BtN (Behind-the-Neck) Wednesday

Michi S hit 750 workouts recently!

During the month of June we’re running a new Foundations On-Ramp Course on Tuesdays, Thursdays, and Saturdays. To make sure we have enough room for all classes and athletes, we’ve decided to move our GYMNASTICS STRENGTH class to Tuesdays at 8am and Fridays at 7am, starting next week (6/13, 6/16).

This allows us to keep all CrossFit classes on schedule.

ARTICLES

+ Wonder Woman Amazon Warrior and CrossFit Athlete Brooke Ence Wants to Prove that ‘Strong is Beautiful’ – People

CrossFit WOD for Wednesday 6/7

EMOM 5min: 10 strict or weighted pullups

21-15-9-15-21 reps for time:
power snatch
behind-the-neck push press

Rx = 29/20kg. Fitness = 20/15kg. Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/5, Day 2

2-position clean, rack jerk, pause front squat

Kettlebell WOD

– Primal Mobility
– Rack Walk
– Work on clean skills. Will be doing Armor Builder variations at your own pace.
– Swings and Goblet Lunges to end class

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ToeS-to-Bar Tuesday

Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.

CrossFit WOD for Tuesday 6/6

EMOM for 8 minutes: 3 touch & go power snatches, ascending weight

2 rounds for time:
50 wall balls
50 toes-to-bar

Post time to whiteboard!

Gymnastics Strength WOD

ankle prep and pistols, muscle-up positional strength development

Endurance WOD

Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts

CompEx WOD (6am)

tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes

“ELIZABETH”

21-15-9 reps for time:
power clean, 61/43kg
ring dips

3-5 rounds:
30 UB double unders
30 UB situps

3 pausing TGU/side

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Mixed Grip Monday

Monica T deadlifts as Olga C passes judgement at last year’s 16.4 event.

Interested in a powerlifting cycle to build up specifically your back squat, bench press, strict press, deadlift, and strict pullups? We’ll be starting alongside the 6am Olympic Weightlifting classes today. Email us at barbell@foundationcrossfit.com if interested!

ARTICLES

+ Déjà Vu All Over Again – CrossFit Games

CrossFit WOD for Monday 6/5

deadlift 3x2x90%, 2x2x93%, 1x1x95%, then

for time: 60 burpees box jump overs. Performance = 24/20″, Fitness = 20/12″, Health = 2×25/20kg bumpers.

Post time to whiteboard!

Olympic Weightlifting WOD

2-position clean, rack jerk, pause front squat

Kettlebell WOD

– Primal movement mobility
– Turkish Getup practice to warmup. Focus on doing movement with light and with control.
– Snatch skill work. Focus on volume. Squats and halos to help keep heart rate up.

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BEAR Saturday

Team Work Makes the Dream Work

ARTICLES

+ GO SUPPORT ISAAC! Battle at the Boat 111 – Emerald Queen Casino

CrossFit WOD for Saturday 6/3

All of the following is “You Go, I Go” in teams of two. Rest exactly two minutes between each set.

A.
AMRAP in 3 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

B.
AMRAP in 6 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

C.
AMRAP in 9 minutes:
1 bear complex (power clean + front squat + shoulder-to-overhead + back squat + BtN shoulder-to-overhead)

Each set gets progressively heavy. Rx = 61/43kg, 70/50kg, 84/57kg. Fitness = 35/25kg, 44/34kg, 61/43kg.

Competitive Exercise WOD

CWG 17.5

for time:
500m row
:90 rest
500m row

Scoring: Total time required to complete both 500m rows. Include tenths of a second for each row. Do not include rest interval in total time. Example:. 500m #1 = 1:32.3 + 500m #2 = 1:34:0 Total time would be inputted as 3:06.30.

Notes: The athlete must stay on the rower the entire time.

CWG 17.5 (Masters 45-55+, Scaled & Teens)

AMRAP in 20 minutes:
20 row calories
20 wall ball, 20# to 10’/14# to 9′
20 burpees-onto-plate

Scoring: Total Complete Reps. (1 cal = 1 rep)

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HORTON

Our special edition 2017 FCF PRIDE shirt pre-order closes after the weekend! Make sure you don’t miss out on choosing the color/style shirt you want!

ARTICLES

+ According to Donald Trump Jr., Donald Trump Jr. Is a World-Class CrossFit Athlete – Deadspin

CrossFit WOD for Friday 6/2

“HORTON”

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean & jerks, 70/50kg
50m buddy carry

Olympic Weightlifting WOD

2-position snatch, 2-position clean, alternating push press, abs, back, obliques

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries

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Warmup & Workout

General prep/warmup is important in getting the body warm, blood-flow moving, and your mentality in the right place for what’s about to happen. Specific prep/warmup is important to make sure the skills used in the workout are practiced well enough to know you can move safely at relatively higher levels of intensity. We prefer a bunch of repetitions of empty bar movement prior to any olympic weightlifting to make sure we stay safe, the movements are sharpened, and the body is ready for killing it!

ANNOUNCEMENTS

+ Free Community CrossFit Class this Saturday at 12pm. Bring your family, friends, co-workers.
+ Next Foundations On-ramp Course begins Tuesday, June 6th.
+ 2017 FCF PRIDE shirts available for pre-sale now through Sunday, June 4th!

ARTICLES

+ Why Are So Many People Injuring Their Pecs at Regionals? – The Movement Fix

CrossFit WOD for Wednesday 5/31

EMOM for 8 minutes: 3 clean & jerks, ascending

3 rounds for time:
20 ring pushups
lap around the block

Olympic Weightlifting WOD – Week 2, Day 2

3-position clean, behind-the-neck rack jerk, pause front squat

Kettlebell WOD

– Primal mobility and warmup
– Turkish Getup work focusing on shoulder stability
– Work alternating between 1 handed and 2 handed swings. Presses and lunges for extra sweat

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Back At It

ARTICLES

+ Ursula Garza (Papandrea) Elected IWF Vice President – USA Weightlifting

CrossFit WOD for Tuesday 5/30

deadlift 5x3x80%, 4x2x83%, 3x1x87%

for time:
800m run
40 ring dips
40 situps

Post time to whiteboard!

Gymnastics Strength WOD

muscle-up and pistol development

Endurance WOD

Short interval: 20x :30 max effort distance, :30 rests between efforts

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Memorial Day MURPH

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

READ: About Lt. Michael P. Murphy

CrossFit WOD for Memorial Day Monday 5/29

“MURPH”

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have access to a 20# vest/pack/ruck, wear it!

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Sunny Sunday

ARTICLES

+ Dan Bailey Has Withdrawn from the Central Regionals! – BoxRox

CrossFit WOD for Sunday 5/28

EMOM for 5 minutes: 10 strict or weighted pullups

2 rounds for time:
30 alternating strict dumbbell press
30 dumbbell forward & backward lunge
30 dumbbell step-ups
farmer’s carry around the block
30 dumbbel split squats
30 dumbbell renegade rows

Fitness & Health = 25/15#, Rx = 50/35# dumbbells, Performance = 2×20/16kg kettlebells

Post time to whiteboard!

Competitive Exercise WOD

Workout with Dave H!

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KUTSCHBACH

From CrossFit.com on 9/20/2015:

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

ARTICLES

+ Seattle Once Again Nation’s Fastest-Growing Big City; Population Exceeds 700,000 – Seattle Times

CrossFit WOD for Friday 5/26

KUTSCHBACH

7 rounds for time of:
11 back squats, 84/57kg
10 jerks, 61/43kg

Post time to whiteboard.

Olympic Weightlifting WOD

high-hang muscle snatch, muscle snatch, hang snatch, high-hang muscle clean, muscle clean, hang clean, front squat

Gymnastics Strength WOD

Line drills, planks, compression work, wrist/finger prep, handstands, and L-sits

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Roman Deadlifts and Planks
– Single arm swing work (Snatch Progression, 2H Regression). Will be discussing the hand-to-hand switch
– Pyramid of swings, Goblet Sqauts

 

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