PROGRAMMING

Here’s the agenda for the week!

Foundation Barbell – Powerlifting, Week 4: Realization Week PDF

Foundation Barbell – Olympic Weightlifting, Week 4: Max Week PDF

ARTICLES

+ From Work to Workout: The Best Gym Bags with Shoe Compartments – Carryology
+ Overhead Squat Ultimate Guide – BarBend
+ Peppercorn-Crusted Roast Beef – Crowd Cow

RECOMMENDATIONS

Weather is about to change! For some people in Seattle, that means getting warm prior to workouts might be more difficult. Knee sleeves do more than just heat up the knee joint: they act as shin protectors for deadlifts, pulls, and rope climbs!

Also with the cooling of the weather more people enjoy running outdoors in these milder temperatures. These insoles teach you to strike in the middle of the foot more often.

I’ve seen a similar product popping up in more circles in social media for those with tight ankles. Here’s the supplemental addition to your shoe to change up how you move!

The second-ever CrossFit Games champion, and fitness personality Jason Khalipa has released a book!

 

Click to embiggen!

Lots of fun ahead of you this week! The weather is turning so make sure you’re prepared with the appropriate clothes and footwear when coming in this week.

Powerlifting Week 3 PDF

Olympic Weightlifting Week 3 PDF

ARTICLES

+ The New Girls – CrossFit Journal
+ Why Sue Bird Stayed In Seattle – SB Nation
+ The Keto Diet is a Recipe for Disaster – The Outline

New CrossFit Games info:

I like it! Many more opportunities for athletes throughout the year- more events for us common folk to watch!

Part 4 (the finale) of the Brent Fikowski docuseries ALL IN:

RECOMMENDATIONS

Don’t have too much this week: someone asked me about weightlifting belts- you don’t need them at all. That said, if it’s been over a year and you’ve struggled to stay tight under lifts even after mastering the Valsalva Maneuver then maybe you could use some help. This one is very similar to the only brand and style of belts I’ll ever recommend for a CrossFitter: 2Pood Straight Belts!


Stop buying Harbinger!

With the change in weather (and the heat dissapearing) you won’t be able to dry out as quickly as you’d like, maybe leading to your gear having some gnarly odors. Adjust that real quick with some bamboo charcoal odor removing packets. I use these in my closet and gym bag and in my daughter’s diaper pail.

Katie, Stacey, Kelsey, and Zoe hitting a partner stretch

We hope your three-day weekend is great! Big thanks to everyone who came out and threw down for Saved By the Barbell yesterday.

LABOR DAY SCHEDULE:

– 9am CrossFit
– 9am Powerlifting
– 9am Olympic Weightlifting

– 10am CrossFit

– 11am CrossFit

RSVP for your classes!

This week is DELOAD WEEK! Take a gander at our plans for the following couple of days:

Click to embiggen!

Powerlifting: Week 2 PDF

Olympic Weightlifting: Week 2 PDF

ARTICLES

+ USA Weightlifting September 2018 Update – USA Weightlifting
+ CLB Hopes to Compete at the 2020 Tokyo Olympics – BarBend
+ Dubai CrossFit Championship is First-Sanctioned CrossFit Event – Morning Chalk Up

RECOMMENDATIONS

This might be the better option for a mobility tool. The once-popular Black and Deckers aren’t as available anymore!

Although the weather isn’t as hot as it was, the wear and tear on your body (especially if you do more than one FCF class a day!) means you need to stave off the body breaking down your own muscle tissue between workouts. BCAA supplements may be beneficial to holding you over until you can get a nutritious meal in.

For those that follow me on social see that I record a lot of my workout sessions. I do this because I get to immediately see what I did right and wrong, make adjustments, and use instagram as a workout journal. Using a bunch of tips a tricks I can usually get some fun shots (and I definitely have my go-to-angles), but tripods always make it easier. I had one of these pocket tripods last year and used it often unless I misplaced it- but I just found it again so I’ve been pulling it out on the daily. Do yourself a favor and get some of your hard work out there! Don’t forget to hashtag #HYFRsquad (the general FCF hashtag) and #FoundationBarbell when appropriate!

the Magical Baby Jedi loading her bar for deadlifts

Remember that each workout has a specific intention for stimulus- it’s not always JUST for speed/time or load/weight/max.

So what if you can’t do the workout “as Rx”? CrossFit is INFINITELY SCALABLE and can be adjusted for each individual and their skill level.

Being mindful of how your workout fits into the grand scheme of your fitness is just as important. You could crush it today- but will that soreness take your out for the rest of the week? What happens if you go too hard or assume you can do a movement when it’s not safe and then sustain an injury? What’s the bigger picture?

Everyday your coaches will discuss what the intended stimulus is for each workout. Pay attention and bring your best to do it right.

ARTICLES

+ See Ruth Bader Ginsberg Crush a TRX Workout – BarBend

I’ve said it before and I’ll say it again: WATCH ICARUS ON NETFLIX!

CrossFit WOD for Wednesday 8/29

5-4-3-2-1 reps for time:
power cleans, 84/68kg
burpee box jumps, 32/24″
muscle-ups

Post time to whiteboard!

Kettlebell WOD

1K row, Dynamax wheels

– 3×20 DKB Romanian deadlifts
– 3×20 Single leg deadlifts (10 a side)
– 3×20 KB cossack squats

5 rounds of 1-minute intervals:
row
DKB push press
DKB front squats
DKB swings
rest

finish out with abs

UPCOMING EVENTS

+ Tough Mudder w/ the FCF AWAY TEAM, 9/22

Steven was nice enough to get the ball rolling and create the team- now we just need more team members! We’re signed up for Saturday FULL LENGTH event- what I essentially call “20 rounds of a 800m run + an obstacle”. It’s a fun team event where you really want to be with a team for the entirety of the time you’re there. REGISTER HERE!

Enjoy!It’s volume week so we’re taking some of the new skills we introduced (or reintroduced) last week and we’re going to hammer that technique in through some heavier volume and time under tension.

There are a number of new workout schemes coming so be mindful of how you execute your strategies to make sure you can last through the workout as intended.

FOUNDATION BARBELL – Cycle #2, Block 3

We’re at the beginning of a new four-week block for the barbell programs! We saw so many personal records smashed from the last block in both Olympic Weightlifting and Powerlifting cycles from those who were consistent and full of effort. Will you be that lifter?

Olympic Weightlifting: Cycle 2, Block 3 – Week 1 PDF

Powerlifting: Cycle 2, Block 3 – Week 1

Remember: these classes are now available to everyone who has access to our ongoing CrossFit classes. Registration not necessary, but encouraged (since we program based on feedback)

Lauren and Nathan doing “goat belly” holds with some heavy kettles

CrossFit WOD for Saturday 8/25

with a partner AMRAP in 28 minutes:
28 wall ball
28 situps
28 cleans, 61/43kg
28 pullups
28 pushups
28 snatches, 61/43kg

Post score to whiteboard!

Foundations 3 WOD

TAG TEAM WOD
YGIG AMRAP in 14 minutes:
14-calorie row
7 push press
7 knees-to-elbows

Post score to whiteboard!

CrossFit WOD for Sunday 8/26

5 rounds for time:
400m run
24 situps
12 dumbbell overhead squats/side

Post time to whiteboard!

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.

In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.

In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.

Try it out!

ARTICLES

+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded

CrossFit WOD for Friday 8/24

CGO 17.1

for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″

Compare to. Post time to whiteboard!

Olympic Weightlifting WOD

1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3

Powerlifting WOD

strict press max
deadlift max

Russ and Jon hitting some squats at their 8am class

Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength.

ANNOUNCEMENTS

FOUNDATION BARBELL CLUB UPDATE:

Beginning next Monday 8/27 we will be changing our strength class options: we’ll offer both Powerlifting and Olympic Weightlifting in our ‘Barbell’ classes on Mondays, Wednesdays, and Fridays at 6am, 11am, 5:30pm, and 6:30pm.

Attendance and participation in these classes no longer require registration (although the program is developed on the feedback of those who do fill out registration), and can be attended by any athlete cleared for our CrossFit classes.

Athletes can attend either program once, twice, or three times a week if they’d like. Talk to a coach to develop a weekly plan and see if these classes are right for you!

Manny

ARTICLES

+ How to Break the Maternal Wall, Brick by Brick – Forbes

CrossFit WOD for Thursday 8/23

Ten 1-minute rounds:
25 squats
max reps clean & jerks, 61/43kg

Rest 2-3 minutes between rounds.

Post score (total CJ reps) to whiteboard!

HIIT WOD

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Box Jump Overs

Rest 1 min then

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Burpees

Rest 1 min then

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Ball Slams

Foundations 2 WOD

tabata intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– sumo deadlift high-pulls
– burpee

Button Sequence for today’s WOD: B-D-D-A-B-B-D-C-A-A-A-A-A-B-B-B-B-E

ARTICLES

+ USA Weightlifting AO3 May Set Guinness World Record – Barbend

CrossFit WOD for Tuesday 8/21

100 dips for time, then

ROW twenty :20 all-out bursts with :40 of light rowing in between.

Performance athletes: you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Post best average to whiteboard!

Foundations 1 WOD

15-12-9 reps for time:
squat
pushup
pullup

* Start and finish the workout with a 200m run.

Post time to whiteboard!

Jordan

Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:

jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.

ARTICLES

+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle

CrossFit WOD for Monday 8/20

COMPLEX FRAN

for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg

Post time to whiteboard! Compare here.

Olympic Weightlifting WOD – Week 4/4, Day 1/3

1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only

Powerlifting WOD – Week 4/4, Day 1/3

back squat max
sumo deadlift max

Kettlebell WOD

##Warmup
– Joint prep
– Sandbag drags

##Strengh
– 5:00 min double bell rack hold

##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.

**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges

##Accessory work
– Odd object TGU!!!