With COVID-19 cases spiking across the nation and in Washington, our state government has decided to reinstate statewide restrictions. EFFECTIVE TUESDAY, we will not run in-gym classes. Instead, fitness can be achieved at home and outdoors, both on your own and with our recommendations. Check your inbox for this week’s workouts and more details on this news.
As of today, Tuesday Nov 17 we will stop classes until State guidance says otherwise. We look forward to reopening in December and seeing your healthy and happy faces again!
We all need to stay vigilant – please mask up, stay physically distant from others, and stay home unless absolutely necessary.
The health and safety of our community and staff is always our top priority. We’ll notify you as we have more details about our reopening timeframe.
CONDITIONING for Tuesday 11/17/2020
BROADCAST
for time:
6:00 cardio (jump rope/run/row/etc)
50 power cleans
40 box jumps
30 shoulder-to-overhead
20 pogo burpees
Choose whatever form of cardio is available to you: the workout was created with jump roping (double unders or single unders) in mind. You’ll also need something you can clean 50x then go overhead with 30x, something to jump on top of, and room to burpee. Figure out how to chop up the sets, but continue moving as much as you can.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-10-27 18:40:322020-10-27 16:32:40Wednesday 10/28 – MR. BROWN
Rest as needed between rounds. Each effort should be high-intensity, but controlled. You may try a full-out sprint for the last 200m effort at the end of each round.
b. 2-4-6-8-10-etc
one-arm Devil’s Press
weighted step-up/side
Rounds 1&3 do A, Round 2&4 do B.
Use this timer! Post weights and heights used to comments! Want a workout prep video? RSVP here.
Today’s workout is about switching gears and continuing to push the intensity if possible. Weight and height don’t matter, but movement quality and quantity do.
KINDA/FULLY EQUIPPED? Don’t use a jump rope today- I’d like for you to intentionally stick with Penguin Jumps. Step up at least 20″ if possible. Bent-over row done with a light-medium band or weight. Devil’s Press is more about carrying something through range- the loading doesn’t matter. You can try a water bottle.
QUIET NEIGHBOR OPTION: The step burpee means you’ll step back into a plank, do the most-strict pushup you can muster, step forward to a standing position, then finish with a calf raise with your arms overhead.
2nd Serving- Need More Work? (Endurance-Bias)
a. 600-400-200-400-600m @ 80% effort, resting 4:00 between, then
b. 4x100m @ 90% effort, resting 3:00 between
c. Cool down with an 800m jog
HSPU Strength Ladder: complete the follow sets of reps 1-2-3-4-5-4-3-2-1 just one time through
Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:
2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar
2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter
Optional add-ins: fruit (we’ll have blueberries)
CrossFit WOD for Saturday 5/2/2020
70 HSPU for time. 100m run or 20 jumping jacks every break.
If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?
Post time to comments!
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!
Puori: 10% OFF sitewide + 50% of the profits donated back to our gym.
Don’t forget to use code RECOVERY1436 at checkout, and pass the message along to help spread the word. We believe in these brands and what they’re doing to help support our community!
LAST BUT NOT LEAST, O2, Born Primitive, Puori, and Bear KompleX will be offering a combined $100 gift card ($25 per brand) for all members who maintain active memberships through the month of May. Gift cards will be distributed in the month of June.
Just a friendly reminder that we have a SHOOT THE SH*T THURSDAY tonight at 6:30pm. Ask questions in the comments, on Instagram, on Facebook, or by email and we’ll talk about it tonight Live on Instagram and Facebook!
Review and practice the movements from the workout to ensure quality technique and confidence in ability.
Rx WORKOUT
every :90 complete:
12 Burpees over object (ideally DB or KB)
max overhead DB/KB lunges in remaining time
Rest 30 seconds. Repeat for 8 rounds.
NO EQUIPMENT WORKOUT
every :90 complete
12 Burpees over backpack
max overhead backpack lunges (use both arms to hold object overhead)
Rest 30 seconds. Repeat for 8 rounds.
Share total amount of lunges to comments!
Ideally the burpees and the lunges should go for about :45 each. If it takes them longer than 1:00 to do the 12 burpees, scale the number back to 10 or 8. You can bear the loading overhead however you want. No alternating sides required. Focus on your midline stability, especially as you get fatigued.
2nd Serving – Need More Work? (Endurance-Bias)
Walk briskly for two to three minutes to wake up your muscles.
Run five minutes at an easy, conversational effort to warm your muscles.
Run at a moderate to hard effort for three minutes (not all out).
Run six 15-second accelerations (progress the speed of your runs to close to a sprint and then walk it out to recover).
Finish with four 15-second skipping drills (focusing on pushing off your toes and reaching your body forward versus up in the air).
Set your stopwatch. How far can you run in 25:00?
HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 handstand pushups (or variable)
Memorial Day is less than 2 months away! Hopefully we’ll be back in the gym by that point and will be able to do our annual Murph workout. To prepare that, let’s train a varied version with a more manageable rep scheme. Fee free to throw on a weight vest if you have it!
WORKOUT for Easter Sunday 4/12/2020
for time:
1 mile run then
5 rounds of
– 20 pullups
– 40 pushups
– 60 air squats
then 1 mile run
Limited-Space Variation
for time:
100 burpees then
5 rounds of
– 20 bent-over rows w/ heavy odd-object
– 40 pushups
– 60 air squats
then 100 burpees
If you don’t have a pullup bar, try to find a table or ledge that you can hold onto for a modified ring row. Or sub for bent-over rows. Post time to comments!
2nd Serving – Need More Work? (Endurance-Bias)
500-400-300-200-100m row/ski each for time. Hold a handstand for the same amount of time immediately after completion. Example: if it takes you 1:35 to row 500m then hold a handstand for 1:35. Repeat for 400m, then 300m, then 200m, then 100m.
Run would be 400-300-200-100-50m. Bike would be 1k-.8k-.6k-.4k-.2k
Rest as needed after the handstands before the next effort.
