Oh hey we’re caught up on scores and.. finally, some barbell action! How many of you enjoyed this one? I know I did! And now a re-rest/repeat WOD for 17.4 aka 16.4! But first, the update you were waiting for…
17.3 Top 3 Podium Finishers
Rx
1) Ann-Marie D. 2) Crystal B. 3) Vicky B.
1) Mark-Anthony B. 2) Nathan M. 3) Devin B.
Scaled
1) Jacki F. 2) Nnenna O. 3) Urmi N.
1) Grayson W. 2) Kris M. 3) Michael P.
Updates for our Intramural leading up to VERSUS X:
1st place team GREEN
2nd place team RED
3rd place team BLUE
Week 1 scores: Green/154, Red/136, Blue/119
Week 2 scores: Green/145, Red/136, Blue/139
Week 3 scores: Green/132, Red/149, Blue/135
It’s getting CLOSE ya’ll! Keep it up, and make sure to RSVP for VERSUSX!
Eli M. getting after 17.3 in Texas.
Mike D. hitting a snatch PR during warm ups!
M. Powe hitting a snatch PR!
C. Guerrero hitting a snatch PR!
Jacki F. PRing her snatch and finishing the whole WOD! WHOO!
Sharla S. got her FIRST chest-to-bar pull up and many more!
Spirit Award Winners: Ali, Crystal, SMohr
Thank you for your extra energy, positive attitudes, and donuts. 😉
… CGO 16.4!
ARTICLES
+ Coaches Roundtable: CrossFit Open 16.4 – Tabata Times
CrossFit WOD for Friday 3/17
CGO 17.4 aka CGO 16.4
Rx
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 hspu
Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups
Post score to whiteboard!
NOTES:
– If you are planning to come in for an active recovery day play with the movements, but don’t do any more than 25 reps of anything, especially if you know you’ll be ruined for Saturday’s event. Mobilize your issues, check your skills, run through the workout mentally and visualize how you’ll move around the gym!
– Remember to maximize your points for this week! The scores are so close! One person earned 5 points last week by judging alone.
– Tony, Adrian, and myself will be absent during the event due to the Capitol City Weightlifting Championships in Olympia.
– Don’t worry AV and the FCFio Leadership is in charge!
Olympic Weightlifting WOD
lifts: snatch max, clean & jerk max
accessories: pistols, calf raises + tibialis anterior curls, GHDSU holds:
Our next no-obligation, no-cost Community CrossFit Classes are coming soon!
Are you feeling energized by CrossFit as the Open comes to an end? Excited for new ways to train so you can test your fitness next year? Share that enthusiasm with your friends by accompanying them to their first CrossFit class!
Not a member? No problem. These classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can be ‘just sweaty’ or ‘super tough’. We’ll guide you through it.
You can RSVP to one of our Community Classes here, or just show up! Our upcoming Community Classes are scheduled for:
- Sunday, March 26th at 1:00 PM
- Saturday, April 1st at 12:00 PM
READY TO GET STARTED?
Our next Foundations On-Ramp Course will run April 4th through April 29th. This course is 12-classes over 4-weeks. Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
Don’t forget, 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! Details here.
Nadia T
The power position is not only used in the reception of the bar, but also on the way up (aka Position 3) to make sure you’re providing a vertical bar path and power the movement with the legs.
ARTICLES
+ The Power Position: The Most Important Position – Danny Camargo for Box Life Magazine
CrossFit WOD for Thursday 3/16
Grayson calls this one WEREWOLF
5 rounds for time:
10 power cleans, 61/43kg
10 ring rows
10 slam ball, 30/20#
In a prescribed ring row, the bottom of the ring meets the level of the surface you place your feet.
Post time to whiteboard.
HellaFit WOD
In February we launched out our first ever FCF Bingo game, where our athletes, if they wanted, grabbed some custom bingo cards and went to town on getting boxes checked off by coaches. Our idea behind it was to help our community grow by doing a little more than showing up for the WOD and then head home.
Big congrats t to Melissa F., Jon W., and Jeffrey H. for winning the drawing for completing one full Bingo and big big congratulations to Chip C. who was able to get TWO Bingos!
And no winners with a blackout card. Womp womp.
Thanks for participating along. We enjoyed seeing your FCF pride, your check-ins online, your post-WOD selfies (plus ALL the hashtags), music playlists, and completing the CrossFit Online Judges Course (trust us, we know how hard you worked for that)!
As always, we strive to make you guys better, reach goals, and hope that you enjoy the journey with us. What did you think of the game and will you play it again? The more participation we get the better the prizes become!
ARTICLES
+ 17.2 Shout Outs – Foundation CrossFit
CrossFit WOD for Wednesday 3/15
“DIANE”
21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups
Compare to 09DEC2016. Post score to whiteboard!
Olympic Weightlifting WOD
lifts: clean & jerks, front squats, clean grip RDL
accessories: kb rack split squats/side, depth jumps, half-kneeling kb halo
Kettlebell WOD
Ground Force
Armour Building Drills
Swing finisher
In case you missed it: after week two, FLEX Appeal (Green Team) is in the lead followed by Team Blue Barracudas and Team Red, The Thundercats! Points for 17.3 will be tallied up after Tuesday evening when all the scores have been validated. Just two more weeks of the Open and then we’ll close it out with VERSUS X!
Save the date & RSVP for VERSUS X on Facebook!
17.2 Top 3 Podium Finishers
Rx
1) Ann-Marie D. 2) Andrea V. 3) Ali S.
1) Devin B. 2) David H. 3) Nathan M.
Scaled
1) Wendy C. 2) Danielle S. 3) Sandi P.
1) Michael W. 2) Jesse G. 3) Hugh M.
Shout out to G$ for getting after 17.2 in 95% humidity in Hong Kong at CrossFit Typhoon.
Cheryl, I really loved your Blue Barracudas helmet. Very nice touch!
And now, I’d like to share some reminders on how you can earn points for your team:
- Show up & work out with FCF Pride! It’s such an easy way to earn points. C’mon, I know you own at LEAST two FCF t-shirts. If you don’t own one then: purchase one OR borrow one from a teammate!
- Come workout with us on Saturday! You earn more points if you do. You still earn a point for doing the workout on Friday or by making it up on another day.
- (You do not get extra points for re-testing.)
- WIN the Spirit Award! Multiple people can win every week. I’ll leave the creative thinking for you on this one.
- Judgement. Stick around and count/judge for someone working out! Every. Time. You. Judge.
- For those officially registered for the CrossFit Games Open, make sure you enter your score onto the Games website.
- Post on social media! Your post-workout selfie, your photo or video of cheering on a teammate, showing off how amazing you did! Whether you share on Facebook or Instagram you must tag Foundation CrossFit AND include the hashtags: #FCFio2017 + #HYFRsquad
As keeper of the realm scores, it really helps me out if you guys fill out the scoresheets fully, clearly, and checked off appropriately. If you think you have a common name (i.e. Sarah, Carlos, Ryan, Chris, Matt, etc.) please write out your full last name so I don’t need to cross reference our RSVP system + Games site or else I’ll end up like this:
I appreciate you all! I’ve been missing out on the fun Saturdays so far since Lily naps at 10am and ya’ll know she needs that sleep (and let’s be honest, I do too). Grandparents are coming this weekend so I can’t wait to cheer for you all over that megaphone. It’s the second to last workout, so let’s see some more team spirit!! Great job everyone.. and bring on 17.4!
Squad 17.3
ARTICLES
+ Facebook Event – VERSUS X Intergym Throwdown – Foundation CrossFit
+ The night before Versus (Friday) we will show The Fittest On Earth: A Decade of Fitness, the newest from CrossFit Films at 7:30pm
CrossFit WOD for Tuesday 3/14
AMRAP in 20:00
8 dips
9 kettlebell swings, 24/16kg
10 toes-to-bar
9 push press, 52/34kg
8 burpees
Post scores to whiteboard!
HellaFit WOD
