ARTICLES
+ 10 Weeks of Hell: Advanced Programming for the CrossFit Open (Part 1) – Tier Three Tactical
CrossFit WOD for Wednesday 1/17
GAS PEDAL
for time:
750m row
100 double unders
30 burpees (over rower)
Post time to whiteboard!
Olympic Weightlifting WOD – Week 2/7, Day 2/3
hang power clean + clean + jerk, front squats, push presses
Powerlifting WOD – Week 2/7, Day 2/4
clean & press 12×1, special exercises
Kettlebell WOD
Kettlebell “LINDA”
Working on neutral spines!
ARTICLES
+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up
CrossFit WOD for Tuesday 1/16
Royal Marine’s Birthday
AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg
Post score to whiteboard!
HIIT WOD
Long Interval
rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest
2:00 on, :30 off
– monster walk
– side-lying clam
ABmaggedon!
Gymnastics Strength WOD
shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions
CompEx WOD
EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees
AMRAP in 10 minutes: sandbag dragging
5 minutes max 10m weighted lunge
Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!
ARTICLES
+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN
CrossFit WOD for Martin Luther King Jr. Monday 1/15
CGO 12.1
max (6″ target) burpees in 7 minutes
then 13 minutes to establish a max thruster
Strength Ladder 2(1,2,3,2,1)
Olympic Weightlifting WOD – Week 2/7, Day 1/3
hang power snatch + snatch + snatch balance, back squats, accessories
Powerlifting WOD – Week 2/7, Day 1/4
(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch
Kettlebell WOD
10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest
then
KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat
So it’s Sunday the 14th and Foundation CrossFit is closed for The Movement Fix seminar all day. What if Sundays are a normal training day? What do you do?!
How about you try any of the following!
5k run for time. Run around Seward Park, twice for time. Run around Greenlake once, for time. Run around Volunteer park uninterrupted for 30 minutes. Go snowboarding! Go for a hike. If you’re can get to the Howe Street Stairs. Try setting a clock and going the entire time. Alternatively if you like intervals you can run up as fast as possible, then walk down, do a handful
Want something more “CrossFitty?”
How about
– 4 rounds for time: 400m run, 50 squats
– for time: 100 air squats, 100 pushups, 100 situps, 100 jumping lunges
– 150 burpees for time OR as many burpees as possible in 7 minutes OR 100 burpee broad jumps for time
– as many reps as possible in 20 minutes: 12 lunges, 9 situps, 6 pushups
– for time: 1 mile run, 50 step-ups/box jumps, 30
Basically if you get creative, you’ve got something. If you have access to a pullup bar, you have a new implement to utilize! If there’s a railing you can do a bar row (think ring row), use that!
Movements you don’t need equipment for: burpee, run/jog/walk, tuck jump, broad jump, box jump, step-up, pushup, burpee, squat, Cossack squat, pistol, plank, side plank, situp, crunch/curl-up, burpee, bird dog, lunge, jumping lunge, burpee, squat thrusts, good morning, jumping good morning, hollow rock, turtle, bear crawl, duck walk, burpee, cartwheel, cast wall walk, handstand, and more. Look at the Foundation CrossFit YouTube page for all of our movement library videos.
If you have a bag you fill up with something you can carry it. Go for distance. Or speed. Or both. Throw it in a metcon or something. Read this and see if you can figure out some good CrossFit programming!
Never tried my old HellaFit program from the Cody app? Well here it is in all it’s glory:
Class 1: https://vimeo.com/91738166
Class 2: https://vimeo.com/93752856
Class 3: https://vimeo.com/93765904
Class 4: https://vimeo.com/93921608
Class 5: https://vimeo.com/94113461
password for all is ‘hellafit’
Come up with a good workout on your own? Send it to me thru email/facebook/twitter/instagram/etc. Anyone who puts up their outside-the-gym workout on social media gets a free KILL CLIFF!
NEWS & ANNOUNCMENTS
– Barbell Registration closes end of day!
– Community CrossFit Class Saturday at Noon
– Andrew & Tony compete at the Industrious Resolution Weightlifting Meet this Saturday
– We’ll be CLOSED on Sunday for The Movement Fix Seminar, which is an all-day event.
– Post-Holiday Gym Party on Saturday, January 27th at the Garage in the Echo Room. 6pm on!
CrossFit WOD for Friday 1/12
Rx
for time:
21 back squats, 84/60kg
7 rope climbs
15 back squats, 84/60kg
5 rope climbs
9 back squats, 84/60kg
3 rope climbs
Scaled
21-15-9 reps for time:
back squats, BW/.7xBW
chest-to-bar pullups
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/7, Day 3/3
snatch high pull + hang power snatch + snatch, clean high pull + hang power clean + clean + jerk, accessories
Powerlifting WOD – Week 1/7, Day 3/4
squat 12x2x50
deadlift 8x1x75
3×15 GHR
3×10 kettlebell cheat clean + front squat
3×5 depth jump broad jump
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Gymnastics Strength WOD – 73
leg development
Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish.
ARTICLES
+ Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!)
CrossFit WOD for Thursday 1/11
6×2 split jerks (2 minute rests)
3×15 touch-n-go push press, 3 minute rests
4 sandbag laps for time
Post both of the heaviest successful loads and time to whiteboard!
HIIT WOD
Tempo!
Double Under progression, then
3 rounds for quality
1 min dbl db lunge steps
1 min dbl db press
1 min dbl db front squat
1 min dbl db bent over rows
AMRAP in 20 minutes:
1 gym length bear crawl
1 gym length lunge
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length crab crawl
*every minute on the minute do 5 push ups
Olivia demonstrating some overhead strength
ARTICLES
+ Foundation CrossFit will be closed Sunday so we can host THE MOVEMENT FIX Seminar with Dr. Ryan DeBell. Ryan and I have known each other for years now and a lot of the subjects he covers in his videos have been used in our programming from warmups to post-workout mobility/activations. There are only a handful of spots left available, so if you’re interested check out our facebook event for registration.
CrossFit WOD for Wednesday 1/10
for time:
50 dumbbell snatches, 50/35lbs
50 pistols
for time:
50 toes-to-bar
50 handstand pushups
for time:
50 box jump overs, 24/20”
Post all three times to whiteboard!
Olympic Weightlifting WOD – Week 1, Day 2
clean high pull + hang power clean + clean + jerk, front squats,
Powerlifting WOD
floor press 10×1, JM presses, Tate presses, banded tricep extensions
Kettlebell WOD
shoulder mobility, abs, skill development: snatch, descending snatch ladder
