I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!
Dave
ARTICLES
+ Ears or Not Ears – Torokhtiy
CrossFit WOD for Tuesday 5/15
back squat 5x5x65-70%
CGO 12.1
max 6″ target burpees in 7 minutes
Post score to whiteboard!
HIIT WOD
EMOM for 10:00
– 6 pushups + 8 opposite down dog toe touch
– 8 jumping lunges + 6 goblet cossack squats
5 rounds, 1:00 on/:30 active recovery
– elevated mountain climbers
– box squat jumps
– dumbbell complex (row in plank + deadlift + power clean + overhead, alternating)
– swipes
– box jumps
1-to-10 ladder
shuttle sprint & burpee
COREMAGGEDON
1:00 stations
– frog pumps
– crunch
– bicycle
– frog pumps
– reverse crunch
– russian twist
– flutter kicks
– frog pumps
– v-ups
Gymnastics Strength WOD
still rings and headstands
Here’s a recap of how Crystal, Andrew, and Johnrey did this past weekend at the LOFT SPRING FLING weightlifting meet:
This was Crystal’s first meet and while she’s used to being on stage as a stand-up, she was a bit nervous getting on stage to lift. She over-powered her first two snatches, then eked out her last snatch BUT she dropped it early because she didn’t think her technique was on point. What she didn’t remember is that these weightlifting meets aren’t based on the merits of your technique. These are based on work! Did you get the bar from the ground to overhead without pressing out? The judges gave it to her and so now she was on the board. Next up were her clean & jerks and she wrecked all three of them, no problem. Solid timing upward, great setting, then big punches and solid landings. A lot of the nervous stress had left at that point, leaving her to get the job done like she’s done many times training at Foundation CrossFit. Her first meet was done.
Then the dudes were next and this wasn’t their first rodeo. Unsurprising there was still a little nervousness involved. I did my best to mitigate the made-up tension there. We had Andrew come out and then HE DID THE SAME as Crystal and over-powered his first snatch. Instead of up, he pushed back. He adjusted then got his second to get on the board. Unfortunately he slightly kicked the bar outward for his last snatch and couldn’t hold it. Johnrey was next and he felt like he was missing out on the fun that Crystal and Andrew had- so he decided to lose the bar back over his head too! Later in the back we made a pact to never do that again. John still had to get a score on the board and he almost lost his second snatch backward, but he took a step back to save it and stood up to control. Bam. Had a good chase on the third, but couldn’t save it. Finally the guys had their clean & jerks left. Like Crystal before them, they’re both really efficient at these. Andrew missed his last jerk by pushing it away, even though the lockout was fast. Johnrey was challenged in the receiving position of the jerks. He missed his last clean as trajectory was off.
All in all, what a great time! CrossFit Loft did a great job with hosting their first weightlifting meet. Some hiccups along the way, but the competition finished in a nice amount of time. We ate at Ma’ono after! Big shout out to Paul S for coming out to watch.
So next time you see them tell them how proud you are!
THIS WEEK: Get ready for another quadruple, the start of a TUESDAY back squat cycle (linear), overhead squat/snatch balance/hang (squat) snatch and technique development, BARBARA, JACK, walking lunges, and the brand new MMMOKAYBRO complex.
ARTICLES
+ An Open Letter About Female Coaches – Pau Gasol for the Players Tribune
CrossFit WOD for Monday 5/14
25-minutes, as many reps as possible:
20-calorie row
15 swinging high-pull
10 kettlebell clean & jerk, 24/16kg
5 handstand pushups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 1/3
HANG SNATCH 80/3 (3)
SNATCH PULL 105/3 (3)
PAUSE BACK SQUAT 80/5 (5)
box jump + depth drop 5×3
GHDSU 3×12
barbell bicep curl 4×25
bonus: band hammer curl 2x burnout
Powerlifting WOD – W2/3, D1/3
BACK SQUAT 90/3+
bonus: band hammer curl 2x burnout
Kettlebell WOD
Week 11 Deadlift 3×5, then
“21”: goblet squats + double kb push press
Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle.
There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm.
Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing in Session B.
Come and support the team! I’ll be there judging and coaching.
ARTICLES
+ This Gym Uses Your Gains to Keep the Lights On – Men’s Health
CrossFit WOD for Champagne Friday 5/11
TABATA THIS!
Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up
Rest 1 minute between exercises.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)
Post all five scores to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
HANG SNATCH
75/3 (3). 2:00 rests.
2 HANG CLEAN + 2 JERK
75/2 (3). 2:00 rests.
PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)
Powerlifting WOD – Week 1, Day 3
deadlift 85/5+
dumbbell chest press 5×15
dumbbell row 5×15
reverse hyper 5×10
Gymnastics Strength WOD
still rings and headstands
CrossFit WOD for Saturday 5/12
1-to-10 reps of:
hang squat clean, 35/25kg
burpee-over-bar
then 1RM snatch
12:00 to complete as much as possible
CrossFit WOD for Sunday 5/13
for time:
25 weighted stepup, 50/35lbs to 24/20″
20 dumbbell snatches, 50/35lbs
15 burpee toes-to-bar
10 muscle-ups
15 burpee toes-to-bar
20 dumbbell snatches, 50/35lbs
25 box jump overs, 24/20″
Teamwork!
ARTICLES
+ “Discipline is constant. Inspiration is fleeting.” – Entrepreneur
CrossFit WOD for Thursday 5/10
4 rounds for time:
60 double unders
15 dips
15 SDHP, 25/15kg
15 hanging leg raise
Performance
4 rounds for time:
60 double unders
15 ring dips
15 SDHP, 2×20/12kg kettlebells
15 toes-to-bar
Post time to whiteboard!
HIIT WOD – 12pm
Every 2 min for 10 min:
10 Cal Row
12 Dbl DB Push Press
Rest 1 min
Every 2 min for 10 min:
12 Sandbag Squats
10 Cal Row
Rest 1 min
Every 2 min for 10 min:
10 Cal Row
12 Ball Slam
Rest 1 min
Every 2 min for 10 min:
12 Sit Ups
10 Cal Row
HIIT WOD – 5:30pm
We regret to inform you that effective immediately Adrian is no longer a coach of Foundation CrossFit. We appreciate the time we had with him, his passion for Olympic Weightlifting, and his assistance in developing our Foundation Barbell Club. We wish Adrian all the best in his future endeavors.
During this transitional time, our focus remains on you, our athletes, and providing you a great fitness experience.
Other than seeing a different face coaching your mid-day and evening Olympic Weightlifting classes, you will see no immediate changes. We will be adjusting coaching schedules accordingly to provide coverage for all our regularly scheduled classes.
Thank you for registering for the current Olympic Weightlifting and Powerlifting cycles. There are a large number of you ready for big weights – with that said we need to be proficient with space so make sure you and your partners stay focused on your work. If you’re in early, hit your personal accessories and stretches. Get your snatch positional stretches specifically if you’re in Olympic Weightlifting.
If you’d like a PDF of the current program please email barbell@foundationcrossfit.com.
Herberto
This week in our still rings work we’ll see the introduction of transitions into half-hangs: both tucks and L-hangs.
ARTICLES
+ Lumbar Spine Issues Be Gone – DEUCE Gym
CrossFit WOD for Wednesday 5/9
establish a heavy CLEAN & JERK for the day within 15 minutes, then
5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round
Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 2/3
hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)
good morning 3×8
side bend 3×12/side
dips 3×15
Powerlifting WOD – Week 1/3, Day 2/3
BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+
good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5
Kettlebell WOD
A)
10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x
B)
snatch test, 5 minutes
C)
abs/mobility
Colin
Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?
ARTICLES
+ 2018 Regionals Events 1 & 2 Released – CrossFit Games
CrossFit WOD for Taco Tuesday 5/8
Max meters rowed in 30 minutes.
Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats)
Intermediate: Every 5 minutes do 2 rounds of CINDY
Advanced: Every 5 minutes do 3 rounds of CINDY
Post meters completed to whiteboard!
CompEx WOD – 6am
Gymnastics Strength WOD
still rings and headstand work
HIIT WOD – 12pm
TABATA assault bikes
MY PET ROCK
AMRAP in 12 minutes:
9 mb clean
6 mb double knee situp
3 mb ramp run
STEP UP
EMOM for 10 minutes:
8 mountain climbers
6 step-up skip
4 offset pushup + t-spine twist
2 burpee box jump
BACKMAGGEDON
Chinese planks, hip extension holds, reverse hyper holds, banded wall t-spine extensions, banded good mornings
HIIT WOD – 5:30pm
A) 1:00 stations for max reps:
– bike (calories) or ramp run
– lateral box step ups
– single/double under
– dodging punches
– rest
repeat for 3 rounds
B) for max reps/work:
– 3:00 walking lunge with press
– 3:00 battle ropes
– 3:00 figure-8 bicycle
– 3:00 elevated twisting mountain climber
– 3:00 ab wheels
