It’s a repeat!
CrossFit WOD for Friday 10/25
CGO 20.3 aka CGO 18.4 – Rx
for time:
21-15-9
deadlift, 102/70kg
hspu
– then –
21-15-9 deadlift, 143/93kg
50′ handstand walk
CGO 20.3 aka CGO 18.4 – Scaled
for time:
21-15-9
deadlift, 61/43kg
hand-release pushup
– then –
21-15-9 deadlift, 83/61kg
50′ bear crawl
Yes, that terrible handstand pushup standard is back. Time cap is 9:00. Post score/time to whiteboard!
FRIDAY NIGHT LIGHTS BEGINS at 5:30pm!
CrossFit WOD for Saturday 10/26
You Go, I Go!
AMRAP in 5:00 of
3 power cleans, 61/43kg
6 burpees
9 air squats
Rest 1:00 then repeat for a total of 5 cycles for max total reps. Athlete A does 3 power cleans, Athlete B does 6 burpees, Athlete A does 9 air squats, Athlete B does 3 power cleans, etc.
CrossFit WOD for Sunday 10/27
50-35-20 reps for time:
wall ball, 20/14lbs to 10/9′
double unders
kettlebell swings, 24/16kg
READ: CGO 20.3 Official Scorecard – CrossFit
WATCH: 20.3 Beginner & Intermediate Strategy – Invictus
ALSO WATCH: 20.3 Strategy, Tips, and Advice for HSPU, HS Walking & Deadlifts – Invictus
If you’ve noticed the sticky post, this is open to all of our members! You don’t have to be registered to workout, or certified to judge. We’re all just here to have a good time, see what we’re capable of, and cheer each other on!
CrossFit WOD for Thursday 10/24
AMRAP in 40:00
500m row
25 burpee over _____
400m farmer’s carry, 2×50/35/20lbs or 2×24/16/8kg
25 anchored situps
Post score to whiteboard.
HIIT at 12pm, 6:30pm
READ: The Latest Flip-Flop on Red Meat Uses Best Science In Place of Best Guesses – LA Times
WATCH: Former NASA Astronaut Explains How Your Body Is Different In Space – WIRED
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
The final piece of the methodology deals with intensity, or how difficult you make your workouts. Difficulty, relative to your own strengths and weaknesses, allow us to find a place where we can make progress without injury or overuse.
In our ongoing classes we prescribed one workout of the day (WOD) and try to set the bar relatively high. We would love for most people to find the workout challenging, but doable. At FCF we use a combination of setting the bar just above the average athlete at our gym, as well as the benchmarks set by CrossFit HQ over the years. That assumes most have a 100/70kg clean & jerk, a 2:00 400m run or 500m row, 10-20 unbroken pullups, etc.
If you aren’t at those levels then we simply have to figure out where your capacity lies. This is why our TEST WEEKS are so important- we max out to see where your ceilings are, and can extrapolate the proper percentages from that. In the most simple of ideas, you should be challenging yourself to about 80% effort for most workouts. Which does not mean failure- it means completion of movement and progress, albeit not something easy or unbroken.
Next time you workout, ask yourself if you’re truly pushing yourself to a “hard” level, or are you just coasting?
CrossFit WOD for Wednesday 10/23
:15 handstand pushups, :45 rest, for 10:00, then
for time:
100 dumbbell step-ups, 50/35/20lbs to 24/20/16″
100′ handstand walk
Post time to whiteboard!
REGISTER: Muscle-Up Master Class on 11/9
ALSO REGISTER: Foundation Barbell Mock Weightlifting Meet on 11/2
READ: Open Workout 20.2 Analysis – CrossFit Beyond the Whiteboard
WATCH: DO IT YOURSELF! by NardWuar – TED Talks
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
Continuing from yesterday’s post today we’ll talk about the importance of movement selection. The exercise choices we make in our gym space is simple: what allows for best expression of flexibility, power, strength, speed, and coordination? We choose compound movements, or movements that require multiple joints and muscle groups to fire.
Rather than a traditional gym with a spread of machines that isolate muscle groups, CrossFit boxes prefer big open spaces so that we can allow us to move our bodies. We have tons of toys we can pull into the space like rowers, barbells & bumper plates, medicine balls, kettlebells, dumbbells, plyo boxes, etc. These tools generally have movements that we like:
- squats: back squats, front squats, overhead squats, goblet squats, cossack squats, single leg squats, etc
- pushes: pushups, burpees, dips, strict presses, push presses, jerks, handstand pushups, etc.
- pulls: bent-over rows, one-arm rows, strict/kipping pullups, ring rows, bar/ring muscle-ups, etc.
- jumps: single/double unders, box jumps, broad jumps, jumping lunges, etc.
- hinging: situps, crunches, hanging leg raises, knees-to-elbows, toes-to-bars, slam ball, etc.
- extension: back extension, hip extension, reverse hyper, deadlift, good morning, Romanian deadlift, kettlebell swings, etc.
Next time you have to come up with your own workout when traveling or stuck at home, keep these in mind!
CrossFit WOD for Tuesday 10/22
every minute on the minute for 15:00 do 2 snatches, then
every minute on the minute for 15:00 do 2 clean & jeks
READ: Resistance Training For Children and Adolescents – National Library of Medicine
WATCH: The Story Behind Whatever It Takes, The Global Training Retailer – Morning Chalk Up
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
Today we’ll talk about the importance of variance. The basic understanding is that you exercise to achieve certain goals: it could be losing bodyweight, gaining strength, increasing flexibility, preparing for specific sport or activity, and execute activities of daily life without issue. To achieve these goals we need to understand what stimuli illicits the proper and favorable response. Rather than putting that responsiblity on you, we simply test you a handful of ways every day.
Each workout is meant to illicit a certain response: do you have cardio? Long-lasting stamina? Are you coordinated and flexible enough to do an overhead squat? How about 15 in a row? Which sets of combinations do you excel at? Which ones do you fail at? Phyiscally/mentally/emotionally- it all matters because we get to find the holes in your ‘fitness armor’… and guess what makes you more capable at taking life’s beatings?
Could you help me move a 400lbs couch this Saturday up four flights of stairs?
We want you to be able to say YES to life and that means not being picky about the multitude of ways you train. Many of you who are active enough (4-6x/week in or out of the gym) are probably exposed to a variation of physical challenges to truly change your body when coupled with solid nutrition and lifestyle habits. If not, don’t fret- we just have to be more realistic about your goals and expectations.
Show up when you like the workout. Show up when you don’t. Put in the effort and you’ll achieve more than you think!
CrossFit WOD for Monday 10/21
as many reps as possible in 20:00
5 chest-to-bar pullups
10 hand-release pushups
15 medicine ball cleans, 20/14/8lbs
Post total reps completed to whiteboard!
FOUNDATION BARBELL – Week 4/4
This week we 1-rep maxes in Powerlifting! Test out your back squat, bench, and possibly deadlift this week in classes. Olympic Weightlifting will find themselves testing snatch and clean & jerk doubles, while finding a rep-max of pretty high-percentage squats.
*READ: What Is Fitness by Greg Glassman – CrossFit Journal
ALSO READ: Prilepin’s Chart – 70’s Big
WATCH: 20.2 Mat Fraser & Patrick Vellner in Miami – Buttery Bros
This one is exciting!
If the dumbbell weight is doable even for one rep and you can do at least singles on the toes-to-bar and double unders then you can do this as prescribed. This workout has rounds that are fairly short so doing the set unbroken is realistic if you can take it, but singles on literally everything still mean you can move throughout. Remember that 20:00 workouts mean cardio so go at a consistently smooth pace the entire time!
Read the official workout description and score card for more details. FRIDAY NIGHT LIGHTS tonight!
We linked some great strategy, tips, and tricks below. Good luck!
CrossFit WOD for Friday 10/18
CGO 20.2
as many reps as possible in 20 minutes:
4 dumbbell thrusters, 2×50/35/20lbs
6 toes-to-bar
24 double unders/single unders
Post time to whiteboard and games.crossfit.com!
CrossFit WOD for Saturday 10/19
in teams of 2 for time:
150 partner wall ball, 20/14lbs to 10/9′
150 partner mb situps
150 thrusters, 20/15kg
1600m mb run together
CrossFit WOD for Sunday 10/20
“CHAD”
1000 box step-ups onto 20″ wearing/carrying 20kg for time
READ: CrossFit Open 20.2 Workout Description and Strategies – Morning Chalk Up
WATCH: Open 20.2 Strategy & Tips – CompTrain
Continuing yesterday’s muscle-up subject today we focus on the ring muscle-up.
There are two particular versions done on rings: the STRICT muscle-up and the KIPPING muscle-up. Both are fantastic and both are used regularly in CrossFit workouts.
The strict muscle-up is a high-skill movement. Unlike the bar muscle-up this requires independent control over both shoulders and arms and the strength is even more apparent since you can’t rest your torso on the bar. If the shoulders, specifically the rotator cuff, aren’t strong and flexible the muscle-up isn’t a real possibility for use in workouts until that baseline fitness is achieved. With focused practice of positioning, transitions, and coordination it increases your chances of being able to complete a rep.
Take Maia for example:
What you don’t see in the video above is the practice put in to check the box on this particular goal. Hours upon hours of reps upon reps resulted in this success, but there were plenty of missed reps. Plenty of frustrating sessions of practice. Plenty of times that “it was this close!” (Password for the video link is ‘foundation’)
Maia not only worked on strict and kipping pullups and dips- she started her gym sessions attacking her mobility issues (and still does every day). She asked questions and worked on the drills and skills necessary to prepare the body to do this kind of work. Once the strength and flexibility foundation was laid, we started using some of Carl Paoli’s drills for smoother transitions. After some time we allowed her to attempt full reps on her own, but also came in to assist as needed. Eventually the above rep happened on a Saturday morning during a CompEx session. Perfect practice makes perfect.
Come learn from the dude direct at FCF on Saturday 11/9 at 12pm. It’s open to everyone who wants to be able to do or teach the skill, now or waaay later in the future. Register here: https://freestyleconnection.com/course/muscle-up-master-class-seattle-wa/
CrossFit WOD for Thursday 10/17
3 rounds of
5 muscle-ups
15 single leg squats, one leg
20 toes-to-rings
30′ handstand walk
20 toes-to-rings
15 single leg squats, other leg
5 muscle-ups
Rest 1:1 or alternate rounds with a partner. Post fastest time to whiteboard.
HIIT Class at 12pm, 6:30pm
READ: 5 Tips to Get Your First Muscle-Up with Carl Paoli – Breaking Muscle
WATCH: Kipping Swing Length for Bar Muscle-Ups – Invictus
