Owen doing dumbbell step-ups. How do you hold the dumbbell?
Today is the beginning of the 2020 CrossFit Games Open! The workout will be released tonight at 5pm PST on games.crossfit.com.
This is significant because not only is it our SECOND CrossFit Games Open this year, but we won’t have another until October 2020.
Register if you want to potentially win some prizes and throw down with your swole mates at FCF’s FRIDAY NIGHT LIGHTS, but you can also do that without registering.
If you plan to participate, please PARTICIPATE! Go all five weeks and let’s set an example of what your fitness really is.
CrossFit WOD for Thursday 10/10
establish a 1RM shoulder-to-overhead, bench press, and deadlift
This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings.
(Throwback to 18point4)
Introducing FCF FRIDAY NIGHT LIGHTS (FNL):
EVERY FCF MEMBER IS WELCOME TO THE EVENT!
On Fridays all classes will run CGO workouts. This week is 20.2 (see below)
The Throwdown Event begins with a team huddle at 5:30pm (and again at 6:30pm) to cover the preparation and any specific technique standards and judging particulars.
It’s still Champagne Friday so bring something to share and celebrate with for post-workout!
Each week we’ll celebrate after everyone completes the workout.
20.1 on 10/11 will be a BBQ at the gym
20.2 on 10/18 will be at Optimism Brewing beginning at 8pm
20.3 on 10/27 will be a BBQ at the gym. Bring something to share! We’ll have the grill on.
20.4 on 11/2, and 20.5 on 11/9 TBD.
CGO make-ups or redo’s will happen on Sunday as long as you provide your own judge.
Otherwise keep your eyes on the blog for workout descriptions and updates!
SCHEDULE CHANGES
Friday at 5:30pm and 6:30pm will be marked FRIDAY NIGHT LIGHTS on ZenPlanner. RSVP if you plan to attend.
Thursday’s 6am CompEx will move to Wednesday at 6am during the Open
Tuesday’s 6:30pm Mobility will move to Wednesday 6:30pm during the Open (and maybe beyond)
Sundays schedule will now be 9am HIIT, 10am Mobility, 11am CrossFit, 12pm CrossFit. Guided Training will still access during business hours.
RAFFLES
We have some wonderful sponsors this season so we’ll be running some raffles for those present!
3 prize raffles per evening: 5:30pm, 6:30pm, and 7:30pm
Must be present to win. One winner per hour. (Up to 5 per hour called)
Prizes from RARR Sportswear (joggers, tees, tanks, hats, gift cards), KILL CLIFF, O2 Recovery, Broadcast Coffee, Scrappy Bitters, Sprezza, Anderson & Cattone Physical Therapy, RPM Fitness, Vida Integrated Health, Hookgrip, and more!
HOW DO YOU EARN RAFFLE TICKETS?
1 ticket when you JUDGE any CGO performance.
You don’t have to have gone through the cert and there’s no limit to how many you can get!)
1 ticket for THEME participation during FNL.
The Weekly Theme will be announced on the blog after the weekly workout announcement.
20.1 is BLACKOUT: the Seattle color of choice.
20.2 is SEATTLE SPORTS: Wear anything that represents our city’s sports teams!
20.3 is NEON. If it’s bright it’s cool
2 tickets if you PERFORM workout during FNL.
We must receive a completed score sheet
You don’t have to be registered to compete. Just be there for the event!
5 tickets for completing the weekly CHALLENGE.
Proof must be put on social or video emailed to info@foundationcrossfit.com
Each challenge will be announced after the weekly event is announced Thursday at 5pm.
Challenges must be completed before 5pm that following Monday (same deadline as CGO scores)
Week 1 (20.1) is max 32/24/16kg kettlebell swings in :30
Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection:
The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of:
Identifying the 4 different styles of muscle ups and the parts within them.
Sharing strategies to conceptually and physically develop each part of each style of muscle up.
Participants will gain transferable insight on the muscle up that can be applied to you and/or your athlete’s practice. The course format consists of practical theory work and discussion, as well as low intensity full group and small group progression and skill work. Participants will learn how to:
Choose what style of muscle up is right for you to start exploring with.
Identify the core parts of each muscle up style.
Execute skills and drills that yield the highest returns in performance.
Breakdown, redevelop, and apply the information to your practice.
LEARNING OBJECTIVES
After the course participants will have the tools to be able to:
Recognize, scale, and progress movement patterns to maximize motor control.
Know how to prioritize strength of a movement versus skill.
Identify how pushing and pulling mechanics develops complete and transferable movement patterns.
Apply these concepts to the muscle up.
PREREQUISITES
This course is appropriate for movers, athletes, coaches, trainers, gym owners, and fitness enthusiasts of all abilities. All skill levels are welcome and encouraged to participate.
TIMELINE – 2 HRS
00:00-00:10 Intro 00:10-00:30 Master positions 00:30-00:45 Hanging and pulling mechanics 00:45-01:00 Kipping versus swinging 01:00-01:15 Transition work 01:15-01:30 Strict versus kipping muscle up 01:30-01:45 Spotting 01:45-01:55 Accessory work 01:55-02:00 Closing remarks
This Thursday is the start of the 2020 CrossFit Games season as the CROSSFIT GAMES OPEN begins! You can participate officially by registering, or just show up to Friday classes to test yourself!
For the Olympic Weightlifting Track we are still working on some complexes to sharpen up your technique and timing- specifically your ability to get under the bar and stand it up. Accessories are designed for better shoulder rotation, core strength, and pulling power.
For the Powerlifting Track we have max-rep tests at 85% and accessories for lockout: hips & knees and shoulders & arms.
Big thanks to Mike for running an awesome CPR/First-Aid/AED clinic!
CrossFit WOD for Monday 9/30
back squat 60/5 (7) then
4 rounds for time: 30 hand-release pushups 400m run
Post time to whiteboard. We max out a back squat next Monday.
CrossFit WOD for Tuesday 10/1
CrossFit Games Open 19.4 for total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest for 3:00 before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees
Time cap is 12 minutes. Post score/time to whiteboard.
CrossFit WOD for Wednesday 10/2
:30 handstand walk then :30 off for 10:00, then
for time: 60 overhead kettlebell lunges, 32/20/12kg 50 burpee over kettlebell 40 toes-to-bar 30 kettlebell single-leg squats 20 inverted burpee
CrossFit Games Open 11.1 AMRAP in 10:00 30 double unders 15 ground-to-overhead, 35/25/15kg
Rest 3:00 then 100 dips for time.
Post score and time to whiteboard.
CrossFit WOD for Saturday 10/5
in teams of two go as far as possible in 35:00 1600m run 100 pullups 200 pushups 300 squats 1600m run 300 situps 200 lunges 100 pullups 1600m run
One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.
CrossFit WOD for Sunday 10/6
5 rounds for time: 12 dumbbell deadlifts 9 dumbbell hang power cleans 6 dumbbell shoulder-to-overhead
2×50/35/20lbs. Post time to whiteboard.
FOUNDATION BARBELL CLUB
We’re in a NEW cycle for October.
For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.
For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-09-29 22:18:582019-09-29 22:19:00Week of 9/30 through 10/6
