5 rounds, each for time:
10 bar-facing burpees
15 alternating front lunges, 50/35kg
10 bar-facing burpees
Rest as needed between rounds. 2-3:00 is ideal. Post slowest and fastest round to whiteboard!
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WATCH:
CrossFit WOD for Saturday 1/25/2020
AMRAP in 20:00
250/200m row
20 pushups
250/200m row
20 kettlebell push press, 2×20/12/8kg
Share score (total pushups and kb push presses) to whiteboard! Lower back stretches and doorway chest stretch for post-workout.
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“With the ever-increasing obesity and chronic disease epidemics, we clearly aren’t eating the right quantity or quality. And it’s so easy to see why. Processed food, which is calorically dense from carbohydrates and fat, is quite literally everywhere. At every checkout line, at every social event, holiday, or celebration, at concerts, hospitals, airports, gas stations, and even most office breakrooms are stocked with these calorically dense goodies. These foods comprise almost 60% of our caloric intake! Let me make this very clear: no one is overeating chicken breast, tofu, baby carrots or apples. No one. It’s the ice cream, french fries, chips, cookies, bread products, and alcoholic beverages where you don’t have to eat much to get too much quantity (calories) without quality (vitamins and minerals).”
— E.C. Synkowski, CrossFit OG and Optimize Nutrition creator.
We haven’t done a nutrition challenge as a gym in a while so let’s change that. This coming February we’ll be helping you build some good nutritional habits.
As the basis to reaching many of the goals created in the gym (overall health, changing body composition, losing weight, gaining muscle mass, performance, etc.) there’s no better time to build better understanding of how food affects you. We’re simply going to track our daily intake through commenting on this blog. One post per day for 30 days.
If you want to really make a big change for yourself, you can start practicing until our Nutrition Overview next Saturday. You should also consider getting your blood work (chemistry profile) done and/or a body-fat test. We’re in contact with a mobile DEXA truck to come to FCF if you’re interested. No other type of body-fat measurement other than hydrostatic weighing is acceptable because nothing else is as true.
IMPORTANT DATES!
“THE STANDARD”
for time:
30 clean & jerks, 61/43/29kg
30 muscle-ups
30 snatches, 61/43/29kg
18:00 time cap. Share time to whiteboard. Post-workout should include some shoulder restoration like Xiao-Peng Forwards and kettlebell arm bars.
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WATCH:
The bar floats directly over the shoulder blades in a proper overhead lockout.
3 push presses every :30 for 5:00 then
3 push jerks every :30 for 5:00
3 rounds for time:
100 double unders
50 kettlebell swings
Share time to whiteboard! Post-workout should be all about lower leg love: rolling out arches on PVC, gastroc and soleus stretches, then simple pike stretches.
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WATCH:
for time:
15 snatch, 60/35kg
25 hang cleans, 70/45kg
35 front squats, 80/55kg
45 deadlifts, 90/65kg
Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back.
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WATCH:
bench press: bar/10, 40/5, 50/5, 60/5, 70/5, 70/5, 70/5+
5 rounds, each for time:
500m row
24 toes-to-bar
12 (6/6) dumbbell hang clean & jerk, 50/35lbs
Rest exactly 2:00 between rounds. Post slowest & fastest rounds to whiteboard. Post-workout should be 20 scorpions on the belly, then another 20 on the back so that we can wring out that spine.
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WATCH:
We have a simple Nutrition Challenge coming in February- are you in?
Here’s a simple homework assignment: record what you eat, when you eat, and about how much you eat for a full seven-day stretch.
Bonus points for including wake time, hydration quantity, and sleep time.
in the meantime make sure you read the links and watch the videos we’ve been posting- they’re here to prepare you as well!
back squat 5x5x70-75% then
30 ring muscle-ups for time -OR-
50 bar muscle-ups for time -OR-
100 pullups for time
Post time to whiteboard. Post-workout should be t-spine and side roll to undo that stickiness cause by today’s pulling.
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WATCH:
We’re almost done with our 8-week pull-up ladder and our strict muscle-up progressions. We’ll be moving into handstand practice.
AMRAP in 15:00
45 calorie row
35 wall ball, 20/14/8lbs to 10/9/9’
25 toes-to-bar
15 burpee muscle-ups
Then find a 1RM snatch in 5:00
Score = total reps x kilograms snatched. Post score to whiteboard! Compare to September 10, 2019.
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WATCH:
for time:
200m farmer’s carry
60 anchored situps
200m farmer’s carry
50 db step-ups/side
200m farmer’s carry
40 db hang snatch/side
200m farmer’s carry
30 devil’s presses
200m farmer’s carry
20 db deadlifts
200m farmer’s carry
Ideal loading is 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells.
Post time to whiteboard!
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WATCH:
And just like that we’re halfway through January!
Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.
“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg
Post score (total reps completed) to whiteboard!
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WATCH:
