This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings.
Introducing FCF FRIDAY NIGHT LIGHTS (FNL):
- EVERY FCF MEMBER IS WELCOME TO THE EVENT!
- On Fridays all classes will run CGO workouts. This week is 20.2 (see below)
- The Throwdown Event begins with a team huddle at 5:30pm (and again at 6:30pm) to cover the preparation and any specific technique standards and judging particulars.
- It’s still Champagne Friday so bring something to share and celebrate with for post-workout!
- Each week we’ll celebrate after everyone completes the workout.
20.1 on 10/11 will be a BBQ at the gym20.2 on 10/18 will be at Optimism Brewing beginning at 8pm- 20.3 on 10/27 will be a BBQ at the gym. Bring something to share! We’ll have the grill on.
- 20.4 on 11/2, and 20.5 on 11/9 TBD.
- CGO make-ups or redo’s will happen on Sunday as long as you provide your own judge.
- Otherwise keep your eyes on the blog for workout descriptions and updates!
SCHEDULE CHANGES
- Friday at 5:30pm and 6:30pm will be marked FRIDAY NIGHT LIGHTS on ZenPlanner. RSVP if you plan to attend.
- Thursday’s 6am CompEx will move to Wednesday at 6am during the Open
- Tuesday’s 6:30pm Mobility will move to Wednesday 6:30pm during the Open (and maybe beyond)
- Sundays schedule will now be 9am HIIT, 10am Mobility, 11am CrossFit, 12pm CrossFit. Guided Training will still access during business hours.
RAFFLES
We have some wonderful sponsors this season so we’ll be running some raffles for those present!
- 3 prize raffles per evening: 5:30pm, 6:30pm, and 7:30pm
- Must be present to win. One winner per hour. (Up to 5 per hour called)
- Prizes from RARR Sportswear (joggers, tees, tanks, hats, gift cards), KILL CLIFF, O2 Recovery, Broadcast Coffee, Scrappy Bitters, Sprezza, Anderson & Cattone Physical Therapy, RPM Fitness, Vida Integrated Health, Hookgrip, and more!
HOW DO YOU EARN RAFFLE TICKETS?
- 1 ticket when you JUDGE any CGO performance.
- You don’t have to have gone through the cert and there’s no limit to how many you can get!)
- 1 ticket for THEME participation during FNL.
- The Weekly Theme will be announced on the blog after the weekly workout announcement.
20.1 is BLACKOUT: the Seattle color of choice.20.2 is SEATTLE SPORTS: Wear anything that represents our city’s sports teams!- 20.3 is NEON. If it’s bright it’s cool
- 2 tickets if you PERFORM workout during FNL.
- We must receive a completed score sheet
- You don’t have to be registered to compete. Just be there for the event!
- 5 tickets for completing the weekly CHALLENGE.
- Proof must be put on social or video emailed to info@foundationcrossfit.com
- Each challenge will be announced after the weekly event is announced Thursday at 5pm.
- Challenges must be completed before 5pm that following Monday (same deadline as CGO scores)
Week 1 (20.1) is max 32/24/16kg kettlebell swings in :30- Week 2 (20.2) and Week 3 (20.3) is max target burpees in 1:00 (Watch a demo here: https://youtu.be/iXCIy6ThrZc)
- 10 tickets if you pass the 2019 ONLINE JUDGES COURSE
- Must email the PDF to info@foundationcrossfit.com
- Can get these retroactively if done earlier this year
- These tickets are available until the fifth week of competition in November.
10 for officially registering viagames.crossfit.comHave Foundation CrossFit as your affiliateRegistration ends Monday 10/14 at 5pm PST
GET HYPED!
Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection:
The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of:
- Identifying the 4 different styles of muscle ups and the parts within them.
- Sharing strategies to conceptually and physically develop each part of each style of muscle up.
Participants will gain transferable insight on the muscle up that can be applied to you and/or your athlete’s practice. The course format consists of practical theory work and discussion, as well as low intensity full group and small group progression and skill work. Participants will learn how to:
- Choose what style of muscle up is right for you to start exploring with.
- Identify the core parts of each muscle up style.
- Execute skills and drills that yield the highest returns in performance.
- Breakdown, redevelop, and apply the information to your practice.
LEARNING OBJECTIVES
After the course participants will have the tools to be able to:
- Recognize, scale, and progress movement patterns to maximize motor control.
- Know how to prioritize strength of a movement versus skill.
- Identify how pushing and pulling mechanics develops complete and transferable movement patterns.
- Apply these concepts to the muscle up.
PREREQUISITES
This course is appropriate for movers, athletes, coaches, trainers, gym owners, and fitness enthusiasts of all abilities. All skill levels are welcome and encouraged to participate.
TIMELINE – 2 HRS
00:00-00:10 Intro
00:10-00:30 Master positions
00:30-00:45 Hanging and pulling mechanics
00:45-01:00 Kipping versus swinging
01:00-01:15 Transition work
01:15-01:30 Strict versus kipping muscle up
01:30-01:45 Spotting
01:45-01:55 Accessory work
01:55-02:00 Closing remarks
Ready to get your first muscle-up or improve your current one? Register here.
CrossFit WOD for Tuesday 10/8
#tttTD21
AMRAP in 11:00
8 dumbbell step-up
1+1 strict HSPU + kipping HSPU
8 dumbbell step-up
2+2 strict HSPU + kipping HSPU
8 dumbbell step-up
3+3 strict HSPU + kipping HSPU
8 dumbbell step-up
4+4 strict HSPU + kipping HSPU
etc.
2×50/35/20lbs dumbbells to a 24/20/16″ box. Post score to whiteboard.
READ: Stop Having Dumb Debates About CrossFit – Russ Greene
WATCH: Simone Biles Nails Two Signature Moves at Gymnastics World Championships – NBC Sports
ALSO WATCH: Prep for the Open with MATH (Not As Boring As It Sounds) – Armen Hammer
This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself!
CrossFit WOD for Monday 10/7
12:00 to establish a 1RM back squat
2 rounds for time:
75 kettlebell swings
50 situps
1000m row
Post squat and time to whiteboard!
BARBELL CLUB
For the Olympic Weightlifting Track we are still working on some complexes to sharpen up your technique and timing- specifically your ability to get under the bar and stand it up. Accessories are designed for better shoulder rotation, core strength, and pulling power.
For the Powerlifting Track we have max-rep tests at 85% and accessories for lockout: hips & knees and shoulders & arms.
READ: Ever Wonder Why This Cute Seattle Walk-Up Coffee Window was Named ‘Monorail Espresso’? – The Seattle Times
WATCH: Kettlebell Swing Styles by Foundation CrossFit
CrossFit WOD for Monday 9/30
back squat 60/5 (7) then
4 rounds for time:
30 hand-release pushups
400m run
Post time to whiteboard. We max out a back squat next Monday.
CrossFit WOD for Tuesday 10/1
CrossFit Games Open 19.4
for total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest for 3:00 before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap is 12 minutes. Post score/time to whiteboard.
CrossFit WOD for Wednesday 10/2
:30 handstand walk then :30 off for 10:00, then
for time:
60 overhead kettlebell lunges, 32/20/12kg
50 burpee over kettlebell
40 toes-to-bar
30 kettlebell single-leg squats
20 inverted burpee
Post time to whiteboard!
CrossFit WOD for Thursday 10/3
kettlebell z-press 10×6, then
3 rounds for time:
50 wall ball, 20/14/8lbs
20 (strict) pullups
CrossFit WOD for Friday 10/4
CrossFit Games Open 11.1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 35/25/15kg
Rest 3:00 then 100 dips for time.
Post score and time to whiteboard.
CrossFit WOD for Saturday 10/5
in teams of two go as far as possible in 35:00
1600m run
100 pullups
200 pushups
300 squats
1600m run
300 situps
200 lunges
100 pullups
1600m run
One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.
CrossFit WOD for Sunday 10/6
5 rounds for time:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overhead
2×50/35/20lbs. Post time to whiteboard.
FOUNDATION BARBELL CLUB
We’re in a NEW cycle for October.
For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.
For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.
READ: Arousal Management: The Science Behind Getting Mad at the Bar – Breaking Muscle
WATCH: USA Dominates in First Mixed 4x400m Relay. Allyson Felix Breaks Usain Bolt’s Record – NBC Sports
WATCH THIS TOO: Why It’s Almost Impossible to Bowl a 7-10 Split – WIRED
CrossFit WOD for Friday September 27th
for time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs
50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.
CrossFit WOD for Saturday September 28th
WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups
Each round begins with a 400m run together. Post time to whiteboard.
CrossFit WOD for Sunday September 29th
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest
then
front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+
Post score and squat to whiteboard.
READ: How Vitamins Enabled America’s Processed Food Revolution – The Atlantic
WATCH: 21 Levels of Skateboarding with Tony Hawk – WIRED
CrossFit WOD for September 26th
(push) press
bar/5, 50/5, 65/5, 75/5, 85/3, 95/1+
5 rounds, each for time:
10 bar-facing burpees
20 alternating front lunges, 44/30kg
10 bar-facing burpees
Rest as needed between rounds. 2-3:00 is ideal. Post press weight and fastest round to whiteboard!
READ: October is Filipino American History Month – Hood Famous Bakeshop
WATCH: Run Through Kauai – The Buttery Bros
(including “ANTAGONIZING”)
CrossFit WOD for Wednesday, September 25th
tabata intervals (:20 work, :10 rest, for 4:00) of:
burpees
chest-to-bar pullups
dumbbell thrusters, 2×50/35/20lbs
toes-to-bar
double unders
Rest 1:00 between tabatas. Cash out with 3:00 of muscle-up practice. Post all five scores to whiteboard!
READ: Numbers Don’t Lie: CrossFit Open Movements to Master – WODprep
WATCH: Will Dissly (TE) Make Recovery Smoothie – Seahawks Chefs
