Split Position

Devin locks out a jerk during CGO 20.4

What makes a solid receiving position for a split jerk:
– a stance that is both long and wide
– an upright torso
– full lockout of the elbows
– armpits facing forward
– the bar sits above the shoulder blades
– head through the window
– the front shin is vertical
– the rear knee is bent
– the back heel is away from the ground

CrossFit WOD for Working Womxn’s Wednesday 11/6

speed back squat 12x2x55-65%, then

50 chest-to-bar pullups for time

5:00 time cap. Post time/score to whiteboard!

READ: Nutrition for Muscle Growth – Brandon Roberts
WATCH: Can I Dance… In High Heels?

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Fit To Be

We have a limited number of spots left for the MUSCLE-UP MASTER CLASS this Saturday at 10am. Sign up now before it’s too late! Foundation CrossFit athletes get a discount! Ask a trainer or email us for the code.

CrossFit WOD for Remember Remember Tuesday the 5th of November

AMRAP in 12:00
24/20 calories
15 wall ball
5/3 muscle-ups

Rest 3:00, then

AMRAP in 5:00
12/10 calories
7 wall ball
2/1 muscle-ups

Post scores to whiteboard.

READ: What You Need to Know About GORUCK’s Move Offshore – Carryology
WATCH: How to Trick Your Brain Into Falling Asleep – Jim Donovan via TED Talks

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Holding Overhead

Alex with a solid double dumbbell overhead position

CrossFit WOD for Monday 11/4

speed bench press 10x3x50-60%, then

AMRAP in 9:00
9 single dumbbell overhead squats, 50/35/20lbs
9 double pushup burpee

All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!

BARBELL CLUB

The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.

READ: Forget the Comeback Kid: Mom’s the Word For Kara Saunders – Morning Chalk Up
WATCH: The Single-Dumbbell Overhead Squat

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#20point4 Announced

CrossFit WOD for Friday 11/1

CGO 20.4 – Rx Divison

for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
15 clean & jerks, 43/29kg
30 box jumps/step-ups, 24/20″
10 clean & jerks, 84/52kg
30 single-leg squats
10 clean & jerks, 102/65kg
30 single-leg squats
5 clean & jerks, 124/79kg
30 single-leg squats
5 clean & jerks, 142/93kg

CGO 20.4 – Scaled

for time:
30 box jumps/step-ups, 24/20″
15 clean & jerks, 65/35
30 box jumps/step-ups, 24/20″
15 clean & jerks, 95/55
30 box jumps/step-ups, 24/20″
10 clean & jerks, 52/34kg
30 single-leg squats
10 clean & jerks, 61/43kg
30 single-leg squats
5 clean & jerks, 70/52kg
30 single-leg squats
5 clean & jerks, 83/61kg

Post score/time to whiteboard!

CrossFit WOD for Saturday 11/2

in teams of 2, for time:
250 wall ball, 20/14lbs
35 muscle-ups/strict c2b
400m run together
55 strict HSPU

Can help each other out in reps: lift legs for mu/c2b, grab legs and lift up in HSPU. Post time to whiteboard!

CrossFit WOD for Sunday 11/3

for time:
30 burpees onto plate
400m bumper run, 20/15/10kg
50 toes-to-bar
60 bumper ground-to-overhead, 20/15/10kg
70 (overhead) bumper lunges, 20/15/10kg
800m run
90 bumper russian twists, 20/15/10kg
100 air squats

READ: CrossFit Open 20.4 Workout Description and Strategies – Morning Chalk Up
WATCH: CGO 20.4 Breakdown

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Hallow’s Eve 2019

CrossFit WOD for Halloween Thursday 10/31

for time:
75 thrusters, 20/15kg
400m farmer’s walk
75 double unders
400m farmer’s walk
75 situps
400m farmer’s walk
75 pushups
400m farmer’s walk
75 push press, 20/15kg

Farmer’s walk = 2x 50/35/20lbs dumbbells or 2x 24/16/8kg kettlebells. Post time to whiteboard!

REGISTER: Mock Weightlifting Meet 11/2 – Foundation Barbell
ALSO REGISTER: Muscle-Up Master Class – Freestyle Connection
READ: Open Workout 20.3 Analysis – CrossFit
WATCH: How Jackie Chan Mastered Pain

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Did You Know?

Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars.

For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class.

You know muscle-ups are coming in 20.4 or 20.5, so learn some drills to get your first one OR to become more efficient!

WHEN • Saturday, November 9th — 10am-12noon
RSVP • Registration info at https://freestyleconnection.com/course/muscle-up-master-class-seattle-wa/

CrossFit WOD for Wednesday 10/30

EMOM for 40:00
a. 30 calories
b. 20 medicine ball cleans, 20/14/8lbs
c. 10 box jumps, 32/24/16″
d. 5 muscle-ups

Post attendance to whiteboard!

READ: Diabetes: What It Is and Why You Need to Know About It (Even If You Don’t Have It) – CrossFit
WATCH: Casein Protein and Sleep

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Two Times

If you don’t have a kettlebell, you could always squat a Corgi like Lei

CrossFit WOD for Tuesday 10/29

as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg
burpees

rest 3:00 then

as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg
burpees

Post scores to whiteboard!

HIIT at 12pm, 6:30pm

READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run

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How’s Your Ankle Mobility?

Here’s an easy way to check if you’ve got decent ANKLES:

  1. Take off your shoes
  2. Lunge down, putting your toe perpendicular to a wall
  3. Keeping your foot down, push your knee forward to make contact.
  4. THE TEST IS OVER IF YOUR HEEL LEAVES THE GROUND.
  5. Move your foot back and try again. Measure the distance of your most successful distance.

Make sure you measure both sides! Keep the data in your journal. Use the squatting quad stretch with the barbell or a kettlebell is one of the various ways to improve gradually.

CrossFit WOD for Monday 10/28

5 rounds for time:
400m run
18 dumbbell overhead squats, 50/35/20lbs

Post time to whiteboard!

READ: Unhealthy & Unprepared – Strong Nation
WATCH: 3 Ways to Beat the Handstand Pushup Standard – MisFit Athletics

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#20point3 Announced!

It’s a repeat!

CrossFit WOD for Friday 10/25

CGO 20.3 aka CGO 18.4 – Rx

for time:
21-15-9
deadlift, 102/70kg
hspu
– then –
21-15-9 deadlift, 143/93kg
50′ handstand walk

CGO 20.3 aka CGO 18.4 – Scaled

for time:
21-15-9
deadlift, 61/43kg
hand-release pushup
– then –
21-15-9 deadlift, 83/61kg
50′ bear crawl

Yes, that terrible handstand pushup standard is back. Time cap is 9:00. Post score/time to whiteboard!

FRIDAY NIGHT LIGHTS BEGINS at 5:30pm!

CrossFit WOD for Saturday 10/26

You Go, I Go!
AMRAP in 5:00 of
3 power cleans, 61/43kg
6 burpees
9 air squats

Rest 1:00 then repeat for a total of 5 cycles for max total reps. Athlete A does 3 power cleans, Athlete B does 6 burpees, Athlete A does 9 air squats, Athlete B does 3 power cleans, etc.

CrossFit WOD for Sunday 10/27

50-35-20 reps for time:
wall ball, 20/14lbs to 10/9′
double unders
kettlebell swings, 24/16kg

READ: CGO 20.3 Official Scorecard – CrossFit
WATCH: 20.3 Beginner & Intermediate Strategy – Invictus

ALSO WATCH: 20.3 Strategy, Tips, and Advice for HSPU, HS Walking & Deadlifts – Invictus

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Throw Down This Friday

Come join us this Friday at the 5:30pm and 6:30pm classes as we throw down in 20.3. We’ll follow it up with a BBQ!

If you’ve noticed the sticky post, this is open to all of our members! You don’t have to be registered to workout, or certified to judge. We’re all just here to have a good time, see what we’re capable of, and cheer each other on!

CrossFit WOD for Thursday 10/24

AMRAP in 40:00
500m row
25 burpee over _____
400m farmer’s carry, 2×50/35/20lbs or 2×24/16/8kg
25 anchored situps

Post score to whiteboard.

HIIT at 12pm, 6:30pm

READ: The Latest Flip-Flop on Red Meat Uses Best Science In Place of Best Guesses – LA Times
WATCH: Former NASA Astronaut Explains How Your Body Is Different In Space – WIRED

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