Paul with 85kg

This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!

Also: LAST CHANCE to get registered for either Foundation Barbell cycle (Olympic Weightlifting or Powerlifting). Link dies tonight at 11:59pm! Registered athletes as of 1pm Sunday 5/6 here.

ARTICLES

+ This Is Supposed to Be Hard – Breaking Muscle

CrossFit WOD for Monday 5/7

press 1RM
push press 3RM
jerk 5RM

Take up to five top sets to establish a max. Post maxes to whiteboard!

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

hang snatch 75/3 (3)
snatch pull 100/3 (3)
back squat 75/5 (5)
box jump + depth drops, GHDSU, barbell bicep curls

Powerlifting WOD

back squats 85/5+
dips, chinups, bicep opener complex

Kettlebell WOD

deficit deadlifts

Partner KB work
100 deadlifts, plank hold
100 swings, hollow hold
100 renegade rows, hang hold
100 goblet squats, rack hold

One partner working at a time while the other partner holds a movement. Switch as often as needed!

There are two great options for your overhead squat grip-width:

  1. Use the same grip you use for the snatch
  2. Use a grip slightly-closer than (1.). Although it requires more mobility, it’s definitely more stable.
  3. (Bonus) Front squat if the overhead position isn’t stable. You’ll still have to keep a vertical torso to be successful for the volume of reps required today.

Elise and Michi

ARTICLES

+ “Own” the Weight: Moving Beyond PR-Dominated Thought – Beyond the Whiteboard

CrossFit WOD for STAR WARS DAY Friday, May the Fourth (Be With You)

NANCY

5 rounds for time:
400m run
15 overhead squats, 43/29kg

Performance: 52/38kg
Fitness: front squats, 35/25kg

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

squat (of choice) max, rack jerk max

Come to the Foundation Barbell Town Hall Meeting this Saturday 5/6 at 10am.

Gymnastics Strength WOD

still rings, hamstring development

Kettlebell WOD

deadlifts

Simple & Sinister

Fixation refers to a loaded position in which an athlete needs to hold an object: this could be a barbell in the snatch (bottom of the overhead squat, standing full-extension), or like today with the kettlebells.

Owen at VERSUS XI

ARTICLES

+ 2018 Foundation Barbell Cycles – Foundation CrossFit
+ Registration for the May 2018 Foundation Barbell Cycle

CrossFit WOD for Wednesday 5/3

In pairs, work up to a heavy deadlift, then

In pairs with each person working with a kettlebell, for time:
200 kettlebell deadlifts / hold in hang
150 kettlebell cleans / hold in rack
100 kettlebell push presses / hold the top

Post time to whiteboard!

HIIT WOD

On a running 30min clock
10 Dbl KB Deadlifts
-Rest 30s-
10 Dbl KB Front Rack Lunge
-Rest 30s-
10 Dbl KB Box Step Ups
-Rest 30s-
10 Dbl KB Front Rack Squats
-Rest 30s-
10 Dbl KB Push Press
-Rest 30s-
10 Dbl KB Bent Row
-Rest 30s-

 

Mrs. OKAY BRO at the last In-House Foundation Barbell Weightlifting Meet

Sign up for the next Olympic Weightlifting or Powerlifting program here!

ARTICLES

+ Older, Fitter: Lowering Stress and Managing the Stuff Within Your Control – Beyond the Whiteboard

CrossFit WOD for Wednesday 5/2

“OKAYBRO”

Perform 10 rounds of the following complex for max load:
– power clean
– jerk dip squat
– jerk
– back squat
– BtN jerk

Post heaviest load to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

hang clean triples, deadlift max

Kettlebell WOD

odd object Turkish Get Ups, then

Simple & Sinister, then

1000m row before max unbroken kettlebell swings

Yesterday we had four WODclub celebrations: Rachel (50), Chris (300), Rachael (500), Ann-Marie (1000)

ARTICLES

+ Father Saves Baby Son’s Life with CPR – BBC News

CrossFit WOD for Tuesday 5/1

“OTIS”

AMRAP in 15 minutes:
1-2-3-4-5-6-7-etc of
back squat, 1.5BW/BW
strict press, .75/.5BW
deadlift, 1.5BW/BW

Post rounds completed to comments.

HIIT WOD – 12pm

1-to-1o nose breathing burpee ladder

5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– med ball wood chop
– bear hug kneel-to-stand
– side-to-side rotating plank
– lateral mountain climber

BRING SALLY UP

10-to-1 for time:
lateral hurdle
squat thrust

ABmaggedon

HIIT WOD – 5:30pm

A)
1:00 on/:15 off
agility ladder
battle ropes
toes through rings
banded hip extensions
repeat for 3 rounds

B)
:40 on/:20 off for 10:00
knee tuck and hollow
bench up and over
alternating front scales
*hold active squat position for last round

C)
max Chinese plank hold

 

Jeff P, circa 2013

Workout lookahead: OTIS, the OKAYBRO complex, a Team WOD, NANCY, touch-and-go clean & jerks, hspu/double unders, bench press, and tabata midline work.

ARTICLES

+ Rings (Gymnastics) – Wikipedia

CrossFit WOD for Monday 4/30

“CANDY”

5 rounds for time:
20 pullups
40 pushups
60 squats

Olympic Weightlifting WOD – Buffer Week 1/2, Day 1/3

establish and practice positions and transitions for better HANG versions of the lifts

accessories: shrugs, scap work, knee jump + broad jump

Kettlebell WOD

Week 9: Retest 1RM sumo deadlift, then

Kettlebell “JACK”
AMRAP in 20 minutes:
10 push presses
10 kettlebell swings
10 box jumps

Or halvsies. Either way!

ARTICLES

+ My Sister’s Green Chicken – Nom Nom Paleo

CrossFit WOD for Friday 4/27

1/2 CGO 18.3 – Rx

2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups

1/2 CGO 18.3 – Scaled

2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups

Post time or score to whiteboard!

Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3

Coaches Choice!

Kettlebell WOD

banded deadlift 10×2@55%

EMOM for 10 minutes: 15 kettlebell swings

YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills

Gymnastics Strength WOD

intro to still rings

WEEKEND WORKOUTS

CrossFit WOD for Saturday 4/28

DOUBLE HELEN

3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups

CrossFit WOD for Sunday 4/29

30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar

Mark vs Nate!

ARTICLES

+ The Corruption of Evidence-Based Medicine– Killing for Profit – Dr. Jason Fung for Medium

CrossFit WOD for Thursday 4/26

Establish a sumo deadlift 5RM in 20 minutes, then split squat 5×5/side. Finish out with ABmaggedon.

Post 5RM to whiteboard!

HIIT WOD

TEMPO / TIME TRAIL

10-9-8-7-6-5-4-3-2-1
row Cal

burpee
situp
air squat
kb Russian swing

every 2 mins rest 30s

Colin’s Super Secret Rope Climb Guard Method

ARTICLES

+ Sam Briggs Withdraws From Regionals, Finishes AGOQ – Morning Chalkup

CrossFit WOD for Wednesday 4/25

Online Age Qualifier 18.1

for time:
4 thrusters, 61/43kg
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

15 minute time cap.

NOTES: Figure out the most efficient way to do a rope pull because that’s all rope climbing is- can you easily move up and down the rope so that you can get through this skill work? Protect your shoes and shins as needed and scale your skills.

Post time/score (total completed reps) to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

Coach’s Choice

Kettlebell WOD

500m row
Complex A
500m row
Complex A
500m row
Complex B
500m row
Complex B

Complex A, single arm/per side
5 swings
5 snatches
5 windmills

Complex B, double bells
10 deadlifts
10 side bends
5 cleans
6 alternating press
6 squats

Adrian, Bri, and Andrew

This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!

ARTICLES

+ Final Results – National University – USAW

CrossFit WOD for Monday 4/23

as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees

Post total reps to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 1/3

Coaches Choice!

Kettlebell WOD

Week 8: sumo deadlift 10×1 @ 85-95% of 1RM

YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges