COOLDOWN – Foam roll the upper then lower back – Calf stretches
BARBELL CLUB
We’re in Week 2 of our December cycle. Powerlifting hits another Dynamic Effort + Max Effort double day, while Olympic Weightlifting works on the complex with heavier loading.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-12-08 23:15:112019-12-10 14:33:26Plates a Plenty
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-12-05 22:17:292019-12-05 22:17:35Side to Side
What’s the best method for you, individually, for rowing calories? It’s not necessarily the form we ask for when going for a long period of time.
I know that if I do half-slides and focus on driving my heels down to extend while cranking with my strong low back and arms then I maximize my potential for rowing. That probably doesn’t work for you, but until you know you should experiment with what engines you prioritize (quads vs hamstrings, hip extension vs back extension, pulling with your arms or just finishing, etc.)
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-12-03 20:43:242019-12-03 20:43:34Ready To Row?
It’s that time of year where we bundle up and spend time with our loved ones. As December calendars get filled up we find many athletes asking us “WHAT’S THE WOD” over and over. It’s great because it means they care, so we’ll do what we’ve done the past couple of years so you can plan accordingly.
We present DECEMBER’S PROGRAMMING*
*Subject to change
Plan your month accordingly and don’t cherry-pick your workouts!
CrossFit WOD for Monday 12/2
establish a heavy cluster (squat clean thruster) in 10:00, then
“ELIZABETH”
21-15-9 reps for time: power clean 61/43/29kg ring dips
Post time to whiteboard.
BARBELL CLUB
We begin the DECEMBER CYCLE today! Olympic Weightlifters will be focusing on the Tall Progression Warmup and Hang iterations of the lifts, along with squat complexes. Powerlifters can look forward to Conjugate Method for one more cycle with Upper Max Effort/Lower Dynamic Effort and Lower Max Effort/Upper Dynamic Effort splits.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-12-01 18:59:422019-12-01 21:35:32THE GIFT OF GIVING
If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled.
CompEx gets a very special session at 7am on Thursday!
Boots and Fred (Fred is the dog)
CrossFit WOD for Wednesday 11/27
back squat 50/5, 65/5, 75/5, 85/5+
AMRAP in 20:00 2500/2000m row then AMRAP in the remaining time of – 6 pullups – 12 toes-to-bar – 24 lunges
Post score to whiteboard!
READ: The Zen of Weightlifting – NY Times (via Greg) WATCH: Cues and What They Mean by Juggernaut Training System
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-11-26 20:36:382019-11-26 20:36:44Break Time
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-11-25 22:00:192019-11-26 10:25:25Muscling Up
If you’ve been an FCF athlete for a couple of years now you may remember our PULLUP STRENGTH LADDER. We’ll do it with an added twist and treat it as an EMOM to make sure there’s adequate rest for recovery for you and to give coaches time to cue and correct movement. The plan is to run this twice, hopefully with you advancing a level at least once!
We’ll do this work in class on Mondays, Wednesdays, and Fridays. You can check in on the prescribed work on Tuesdays, Thursdays, and Saturdays and do this on your own on with a swole mate. You can feel free to just drop into the gym in your street clothes and get this completed if you can’t do it elsewhere. Doors work well for pullups too!
Today’s work load: 3(1-2-1).
This means we’ll do 1 pullup, drop and shake it out, 2 pullups, drop, and then 1 pullup. Repeat for a total of 3 sets (0:00 is the first, 1:00 is the second, 2:00 is the third). Done.
CrossFit WOD for Monday 11/25
JT+ 21-15-9 reps for time: handstand pushups hand-release pushups ring dips
then every 2:00 for 10:00 do 3 hang cleans. Post time to whiteboard.
LISTEN: OMG, GMOs! – Science Rules with Bill Nye WATCH: Look out for training shoe deals this weekend. Need help making a choice?
I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability.
CrossFit WOD for Thursday 11/21
FIGHT GONE BAD 3 rounds for max total reps: 1:00 wall ball, 20lbs to 10’/14lbs to 9′ 1:00 kettlebell sumo deadlift high pull, 32/24kg 1:00 box jump, 24/20″ 1:00 push press, 35/25kg 1:00 calorie row 1:00 rest
