Some of our recent grads: Arthur, Connor, Matt, and Andrew
ARTICLES
+ Introducing NAPWOD, the Workout of Your Dreams – Morning Chalk Up
CrossFit WOD for Thursday 2/15
every minute on the minute for 10 minutes
a. 10 overhead squats, 52/34kg
b. 10 overhead lunge steps, 52/34kg
rest 3 minutes
every minute on the minute for 10 minutes
a. 10 thrusters
b. 10 pullups
then immediately after do 3:00 of max double unders
Post double unders to whiteboard!
HIIT WOD – Tempo/Time Trial
E3MOM x 3
Row 25 Cals
15 Ball Slams
E3MOM x 3
Row 20 Cals
20 Ball Slams
E3MOM x 3
Row 15 Cals
25 Ball Slams
The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team.
ARTICLES
+ Max Aita AMA – Reddit (r/weightlifting)
CrossFit WOD for Wednesday, Valentine’s Day 2/14
5 sets: clean + max hang cleans at 70% of 1RM, resting 2-4 minutes between sets, then
EMOM for 20 minutes: 10 burpees
Post weight and all five sets to whiteboard.
Olympic Weightlifting WOD – Week 6/7, Day 2/3 (Deload Week)
clean/clean & jerk complex prescribed individually, front squat 3RM
Powerlifting WOD – Week 6/7, Day 2/4
floor press 1RM
Kettlebell WOD
“My Iron Pet”
buy in: 25 unbroken partner synchronized kb swings
for 2 rounds:
14 double kb deadlift
14 goblet squats
14 single leg deadlift
14 thrusters
14 press, left
14 press, right
14 swings
14 snatch
14 windmills
14 russian twists
buy out: (wait for your partner to perform) 10 unbroken partner synchronized kb cleans
Say hi to the February 2018 FOUNDATIONS Graduates!
ARTICLES
+ Mirai Nagasu Leaps Into History With Olympic Triple Axel – CNN
CrossFit WOD for Tuesday 2/13
jerk 5-4-3-2-1, then
for time:
30 push jerks
45 hang power cleans
60 deadlifts
Rx = 70/45kg. Post times to whiteboard!
CompEx WOD
HIIT WOD
Long Interval
3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel
For 16:00 5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate
:90 on, :30 off for 8:00
MB up & over
Michi joins the WODclub at the 1000 level!
Here’s the plan this week:
ARTICLES
+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times
CrossFit WOD for Monday 2/12
Halved CGO 12.4/13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4
snatch complex, individualized for your weaknesses, back squats
Powerlifting WOD – Week 6/7, Day 1/4
wide-stance good morning 3RM
Kettlebell WOD
accessories+mobility, then
ARMOR BUILDING
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats
The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.
I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.
We have three teams in the FCFio this year:
– TEAM BE EPIC
– TEAM HURTS SO GOOD
– TEAM HELLABUFF
Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.
Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).
ARTICLES
+ Coaching Roundtable: CGO 14.1 Tips & Advice – Tabata Times
CrossFit WOD for Friday 2/8
5 sets: snatch + max reps hang snatches, 60-70% of 1RM resting 2-3 between sets, then
CGO 14.1
AMRAP in 10 minutes:
30 double unders
15 power snatches, 35/25kg
Rx+ = unbroken double unders.
Compare to . Post score to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 3/3
snatches up to 92%, clean & jerks up to 92%
Powerlifting WOD – Week 5/7, Day 3/4
Dynamic Effort Lower: SSB box squat + bands, deadlift + bands, special exercises
Gymnastics Strength
Max Effort Lower: single leg work, jumping
Kettlebell WOD
accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry
CrossFit WOD for Saturday 2/9
“SWING SET”
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
etc.
Continue adding 2 more reps to each round of the kettlebell swings.
Post total swings to whiteboard!
CrossFit WOD for Sunday 2/10
AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg
Post score to whiteboard!
Brian C
ARTICLES
+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle
CrossFit WOD for Thursday 2/8
30 muscle-ups for time
OR
max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips
OR
AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
Post time/score to whiteboard!
HIIT WOD
Tempo / Time Trial
Animal locomotion
E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats
-then-
E4MOM x 3
AB 35 cals
Alan dumbbell snatching while Chip officially judges
Let’s practice!
ALSO: Tonight at 6pm Sarah will be running a Q&A for those who missed the nutrition talk on Saturday regarding our Nutrition Challenge!
ARTICLES
+ Neural Glides For Ulnar, Median & Radial Nerves – Ask Doctor Jo
CrossFit WOD for Wednesday 2/7
jerk 3-3-3-2-2-2-2
18.Zero
21-15-9 reps for time:
dumbbell snatch, 50/35lbs
burpees, jumping over dumbbell
Use this workout as a chance to practice for the Open. Each Open workout will offer specific weights and movement standards that allow everyone from teenagers to masters to participate. Pick the option that is appropriate for you. Follow the standards explained in the live announcement of 18.Zero here.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 2/3
clean & jerk to 92%, front squats
Powerlifting WOD – Week 5/7, Day 2/4
close-grip bench press 1RM
Kettlebell WOD
Every 2 minutes for 30 minutes:
a) 8/10 cal ski erg, 8 alternating single leg deadlift, 10 lunges
b) 8/10 cal bike or row, 8 crush grip squats, 10 v-ups
