That’s a wrap for all nine CrossFit Games Regionals! That means we more or less have a roster of the athletes we’ll see at the 2018 CrossFit Games in Madison, WI towards the end of July.
Happy PRIDE month! We have the 2018 FCFF Pride shirt ready for preorder before the march we’ll be walking in again!
This week’s agenda: CGO 18.2 (dumbbell squats/bar-facing burpees, max clean), back squats at 65-70%, heavier tabata front squats, running/alternating split snatch, push presses, medicine ball cleans/running, CGO 18.3 (double unders, overhead squats, muscle-ups/pullups, dumbbell snatches, etc), max standing box jumps, deadlift/pistol/pushups, max seated box jumps, and FIGHT GONE BETTER!
ARTICLES
+ Belts, Knee Sleeves, Wrist Wraps, Bandages – Torokhity
+ When You’re Extremely Easy to Kill – Deuce Gym
CrossFit WOD for Monday 6/4
CGO 18.2
complete as much as possible in 12 minutes:
1-to-10 reps of
dumbbell squats, 2 x 50/35lbs
bar-facing burpees
– then –
CGO 18.2a
1RM clean (if time remains)
Compare to 02/03MARCH2018. Post time and load to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 1/3
BtK HANG SNATCH + SNATCH
85 / 1 (2)
BtK HANG CLEAN + 2 JERK
85 / 1 (2)
jumping good am 3x8x65%
split squat 3×8/side
close-grip pushups 3×25
banded plank or HS 3x:45
Powerlifting WOD – Week 2/3, Day 1/3
box jump 5 x 3 x 85%
BACK SQUAT 67.5% / 3 (10)
2×8+ GHR
2×20 reverse hyper
2x:45 banded plank
2×12-20 weighted lunge
Kettlebell WOD
deadlifts
Simple & Sinister
Welcome to June! The sun’s out, and we’ll be outside celebrating our incredible community in the 2018 Pride Parade! Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.
Details soon…save the date, Sunday, June 24, and come walk with Foundation CrossFit! We’re going to have a ton of fun!
And here is our 2018 SPECIAL EDITION Pride shirt! Pre-order so we can ensure you get the size, color, and style you’re looking for! Order here now: https://fcf.sites.zenplanner.
CrossFit WOD for Saturday 6/2
CGO 18.1 – Rx
AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row
Post reps to whiteboard.
Today we celebrate our favorite Office Manager!
Jessie NOT giving us a no-rep
Wish her a HAPPY BIRTHDAY if you see her!
ARTICLES
+ The Great Kettlebell Swing Debate – Invictus Fitness
CrossFit WOD for Champagne Friday 6/1
FABULOUS FORTY
for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees
100m medicine ball (20/14#) run after every exercise.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)
GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10
Powerlifting WOD – Week 1/3, Day 3/3
seated box jump 4x3x75%
press 5/3/1
deadlift 60/5 (10)
bicep opener 3×5
tricep opener 3×5
tabata assault bike
Kettlebell WOD
Simple & Sinister
CrossFit WOD for Saturday 6/2
CGO 18.1 – Rx
AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row
Post score to whiteboard!
CrossFit WOD for Sunday 6/3
in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank
Learning proper positioning
ANNOUNCEMENTS
– Invite your friends, family, and co-workers: there’s a free COMMUNITY CROSSFIT class this Saturday at 12pm! RSVP here- everyone’s invited regardless of experience.
– We are removing Friday’s 8am Gymnastics Strength and 6:30pm Kettlebell classes until further notice.
– Additionally have added an 11am Powerlifting class alongside the 11am Olympic Weightlifting classes on Mondays, Wednesdays, and Fridays.
– Our next FOUNDATIONS program begins next Tuesday (6/5) and there are only a handful of spots left. Snag one before it’s too late! Our next program will be in late August.
ARTICLES
+ The Intelligence Paradox; Will ET Get the Metabolic Syndrome? Lessons From and For Earth – BioMedCentral
CrossFit WOD for Thursday 5/31
“NANCY”
5 rounds for time:
400m run
15 overhead squats, 43/29kg
Compare to 04MAY2018. Post time to whiteboard.
HIIT WOD – 12pm
Track Day!
4 rounds
Sub 2min 400m run
Max Sandbag ground over shoulder
rest 2 mins
-then-
4 rounds
Sub 3min 400m with sandbag
Rest 2 min from end of 3min interval
Manny with the bar in rack position
ARTICLES
+ Dwayne Johnson Does MURPH With John Krasinski– BarBend
CrossFit WOD for Wednesday 5/30
snatch deadlift + hang snatch + overhead squat
2-2-1-1-1-1-1
clean deadlift + hang clean + jerk
2-2-1-1-1-1-1
Post heaviest load for each complex to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 2/3
below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)
knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″
Powerlifting WOD – Week 1/3, Day 2/3
4×10 mb throws
bench 60% / 5 (10)
back ext 3×12
front raise 3×12
bent-over row 3×12
dips 4×10+
Kettlebell WOD
10-to-1 reps:
renegade row
strict sit up
deadlift
then
Simple & Sinister
The squad after every single person finished!
You’ve done MURPH. Now what?
Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.
That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.
Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!
This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.
Also: last chance to jump into this WEIGHTLIFTING / POWERLIFTING block ends tonight! REGISTER BEFORE IT’S TOO LATE.
ARTICLES
+ Squat Because Your Brain Needs Strong Legs – Breaking Muscle
CrossFit WOD for Tuesday 5/29
back squat 5x5x75-80%
tabata front squats, 43/29kg
3 rounds for time:
50 double unders
30 burpees
Post tabata score and time to whiteboard!
Leslie and Lauren rowing
ARTICLES
+ Sleeping In At The Weekend – Lindsay Dodgson
CrossFit WOD for Friday 5/25
TRIPLE 3 for time:
3k row
300 double unders
3 mile run
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 3/3
hang snatch max
hang clean max
Powerlifting WOD – Week 3/3, Day 3/3
deadlift max
