There was a secret 5th event to VERSUS X: trying to read some of your handwriting! For VERSUS X the winner of The Golden Hammer was
THUNDERCATS!
The Thundercats owned both the ground-to-overhead ladder and the obstacle course. Like VERSUS III the Obstacle Course was where athletes could really make up points for their teams, especially with repeated attempts over and over until the clock ran out.
Great job to the other two teams Blue Barracudas and FLEX APPEAL for the awesome effort and sportsmanship. Really awesome to see so many people excited to throw down and cheer each other on.
Stay tuned for the winner of the 2017 FCF Intramural Open later this week!
ARTICLES
+ CrossFit WOD 170328 – CrossFit Journal
+ Medicine Ball Clean Demo – CrossFit Journal
CrossFit WOD for Monday 4/3
bench press 3x5x85%
for time:
50 med ball cleans, 20/14#
25 push jerks, 70/50kg
50 med ball cleans, 20/14#
Olympic Weightlifting WOD
muscle snatch + no feet snatch + snatch
back squat
pause upright row + high pull
accessories: 1/2 situp, pause back extension, pause snatch high pull, bent over row
Kettlebell WOD
Ground force
Swing warmup
Armor Building Complex
(No April Fools Jokes in here)
When I renewed my tabs I forgot how much they were going to be with the ST3 vote I supported. Surprised the hell out of me. Just lost another pair of shoes out of my budget!
Remember that today Seattle sales tax increases to 10.1% and your FCF membership dues are subject to Seattle sales tax.
CrossFit WOD for Saturday 4/1
Kinda CFTS 16.8
In 4-person teams, AMRAP in 24 minutes:
30 double unders
15 power snatch, 35/25kg
ATTN: All athletes who a.) Registered for the CGO and joined Team Foundation CrossFit, b.) Sent in your 2017 Online Judges Course Certificate to info@fcf, and c.) Completed all 5 workouts and submitted scores online on time will receive a $20 credit to your April membership if all conditions were met.
Jacki’s last couple of reps at CGO 17.3
Staying on the subject of the 2017 CrossFit Games Open we know that each of you found something you sucked at- not necessarily movement, but maybe preparation (nutrition, sleep) or consistent training (are you cherry-picking workouts? hitting the intended stimulus) are also big factors into your performance this year. Holding onto standards and actually practicing them (I’m talking to you taped-wall-HSPU folk) throughout the year is something you KNOW you need to do, but don’t, then throw a fit when they show up. Same with rowers. Same with double unders. Same with thrusters.
Fortunately we have a full year until it shows up again. Be a more intelligent athlete and game plan! We’ll be providing you some avenues in the coming weeks. Keep your eyes here for details.
ARTICLES
+ The CrossFit Open is Over, Now What? – The Barbell Spin
So many gold nuggets in here and I’m sure that last 3 minutes is especially important. “Did you hit the jazz cabbage?”
CrossFit WOD for Friday 3/30
FRANZILLA
for time:
21 thruster, 43/29kg
21 pullups
15 thrusters, 52/38kg
15 c2b pullups
9 thrusters, 61/43kg
9 bar muscle-ups
… or for those who haven’t done it in the past year/ever:
FRAN
21-15-9 reps for time:
thruster, 43/29kg
pullups
Post time to whiteboard!
Olympic Weightlifting WOD
muscle snatch + no-feet snatch
muscle clean + no-feet clean
Chinese jerk drill or OHS
Chris S during CGO 17.1
Now that the Open is over I see athletes fall into three categories:
CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.
CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.
CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.
This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?
Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.
ARTICLES
+ The Intended Stimulus of Your WOD – Tabata Times
CrossFit WOD for Tabata Thursday 3/30
tabata squats
tabata pullups
tabata pushups
tabata situps
tabata box jumps, 20/12″
1:00 rest between each exercise. Post attendance to whiteboard!
HellaFit WOD
DO-SI-DO
30 min AMRAP
20 of each:
– goblet squat
– windmill
– death march
– YTW
– v-up
With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.
Anthony moments after his snatch PR at VERSUS X
The awesome thing about The Open and VERSUS (and competition settings in general) is that we’re pushed to try things we haven’t done. We leave our comfort zones a little more to win, whether that is higher placing in the competition, or winning against your old standards.
This is why we push for competitions. It’s spectacular if you do well. If not, you’ve got some more reps and experience under your belt which you can build upon.
… and you thought you were done with CGO workouts?! HA!
ARTICLES
+ Coaching Roundtable: CrossFit Open 13.1 Tips and Advice – Tabata Times
CrossFit WOD for Wednesday 3/29
CGO 13.1 Rx
as many reps as possible in 17 minutes:
40 burpees
30 snatches, 35/25kg
30 burpees
30 snatches, 61/45kg
20 burpees
30 snatches, 75/52kg
10 burpees
ME snatches, 95/67kg
CGO 13.1 Scaled
as many reps as possible in 17 minutes:
40 burpees
30 snatches, 20/15kg
30 burpees
30 snatches, 30/20kg
20 burpees
30 snatches, 40/27kg
10 burpees
ME snatches, 50/35kg
Post score to whiteboard!
Olympic Weightlifting WOD
no-feet muscle clean + no-feet power clean + no-feet clean
front squat
upright row
Kettlebell WOD
Ground Force
Volume swings (snatch option)
Press finisher
ARTICLES
+ The Biggest Threat Facing Middle-Age Men Isn’t Smoking or Obesity. It’s Loneliness. – Boston Globe
CrossFit WOD for Tuesday 3/28
establish a 1RM push press within 15 minutes, then
4 rounds for time:
20 push press, 35/25kg
20 toes-to-bar
20 sumo deadlift high-pull, 35/25kg
Post time to whiteboard!
HellaFit WOD
Find out at class!
