Mark-Anthony B
For those who did this last time: do you have a pace to hold so you could possibly go heavier? Is there a cycling technique you’ve figured out?
CrossFit WOD for Volume Sunday 1/15
7 sets of the following complex:
high hang clean + hang clean + touch-and-go clean + push press
high hang clean + hang clean + touch-and-go clean + push jerk
high hang clean + hang clean + touch-and-go clean + split jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.
Rest as needed between sets and try to increase weight after each set. Compare to 15JAN2016
Post highest successful load to whiteboard!
Olympic Weightlifting WOD
front squat, clean & jerk, clean high pull
Kettlebell WOD
Ground Force
Planks and Armbars
Skills: Snatches
Press work
Armour Building
Bobby B and Dave H
ARTICLES
+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times
CrossFit WOD for Test Tuesday 1/24
50-40-30-20-10 reps for time:
wall ball
situps
double unders
OR if you’ve never done the benchmarks separately before
“ANNIE”
50-40-30-20-10 reps for time:
situps
double unders
rest 1 minute, then
“KAREN”
150 wall ball for time
Post times to whiteboard!
HellaFit WOD
THE UPHILL
30 min AMRAP:
100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS
photo by Ann-Marie D
Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!
It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!
ARTICLES
+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend
CrossFit WOD for Max Monday 1/23
bench press 5 sets to establish a 10-rep max
Fitness
for time: 100 pullups
Performance
for time: 30 muscle-ups
Olympic Weightlifting WOD – w5d1
back squat, snatch, snatch pull
Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.
Kettlebell WOD
Ground force
Windmills
Turkish Get Up skill work
Strength Day #5
9 reps per arm per minute for 10 minutes.
Victor M
Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.
“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.
More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.
ARTICLES
+ Iceland Knows How to Stop Teen Substance Abuse But the Rest of the World Isn’t Listening – Mosaic Science
CrossFit WOD for Deload Friday 1/20
JUMPY CINDY
AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders
Post results to comments!
Olympic Weightlifting WOD
overhead squat, snatch, clean + 2 jerks
Now that the holidays are over, let’s celebrate again! Join us at Optimism Brewery this Saturday, January 21st. We have an area reserved for us beginning at 6pm. We know that’s a bit early but our presence in the space claims the area for additional hours PLUS those of you with kiddos can stop by before bedtime. Dog-kiddos are also welcome, the more the merrier!
So come by before your weekend festivities!
Other details:
- Outside food and non-alcoholic drinks are allowed in.
- Charlie’s Buns & Stuff will be available for food purchases.
- When purchasing a beverage, please let them know you are with our group as it counts against our reservation deposit.
- Declan will be making an appearance!
- Lily will be making an appearance!
- Games!
See you there!
Clara S
Since we are all built differently sometimes a particular approach or method tends to 1.) “fit” us with better leverage, or 2.) challenge us out of our normal execution. The sumo deadlift is no different.
For those with longer limbs the conventional deadlift seems to be good for most. Those with shorter limb lengths might find that the sumo deadlift is actually faster for lockout.
ARTICLES
+ 12 Ways to Maximize Your Rest Day – BarBend
CrossFit WOD for Deload Thursday 1/19
establish a heavy 5-rep sumo deadlift in 15 minutes, then
6 rounds, each for time:
3 box jumps
6 hang power cleans
3 thruster
Fitness = 24/20″ box & 52/38kg, Performance = 32/24″ box & 70/50kg
Post fastest time to whiteboard!
HellaFit WOD
DEATH VALLEY
Descending rep ladder 12-1:
KBS
box jumps/step-ups
Ascending rep ladder 1-12:
front squats
push presses
Mark G, Jeff P, Tony L, Cheryl C
How many people will skip CrossFit class today because they’re scared of rowing? Believe me, you don’t hate it, you don’t suck at it, you’re just scared.
If you were thinking about not coming, I double dog dare you to show up and kick a C2’s ass.
ARTICLES
+ 4 Tips to Improve Your Rowing Technique – Box Life Magazine
CrossFit WOD for Deload Wednesday 1/18
NOT Double Pyramid HELEN
for time*:
1500m row
63 wall ball, 20/14#
36 pullups
1000m row
42 wall ball, 20/14#
24 c2b pullups
500m row
21 wall ball, 20/14#
12 strict pullups
If you feel pretty damn good today, feel free to go for it. If your body needs some recovery just go through this list bit by bit with plenty of rest in between. Short sets. There is no time limit so you can mosey on through as you’d like.
Post time (or just attendance) to whiteboard.
Olympic Weightlifting WOD – w4d2
front squat, clean + front squat + jerk complex, behind-the-neck push press
Kettlebell WOD
GFE
Planks/Armbars
Skills: Snatch
Strength Day #5: 8 swings per arm every minute for 10 minutes
