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Why Not? January’s Programming Preview

I loved the feedback from sharing the overview of December’s programming that I thought “HEY! With the 2018 CrossFit Games Open coming up at the end of February, why not share a preview of what’s happening through January?!”

So here it is:Now knowing what’s coming you can plan your weeks better, especially if you double classes up (ex: Olympic Weightlifting + CrossFit, Powerlifting + CrossFit, CrossFit + Kettlebell, CrossFit + HIIT, CompEx + CrossFit, etc).

With this transparency our goal is help you increase your fitness and performance with a deeper knowledge of what works and doesn’t work for you individually.

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Registration for 2018 Barbell Cycles

Hey Y’all!

Register for the upcoming Foundation Barbell programs here:

OLYMPIC WEIGHTLIFTING

Improve your proficiency, power, and grace in the olympic lifts (snatch, clean & jerk). Prepare for competition or just see what you’re able to accomplish.

POWERLIFTING

Increase your overall strength and improve weakness in your back squat, bench press, and deadlift. For carryover into CrossFit and all other physical activities.

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January 2018 Olympic Weightlifting Cycle Registration

Cycle begins Monday 1/8 and continues for 7 weeks.

This first cycle of the year is going to be used to get everyone re-acquainted with Olympic Weightlifting fundamentals. The focus each week will be building body awareness with the bar, properly producing power with the legs, and developing stability under heavy weight and increased completion of lifts.

By working on these specifics, you can expect yourself to feel more comfortable with you lifts and start to FEEL what went wrong with a missed lift and KNOW how to make an adjustment before the end of the lift.

If you are planning to take part in this cycle or ANY of our barbell cycles, we ask that you commit and invest your time in sticking with it from beginning to end.

You must be registered through the following form to participate in the cycle. Registration ends Friday 1/12.

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January 2018 Powerlifting Cycle Registration

Cycle begins Monday 1/8 and continues for 7 weeks.

With the CrossFit Games Open coming at the end of February this gives us the perfect opportunity to build and maintain a better squat/press/pull strength-base as we know a higher volume of the following are coming:

SQUATS: thrusters, air squats, box jumps, lunges (weighted, unweighted), front squats, full snatches/cleans, etc.

PRESSES: thrusters, “shoulder-to-overhead” (press, push press, jerks), thrusters, handstand pushups, etc.

PULLS: deadlifts, cleans, hang cleans, pullups, toes-to-bar, dumbbell snatches, etc.

We also plan to build confidence with your midline stability and grip strength. We hope to increase your intelligence with what’s reasonable with your training so you have time to recover.

Those who plan to do well in the Open should be supplementing with CrossFit workouts at least 3x/week.

If you are planning to take part in this cycle or ANY of our barbell cycles, we ask that you commit and invest your time in sticking with it from beginning to end.

You must be registered through the following form to participate in the cycle. Registration ends Friday 1/12.

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Kettlebell Class Sample (One More Time)

ARTICLES

+ How Big Tech Is Going After Your Health Care – NY Times

CrossFit WOD for Friday 12/29

establish a deadlift OR clean max in 15 minutes

Kettlebell class
– Primal mobility
– Lifts and chops
– Cleans and the presses – Snatch skill focus

Strength Ladder

2(1,2,3,2,1) strength pull OR strength push

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Lift Off Again

All hanging exercises build more resilient shoulders, as well as develop core and upper body strength.

ARTICLES

+ The Year in Fitness: Exercise, Add Intensity, Live to See Another Year – NY Times

CrossFit WOD for Thursday 12/28

15 minutes to establish a 1RM snatch, then

CFLO 17.3
AMRAP in 12 minutes:
25 pullups
50cal row
100 overhead squats, 20kg 50 box jumps, 24/20”
25 pullups

Post loads and score to whiteboard!

Strength Ladder

2(1,2,3,2,1) strength exercise for pull or strength exercise for push

HIIT WOD

 

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A Complex

You’ll continue seeing a bunch of weightlifting in the next few days to

a.) test your strength levels as we finish out 2017

b.) gauge where you are prior to the start of the new Weightlifting and Powerlifting cycles starting January 8th.

ARTICLES

+ One Man’s Stand Against Junk Food as Diabetes Climbs Across India – NY Times

CrossFit WOD for Wednesday 12/27

establish a heavy single in the following complex: power snatch + hang snatch

Performance does power snatch + hang snatch + snatch balance

Rx
2×40 v-ups
3×20 hip extensions
4×10 wavings/side

Performance
3×15 stall-bar HLR
3×15 weighted hip extensions
3×10 wavings/side

Kettlebell WOD

Active mobility

Simple & Sinister

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Lift Off 16point3

ARTICLES

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CrossFit WOD for Tuesday 12/26

AMRAP in 15 minutes:
25 pull-ups
50-calorie row
100 overhead squats, 20/15kg
50 box jumps, 24/20″
25 pull-ups

Post scores to whiteboard!

Strength Ladder

4(1,2,1) strength pull or strength pull

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Christmas Day 2017

CrossFit WOD for Monday 12/25

establish a heavy hang clean double in 20 minutes

6 rounds of:
1 minute of kettlebell swings
1 minute of knees-to-elbows
1 minute of double-unders
1 minute rest

then accessories

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The 12 Days of CrossFit

Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle

From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many!

ARTICLES

+ Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard

“12 Days of CrossFit” WOD from Pao Sanchez on Vimeo.

CrossFit WOD for Friday 12/22

“12 Days of CrossFit”

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
3-second handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard!

Kettlebell WOD

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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