Carl Paoli and Andrea
ARTICLES
+ Mini-Challenge FOUR: Iron Chef – Foundation CrossFit Nutrition
CrossFit WOD for Tuesday 3/13
HBD AV!
Rx – AMRAP in 30 minutes:
6 dips
9 c2b pullups
12 pistols, alternating
15′ handstand walk
Scaled – AMRAP in 30 minutes:
3 cast wall walks
6 dip negatives
9 c2b pullup negatives
12 rolling pistols
Consider today active recovery/skill development if you’d like. Otherwise push it to the limit. Post score to whiteboard!
CompEx WOD – 6am
Gymnastics Strength WOD
handstand pushup development
HIIT WOD
SET 1
EMOM x 10
2 shuttle runs
4 ring rows/jumping pull-ups
6 reverse lunges
8 jumping jacks
SET 2
HOLDS
3 rounds 1:00 hold/:30 active recovery
- plank/plate walk overs
- arch hold/bird dog
- wall sit/squat jacks
- hollow body/sit ups
- glute bridge/single leg hip extension
SET 3
YGIG for 15:00
4 pushup + wall ball pass
6 wall balls
8 dynamax sit ups
This week at Foundation CrossFit you can expect: the snatch stamina complex we’ve been working on, sprint/handstand pushup intervals, CGO 15.3, DIANE, CGO 18.4, and AMANDA.
CGO 18.3 squad
… and you knew it was coming: SUBMIT YOUR SCORES!
ARTICLES
+ CrossFit Games Open 18.3: Preliminary Analysis – Beyond the Whiteboard
CrossFit WOD for Monday 3/12
5 rounds of:
snatch + max overhead squats (at 70% of 1RM snatch)
then
7 rounds, each for time:
200m run
7 handstand pushups
Post max load and total OHS reps to whiteboard!
Olympic Weightlifting WOD – 2/8, Day 1/3
power snatch + 2 OHS, power clean + front squat + split jerk, snatch push press max out
Powerlifting WOD – Week 2/8, Day 1/3
back squats, presses, pullups, back extensions
Kettlebell WOD
Simple & Sinister, then
Week 2: sumo deadlift 1RM
An Open prep class getting their hips ready for work
ARTICLES
+ CGO 18.3 Workout Details and Scorecard – CrossFit
CrossFit WOD for Friday 3/9
CGO 18.3 – Rx
2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups
CGO 18.3 – Scaled
2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups
Post scores/times to whiteboard!
Olympic Weightlifting WOD – Week 1/8, Day 3/3
hang clean + clean + jerk
overhead squat max
Powerlifting WOD – Week 1/8, Day 3/3
bench press max
deadlift max
Gymnastics Strength WOD
more muscle-up development
Kettlebell WOD
30-20-10 reps of
swings
squats
push press
then
Banded deadlift 2×10 @ 50-55% of 1RM
– 3 sets of 30 reps, banded good mornings
– 3 sets of 8 reps, glute hamstring raises
– 3 sets of 30 reps, hip extensions
Team Hellabuff
ARTICLES
+ 18.2 Workout Analysis – CrossFit Games
CrossFit WOD for Thursday 3/8
back squat 5-10-15-20, then
5 sets for max reps and max load: clean + max hang cleans
Post the heaviest clean load and max reps to whiteboard!
HIIT WOD
Every min on the min for 10min
20 – 35 double unders
– then –
Every min on the min for 10min
15 V- ups
– then –
Every min on the min for 10min
20 ball slams
Team Be Epic at 18.2
ARTICLES
+ “She Is Not the Product of Her Circumstances” – CrossFit Journal
CrossFit WOD for Wednesday 3/7
establish a heavy 3-rep deadlift, then
CGO 14.3
as many reps as possible in 8 minutes:
10 deadlifts, 61/43kg (135/95#)
15 box jumps, 24/20″
15 deadlifts, 84/61kg (185/135#)
15 box jumps, 24/20″
20 deadlifts, 102/70kg (225/155#)
15 box jumps, 24/20″
25 deadlifts, 125/84kg (275/185#)
15 box jumps, 24/20″
30 deadlifts, 143/93kg (315/205#)
15 box jumps, 24/20″
35 deadlifts, 166/102kg (365/225#)
Compare to 03JUL2015. Post score!
Olympic Weightlifting WOD – Week 1, Day 2/3
hang snatch + snatch + push press
overhead squat max out
Powerlifting WOD – Week 1, Day 2/3
We’ll go through the basic execution of your upcoming program!
Kettlebell WOD
EMOM for 12 minutes:
a) 2 swings left, 2 snatches left
b) 2 swings right, 2 snatches right
rest
max reps of goblet squats for 3 minutes
Team Hurts So Good at the Weekly Open Event for 18.2
Teams are STILL open to join for the remaining three weeks of the Foundation CrossFit Intramural Open 2018! Sign up on the sheet outside the office windows.
ARTICLES
+ Leaving a Legacy: Lindsey Valenzuela’s Incredible Comeback – Athlete Daily
CrossFit WOD for Tuesday 3/6
AMRAP in 10 minutes:
35 double unders
15 ground-to-overhead, 35/25kg
rest 5 minutes
AMRAP in 10 minutes:
18 double unders
6 box jumps, 32/24″
3 muscle-ups
rest 5 minutes
max OHS (35/25kg) in 3 minutes
Post all three scores to whiteboard!
CompEx WOD
HIIT WOD
SET 1
EMOM 1:00 x 10
10 single/double unders
8 jumping lunges
6 slam balls
4 pushups
SET 2
4 rounds, 1:00 on/:30 active recovery
- curtsy lunge with db / mountain climbers
- db squat flow / box shuffle
- RDL w/db row / squat jacks
SET 3
LADDER
10-to-1
shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)
Finisher: CORE
7 minute abs, 2 rounds x :30 each
- bicycle
- reverse sit up
- crunch
- russian twist
- flutter kicks
- slow/no arms sit up
- scissor kicks
Endurance WOD
Many people have been asking for Endurance workouts while we wait for the next iteration of ENDURANCE CLUB to come back. Here’s one you can do at the nearby track
9x300m run, alternate between medium-hard intensity and medium intensity (or :05 to :10 slower per effort).
Look for the hash marks along the track during a two-lap warmup jog. The 300 starts at the number and concludes at the Finish Line.
See what we did there?
We’re all feeling it. The doldrums of the PNW winter. Let’s start thinking ahead to the warm days of spring we enjoy so much! It’s not only time to clean out our closets, it’s also a great time to revisit our fitness goals or set new ones. Summer is right around the corner. Maybe a marathon? Maybe an obstacle race? Maybe hiking Rainer? Maybe it’s turning off Netflix? We can help!
FREE, NO OBLIGATION CLASS
We invite you to join us for our upcoming free, no obligation Community CrossFit Class!
- Saturday, March 31st at 12:00 PM
These classes can be ‘just sweaty’ or ‘super tough’. We’ll guide you through it! All levels of experience and fitness welcome. Let us show you how we can make CrossFit approachable for everyone! You can RSVP here.
CURRENT MEMBERS, REFER A FRIEND AND SAVE
There is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships!
HOW IT WORKS:
- Have your friend Get Started in one of our on-ramp programs.
- Have your friend enter your name on the “Referred by:” line on their waiver.
- When your friend enrolls in our Foundations Course or Experienced Athlete Transfer Week, you will receive a $25 credit towards your next month’s membership.
- Your friend will receive a $25 credit towards their first month of membership following completion of their on-ramp.
IS YOUR FRIEND ALREADY READY ?
Registration for our next Foundations On-Ramp Course is now open and it will run April 3rd through April 28th. This course is 12-classes over 4-weeks. Details and sign up here!
