Anyone else marking anything off of their BINGO sheet?
+ Top 10 Mistakes CrossFitters Make – Tabata Times
CrossFit WOD for Friday 2/3
tempo chinups, then
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
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 firstname.lastname@example.org 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!
You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.
CrossFit WOD for Thursday 2/2
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side
10 rounds for time YGIG
15 kettlebell snatch 24/16kg
Post teams and times to whiteboard!
100m walking lunges
80 double unders
60 double unders
30 pull-ups/ring rows
10 pull-ups/ring rows
5 ramp sprints
Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.
CGO2017 Team Foundation CrossFit watch:
+ Why I Did It – Natalie Newhart
CrossFit WOD for Wednesday 2/1
2 rounds for time:
30 wall balls
20 push press, 44/30kg
Start and end with 200 double unders. Post time to whiteboard!
Olympic Weightlifting WOD
front squat, clean & jerk, clean high pull
– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses
The handstand pushup is one of those high-level movements that we will generally see during the CrossFit Games Open, so we’re going to put an emphasis on improving this skill.
+ Alternatives to the Foam Roller for Improving Thoracic Mobility – Prime-Physio Fitness
CrossFit WOD for Tuesday 1/31
establish a 1RM press then press 3x8x60 (1:30 rests b/t sets), then
3 rounds for time:
30 calorie row
20 power snatches, 52/38kg
Post 1RM and time to whiteboard!
30 minutes of skills, 30 minutes of sweat!
Went 4 for 6 (91/122/213) at #IndustriousResolution17! I hit a (CrossFit) snatch PR at 95kg but it wasn’t counted because of a pressout #butitcountsincrossfit. Also set a new lifetime/meet CJ PR of 122kg. Big thanks to @heysheena #magicalbabyjedi, coach @fisheboy, @bee_see @ammmery @gabriellenfuller @beautiful_thieves @shotssquatssurf @laulaulemon for coming out to support, @tiawright06 for being an audible enabler, and @workhardlivefit for hosting a great event! #washingtonweightlifting #croptopsandpoptarts #HYFRsquad #foundationbarbell #myhandshurt
CGO2017 – Team Foundation CrossFit so far:
+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus
CrossFit WOD for Monday 1/30
bench press 4x8x70
tempo pullups 2121 4×4
21-15-9 reps for time:
Olympic Weightlifting WOD – Deload Week w6d1
back squat, snatch + push press + drop snatch
Planks and Halos
Strength Day #6 : 10 swings per arm every minute for 10 minutes