There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!
You need to select a TEAM and that Team needs to also be Foundation CrossFit
No worries, Cheryl C made a little step-by-step thing for you:
Otherwise here’s the actual Team Foundation CrossFit roster so far:
ARTICLES
+ So I Have an “Illness”, Thanks For the Update – Old Country Strong
CrossFit WOD for Wednesday 2/8
dumbbell or kettlebell superset:
– z-press 3×12
– bent-over row
– 1:45 rest
YGIG AMRAP in 20 minutes:
3 thrusters
6 front squats
9 deadlifts
Health = 32/25kg, Rx = 52/38kg, Performance = 70/50kg
Post teams and score to whiteboard.
Olympic Weightlifting WOD
front squats, clean & jerk max
Kettlebell WOD
Ground Force
Skills: TGU
Emom with single and two handed swings
ATTENTION: Morning Foundations Session is postponed due to inclement weather until tomorrow, Wednesday 2/8 at 7am.
Colin B
ARTICLES
+ Understanding the Shoulder and Bulletproofing It From Injury – Breaking Muscle
CrossFit WOD for Tuesday 2/7
press 3x8x60% (1:15 rest)
Health/Fitness
as far as possible in 15 minutes:
3-6-9-12-15-etc of
push press, 34/25kg
overhead squats, 34/25kg
Performance
as far as possible in 15 minutes:
3-6-9-12-15-etc of
handstand pushups
overhead squats, 44/30kg
Post score to whiteboard!
HellaFit WOD
You’ll find out!
Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)
She was so excited she couldn’t help but blink.
ARTICLES
+ Drunk On Sugar? – CrossFit Journal
The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:
How many popular CrossFitters did you spot?
CrossFit WOD for Monday 2/5
bench press 5x5x75%
Fitness
3 rounds for time:
20 wall ball, 20/14#
20 burpees
Performance
3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees
Post times to whiteboard!
Olympic Weightlifting WOD – Test Week!
Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk
Kettlebell WOD
Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test
Lisa W
ARTICLES
+ Hanging – Ido Portal
CrossFit WOD for Sunday 2/5
in teams of two
for time:
100 double kettlebell cleans, 2×24/16kg
400m farmers carry
100 pullups
400m farmers carry
100 double kettlebell front squats, 2×24/16kg
Post time to whiteboard!
HellaFit WOD
“RAINSTORM”
:40/:20 work/rest
3x each set
1 min rest between sets
#1
– squat
– pushup
– shoulder fly
#2
– split squat, L
– split squat, R
– pullup/ring or hinge row
#3
– ramp sprints
– shuttle runs
– burpees
Ann-Marie D receives a clean in power position at the 2016 USAW American Open
CGO 2017 Team Foundation CrossFit so far:
GET TO REGISTERING! It counts as a square in this months BINGO game. Also: make sure you join Team Foundation CrossFit, otherwise you won’t pop up in the Open Team Roster pictured above.
ARTICLES
+ Stretching Exercises Are In as the Next Fitness Fad – New York Times
CrossFit WOD for Saturday 2/4
AMRAP in 20 minutes:
5 power cleans, 66/45kg
10 toes-to-bar
15 wall ball, 20/14# to 10/9′
Post score to whiteboard!
Competition CrossFit
A.
AMRAP in 3:00
70 double unders
21 kettlebell swings
max push press 61/35kg (70/45kg)
1:00 rest, repeat for 3 rounds
B.
for time:
42-36-30-24-18 cal row
21-18-15-12-9 burpee over rower
C.
3 rounds:
3 bar mu + 4 c2b pullups + 5 t2b
3 russian dips + 5 dips + max support shrugs
60sec rest+
D.
1:1 work:rest, each for max reps
5:00 box jump burpee, 24/20″ (no touching box)
4:00 shuttle run, 10m
3:00 power clean, 61/35kg (70/45kg)
2:00 wall ball, 20/14# to 10/9′ (2-for-1)
1:00 pullups (rope climb)
Megan P
Anyone else marking anything off of their BINGO sheet?
ARTICLES
+ Top 10 Mistakes CrossFitters Make – Tabata Times
CrossFit WOD for Friday 2/3
tempo chinups, then
Fitness
for time:
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
800m run
Performance
for time:
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
800m run
Post times to whiteboard!
Olympic Weightlifting WOD
overhead squat, power snatch + snatch balance, power clean + push press + jerk
In case you haven’t noticed, 2017 is here! Trying to figure out what to do with all that fitness you’ve been building all winter? How about taking it outside!
Sarah and Colin are taking on a half Ironman this summer, this time in Victoria, BC. And we’re looking for a few brave souls to join us. What does it take to finish a half Ironman?
1.2 mile swim.
56 mile bike ride.
Ending with a 13.1 mile run.
All told it’ll take around 6 to 8 hours. Sound outrageous? It’s not bad! In fact, we’ve already got two friends joining us who have never attempted an organized endurance event before. To get ready, we’ll all follow the same programming that got us through our first Half-Ironman in 2015 (about 3-4 months of training). If you’re worried about the swim or have any other specific questions (most people do!), we’ll also be happy to help personalize a plan for you.
If you’re interested in learning more about what exactly Ironman training involves, track Sarah or Colin down at the gym, or email info@foundationcrossfit.com to get a hold of us.
Keep an eye out for training events this Spring. Even if you don’t want to complete a half Ironman, you’re welcome to improve your endurance and stamina by joining us on a run, bike ride or swim!
