The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!
http://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-72.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-04-12 20:34:452017-04-13 10:03:47ANNIE. But Not.
Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on
How’s your compression?
Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.
We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!
Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.
NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.
Post time to whiteboard.
Olympic Weightlifting WOD
if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats
if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press
weighted plank, chinese lat raise, plyo box jump, ramp sprints
Oh man. Another incredible Open season has past and we have some new champions to crown.
Team FCF
Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:
Blue Barracudas (Team Blue) finished out with a total of 614 points.
FLEX APPEAL (Team Green) finished out with a total of 706 points.
and Thundercats (Team Red) finished out with a total of 670 points.
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Your winner for the #FCFio2017 is TEAM FLEX APPEAL!
Congratulations on all the (paleo) brownie points and bragging rites you just won.
FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.
Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.
We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.
http://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-3.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-04-05 19:48:372017-04-05 22:12:38The Winner of the #FCFio2017 is…
http://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-192.jpg15001000Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-04-04 19:55:032017-04-05 00:08:04Have You Filled Out the Survey?