http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFnov2017-7.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-22 20:55:452018-05-22 22:24:35CHELSEA is MURPH Training
“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.
15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups
4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch
3:00 max bench over & unders
as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps
Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):
We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.
On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.
Anyone else spend part of their weekend watching people run on treadmills?!
CrossFit WOD for Monday 5/21
weighted pullup 5×2, then
15-25-35 reps for time:
power snatch, 35/25kg
4x double unders
1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 1/3
hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)
box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank
Powerlifting WOD – Week 1/3, Day 1/3
back squat 60/5, 75/5, 85/3, 95/1+
dip 5×15
chinup 5×10
bicep opener complex 5×5
Kettlebell WOD
Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets
Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.
“Handles” going overhead at last year’s Battle at the Ballpark
Limited-edition shirts (in very limited quantities) available now!
Rock yours at Safeco this summer
This Saturday we’ll be hosting our first SINGLET SATURDAY!
At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call it a day. It’d be nice to have all morning/afternoon/evening athletes mix and mingle and challenge each other to new levels of lifting. We’ll play some of the Pan Am Championships and we’ll prep for the last week of the May program.
It costs a class and is open to anyone confident in their own weightlifting skill set and limitations. We won’t be teaching basics, just sharpening the technique you already have.
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFxMarinersShield-1.jpg15001001Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-15 20:21:172018-05-16 09:09:14Build to a Heavy
I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/FCFnov2017-24.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-05-14 20:57:202018-05-15 00:03:43A New Back Squat Cycle
Here’s a recap of how Crystal, Andrew, and Johnrey did this past weekend at the LOFT SPRING FLING weightlifting meet:
This was Crystal’s first meet and while she’s used to being on stage as a stand-up, she was a bit nervous getting on stage to lift. She over-powered her first two snatches, then eked out her last snatch BUT she dropped it early because she didn’t think her technique was on point. What she didn’t remember is that these weightlifting meets aren’t based on the merits of your technique. These are based on work! Did you get the bar from the ground to overhead without pressing out? The judges gave it to her and so now she was on the board. Next up were her clean & jerks and she wrecked all three of them, no problem. Solid timing upward, great setting, then big punches and solid landings. A lot of the nervous stress had left at that point, leaving her to get the job done like she’s done many times training at Foundation CrossFit. Her first meet was done.
Then the dudes were next and this wasn’t their first rodeo. Unsurprising there was still a little nervousness involved. I did my best to mitigate the made-up tension there. We had Andrew come out and then HE DID THE SAME as Crystal and over-powered his first snatch. Instead of up, he pushed back. He adjusted then got his second to get on the board. Unfortunately he slightly kicked the bar outward for his last snatch and couldn’t hold it. Johnrey was next and he felt like he was missing out on the fun that Crystal and Andrew had- so he decided to lose the bar back over his head too! Later in the back we made a pact to never do that again. John still had to get a score on the board and he almost lost his second snatch backward, but he took a step back to save it and stood up to control. Bam. Had a good chase on the third, but couldn’t save it. Finally the guys had their clean & jerks left. Like Crystal before them, they’re both really efficient at these. Andrew missed his last jerk by pushing it away, even though the lockout was fast. Johnrey was challenged in the receiving position of the jerks. He missed his last clean as trajectory was off.
All in all, what a great time! CrossFit Loft did a great job with hosting their first weightlifting meet. Some hiccups along the way, but the competition finished in a nice amount of time. We ate at Ma’ono after! Big shout out to Paul S for coming out to watch.
So next time you see them tell them how proud you are!
THIS WEEK: Get ready for another quadruple, the start of a TUESDAY back squat cycle (linear), overhead squat/snatch balance/hang (squat) snatch and technique development, BARBARA, JACK, walking lunges, and the brand new MMMOKAYBRO complex.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)
Post all five scores to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
HANG SNATCH
75/3 (3). 2:00 rests.
2 HANG CLEAN + 2 JERK
75/2 (3). 2:00 rests.
PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)