The nutrition challenge has been over for two weeks and Thanksgiving has come and gone already! Hopefully everyone has been able to still maintain the good habits they practiced during the challenge. I definitely didn’t eat as much as I would have if I hadn’t participated in the challenge as I noticed I didn’t crave much carbs and didn’t eat a ton of sweets (which is huge for me since I have a sweet tooth). I probably also benefitted from getting over being sick, so that is a plus too. Let’s hope that I can practice the same will power (without the cold) for Christmas time.
Sarah and I are excited to keep the eating healthy momentum going and we’re already planning our challenge for 2018. Get ready for a different approach and to put in some w o r k !
From the feedback that I have received so far, everyone had met their goals from the beginning of the challenge and almost everybody had learned something new.
- Better understanding of balance in macros!
- Some lost 5, 8, 10lbs!
- Eating more veggies!
- No more hangry mode!
- Giving up booze for 5 weeks!
- Trying new recipes!
- Eliminating certain things from diet and not having an urge to reintroduce!
- Logging meals!
- Fully participating in the 5 weeks with no slip ups!
- Loving the gifs Sheena entered in each follow up email!
Again, great work to you all! If you participated in this last challenge, did you miss our nutrition challenge wrap up e-mail? We have a survey we’d like you to fill out in case you missed it. Please fill it out HERE!
Ashley R
Hmm… doesn’t the top of a kettlebell swing look like a plank?!
ARTICLES
+ The 1 Exercise That Fixes 99 Problems – Onnit
CrossFit WOD for Tuesday 11/28
“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
Continue adding 2 more reps to each round of the kettlebell swings. Post total swings to whiteboard!
Gymnastics Strength WOD
Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills
for 15 minutes:
1-2 banded muscle-up
3-4 dips
5-6 parallette pushups + shoot through
HIIT WOD – 12pm
Short Interval
Bring Sally Up – pushup variation
EMOM for 7 minutes:
7-10 burpees
long ladder
ISO GONE BAD
1:00 each
– wall sit
– one-arm plank/side
– glute bridge
– hang
– hollow
– rest
HIIT WOD – 5:30pm
Short Interval
Movement patterns
Wall ball “soccer
12:00 45on/15off
15 Slamball toe taps
10 Slams
10 slamball sit-ups
10 slamball plank passes
10:00 45on/15off alternative between A and B
Set A:
10 Lunges
8-10 push ups
10 Cossack squats
Set B:
Row/ bike
We’re done with November, believe it or not!
Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, deadlift max, we have the in-house weightlifting meet to find your max snatch/clean & jerk/total (sign up below), and whatever the metcon from the 2017 CrossFit Liftoff will be!
Other things to keep in mind:
– Thanksgiving is over, so less stuffing your face, more squeezing your muscles
– FCF BINGO COMES BACK THIS WEEK! Lots of prizes to give away, so win some lines!
– this weekend is our in-house weightlifting meet and you should see what it’s like to compete
– We will release the entirety of December’s programming in a tidy PDF for you to come plan your training for the month. Get a taste of all the different class types we offer! Check back sometime Wednesday/Thursday.
– December class schedule change-ups: no weightlifting classes for the entire month, but there will be some technique seminars in the second half of the month.
– New Olympic Weightlifting classes and cycles come back Monday, January 8th
– December Sunday class schedule is now 9am HIIT, 9am CrossFit, 10am Mobility, 10am CrossFit, 11am CompEx, 11am CrossFit
– The 2017 CrossFit Liftoff is this weekend! Perfect if you’re planning to compete: you can do the in-house meet on Saturday for your lifts, then come to any CrossFit class on Sunday to get the metcon entered in.
ARTICLES
+ Bryan Fogel, director of ICARUS – The Sporting Life with Jeremy Schapp
CrossFit WOD for Monday 11/27
7 sets to establish a max weight for the following complex:
thruster + push press + push jerk + split jerk
Post max load to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 1/3
There’s still room for our in-house weightlifting meet this Saturday! Sign up now!
power snatch + push press + snatch, snatch, accessories for prep
Kettlebell WOD
Primal movement
Shoulder stability
Getup skill work
Swings to finish
The unfortunate part: both Tina L and Gus L are leaving their positions as coaches to fully commit their time to new opportunities as of December 1st. The fortunate part: you’ll still be seeing them around as athletes!
We wish them only the best and cherish the time they spent as part of the Training Team. I, for one, will miss their humor, their contributions to the FCF philosophy, and maybe most of all their leadership.
Come on by Wednesday morning where we’ll be serving coffee and donuts!
Happy Thanksgiving from the FCF fam to you and yours!
CrossFit WOD for Thursday 11/23
TURKEY TROT
in cumulative song format, for time:
100m med ball carry, 20/14#
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps
Post time to comments.
This past Sunday Adrian competed at the Olympic Fall Classic Weightlifting Meet in Olympia. A number of the squat came by to support!
He went 3 for 6, hitting 104/132/236 and earning 2nd place! Want to see what it’s like at a weightlifting meet? SIGN UP FOR OUR IN-HOUSE MEET HERE.
ARTICLES
+ 2017 Black Friday Fitness Sales Guide – As Many Reviews As Possible
CrossFit WOD for Wednesday 11/22
(NOT CINDY)
AMRAP in 20 minutes:
5 pullups
10 push press, 35/25kg
15 squats
OR
(NOT MARY)
AMRAP in 20 minutes:
5 HSPU
10 weighted step-ups, 2×50/35lbs dumbbells OR 2×24/16kg kettlebells
15 pullups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 3/4, Day 2/3
high pull + power clean + CJ
pull + clean + 2 jerks
tempo front squat
Kettlebell WOD
The other week we saw our November FOUNDATIONS group graduate from our on-ramp.
Welcome these new faces to the gym!
ARTICLES
+ The Best Damn Squat Mobility Article. Period. – JTS Strength
CrossFit WOD for Tuesday 11/21
7 rounds for time:
200 single unders
15 hand-release pushups
30 situps
Post time to whiteboard!
Competitive Exercise – 6am
EMOM for 14 minutes:
– 2 strict muscle-ups
– 4 handstand pushups
– 6 up & overs, armpit height
“PENNIES”
for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
HIIT WOD – Short Interval – 12pm
tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row
:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass
:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels
HIIT WOD – Short Interval – 5:30pm
Mobility
Core Work (with partner)
3 Rounds
1 min each
1. Plank High 5s
2. Side Plank (Switch @ 30Ses) with Wall Ball Rolls
3. Situps with Wall Ball Throws
4. Rest in Up Dog or Low Cobra
4 rounds,
1 Min at Stations (10 Sec Transitions)
1. Battle Ropes
2. Box Step Ups with High Knee or Kick
3. Rowing
4. Jump Rope
5. KBS
-One Lap Around Block between Rounds
