http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-10-30 21:18:442019-10-31 02:27:48Hallow’s Eve 2019
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!
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-10-29 21:30:192019-10-30 04:32:07Did You Know?
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-10-28 23:43:022019-10-28 23:43:04Two Times
Here’s an easy way to check if you’ve got decent ANKLES:
Take off your shoes
Lunge down, putting your toe perpendicular to a wall
Keeping your foot down, push your knee forward to make contact.
THE TEST IS OVER IF YOUR HEEL LEAVES THE GROUND.
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
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
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
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-10-23 21:56:502019-10-23 22:00:20Throw Down This Friday
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
The final piece of the methodology deals with intensity, or how difficult you make your workouts. Difficulty, relative to your own strengths and weaknesses, allow us to find a place where we can make progress without injury or overuse.
In our ongoing classes we prescribed one workout of the day (WOD) and try to set the bar relatively high. We would love for most people to find the workout challenging, but doable. At FCF we use a combination of setting the bar just above the average athlete at our gym, as well as the benchmarks set by CrossFit HQ over the years. That assumes most have a 100/70kg clean & jerk, a 2:00 400m run or 500m row, 10-20 unbroken pullups, etc.
If you aren’t at those levels then we simply have to figure out where your capacity lies. This is why our TEST WEEKS are so important- we max out to see where your ceilings are, and can extrapolate the proper percentages from that. In the most simple of ideas, you should be challenging yourself to about 80% effort for most workouts. Which does not mean failure- it means completion of movement and progress, albeit not something easy or unbroken.
Next time you workout, ask yourself if you’re truly pushing yourself to a “hard” level, or are you just coasting?
CrossFit WOD for Wednesday 10/23
:15 handstand pushups, :45 rest, for 10:00, then
for time: 100 dumbbell step-ups, 50/35/20lbs to 24/20/16″ 100′ handstand walk
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-10-22 22:26:012019-10-22 22:26:07Relatively High Intensity
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
Continuing from yesterday’s post today we’ll talk about the importance of movement selection. The exercise choices we make in our gym space is simple: what allows for best expression of flexibility, power, strength, speed, and coordination? We choose compound movements, or movements that require multiple joints and muscle groups to fire.
Rather than a traditional gym with a spread of machines that isolate muscle groups, CrossFit boxes prefer big open spaces so that we can allow us to move our bodies. We have tons of toys we can pull into the space like rowers, barbells & bumper plates, medicine balls, kettlebells, dumbbells, plyo boxes, etc. These tools generally have movements that we like:
squats: back squats, front squats, overhead squats, goblet squats, cossack squats, single leg squats, 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.pngAndrew2019-10-21 21:15:362019-10-21 21:15:38Functional Movement
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
Today we’ll talk about the importance of variance. The basic understanding is that you exercise to achieve certain goals: it could be losing bodyweight, gaining strength, increasing flexibility, preparing for specific sport or activity, and execute activities of daily life without issue. To achieve these goals we need to understand what stimuli illicits the proper and favorable response. Rather than putting that responsiblity on you, we simply test you a handful of ways every day.
Each workout is meant to illicit a certain response: do you have cardio? Long-lasting stamina? Are you coordinated and flexible enough to do an overhead squat? How about 15 in a row? Which sets of combinations do you excel at? Which ones do you fail at? Phyiscally/mentally/emotionally- it all matters because we get to find the holes in your ‘fitness armor’… and guess what makes you more capable at taking life’s beatings?
Could you help me move a 400lbs couch this Saturday up four flights of stairs?
We want you to be able to say YES to life and that means not being picky about the multitude of ways you train. Many of you who are active enough (4-6x/week in or out of the gym) are probably exposed to a variation of physical challenges to truly change your body when coupled with solid nutrition and lifestyle habits. If not, don’t fret- we just have to be more realistic about your goals and expectations.
Show up when you like the workout. Show up when you don’t. Put in the effort and you’ll achieve more than you think!
CrossFit WOD for Monday 10/21
as many reps as possible in 20:00 5 chest-to-bar pullups 10 hand-release pushups 15 medicine ball cleans, 20/14/8lbs
Post total reps completed to whiteboard!
FOUNDATION BARBELL – Week 4/4
This week we 1-rep maxes in Powerlifting! Test out your back squat, bench, and possibly deadlift this week in classes. Olympic Weightlifting will find themselves testing snatch and clean & jerk doubles, while finding a rep-max of pretty high-percentage squats.
If the dumbbell weight is doable even for one rep and you can do at least singles on the toes-to-bar and double unders then you can do this as prescribed. This workout has rounds that are fairly short so doing the set unbroken is realistic if you can take it, but singles on literally everything still mean you can move throughout. Remember that 20:00 workouts mean cardio so go at a consistently smooth pace the entire time!