Lauren and Nathan doing “goat belly” holds with some heavy kettles

CrossFit WOD for Saturday 8/25

with a partner AMRAP in 28 minutes:
28 wall ball
28 situps
28 cleans, 61/43kg
28 pullups
28 pushups
28 snatches, 61/43kg

Post score to whiteboard!

Foundations 3 WOD

TAG TEAM WOD
YGIG AMRAP in 14 minutes:
14-calorie row
7 push press
7 knees-to-elbows

Post score to whiteboard!

CrossFit WOD for Sunday 8/26

5 rounds for time:
400m run
24 situps
12 dumbbell overhead squats/side

Post time to whiteboard!

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.

In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.

In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.

Try it out!

ARTICLES

+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded

CrossFit WOD for Friday 8/24

CGO 17.1

for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″

Compare to. Post time to whiteboard!

Olympic Weightlifting WOD

1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3

Powerlifting WOD

strict press max
deadlift max

Russ and Jon hitting some squats at their 8am class

Air squats, while not so difficult to the seasoned-CrossFitter, are a required skill to live life physically independent. While not as much of a challenge in low-rep situations, adding speed and volume can still illicit some stamina work to improve top-end leg strength.

ANNOUNCEMENTS

FOUNDATION BARBELL CLUB UPDATE:

Beginning next Monday 8/27 we will be changing our strength class options: we’ll offer both Powerlifting and Olympic Weightlifting in our ‘Barbell’ classes on Mondays, Wednesdays, and Fridays at 6am, 11am, 5:30pm, and 6:30pm.

Attendance and participation in these classes no longer require registration (although the program is developed on the feedback of those who do fill out registration), and can be attended by any athlete cleared for our CrossFit classes.

Athletes can attend either program once, twice, or three times a week if they’d like. Talk to a coach to develop a weekly plan and see if these classes are right for you!

Manny

ARTICLES

+ How to Break the Maternal Wall, Brick by Brick – Forbes

CrossFit WOD for Thursday 8/23

Ten 1-minute rounds:
25 squats
max reps clean & jerks, 61/43kg

Rest 2-3 minutes between rounds.

Post score (total CJ reps) to whiteboard!

HIIT WOD

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Box Jump Overs

Rest 1 min then

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Burpees

Rest 1 min then

1 min intervals, 10 sets
10 sec Air Bike Sprint
– then –
Max Ball Slams

Foundations 2 WOD

tabata intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– sumo deadlift high-pulls
– burpee

Button Sequence for today’s WOD: B-D-D-A-B-B-D-C-A-A-A-A-A-B-B-B-B-E

ARTICLES

+ USA Weightlifting AO3 May Set Guinness World Record – Barbend

CrossFit WOD for Tuesday 8/21

100 dips for time, then

ROW twenty :20 all-out bursts with :40 of light rowing in between.

Performance athletes: you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.

Post best average to whiteboard!

Foundations 1 WOD

15-12-9 reps for time:
squat
pushup
pullup

* Start and finish the workout with a 200m run.

Post time to whiteboard!

Jordan

Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:

jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.

ARTICLES

+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle

CrossFit WOD for Monday 8/20

COMPLEX FRAN

for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg

Post time to whiteboard! Compare here.

Olympic Weightlifting WOD – Week 4/4, Day 1/3

1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only

Powerlifting WOD – Week 4/4, Day 1/3

back squat max
sumo deadlift max

Kettlebell WOD

##Warmup
– Joint prep
– Sandbag drags

##Strengh
– 5:00 min double bell rack hold

##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.

**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges

##Accessory work
– Odd object TGU!!!

Team Hurts So Good from FCFio2018

CROSSFIT

Here’s a lookahead at this week:

Complex FRAN was the Age-Divison final workout at the 2018 CrossFit Games. We’ll do 100 dips for time followed by some sprint intervals on the rower. On Wednesday we do a weightlifting workout to get a taste of a Barbell class (for those who’ve never taken one). A new take on a recent workout we did on a Saturday. A retest of the first Open workout from 2017. A triplet team workout on Saturday. Then we’ll close it out with a cardio/midline/stability workout.

We’ll be back to our normally-scheduled daily posts as well.

OLYMPIC WEIGHTLIFTING & POWERLIFTING

It’s test week! Make sure all your ducks are in a row: rest/recovery, nutrition, mental & emotional health, and of course, your goals!

Olympic Weightlifting

– 1x week: snatch max, clean & jerk max
– 2x week: snatch max on Day 1, clean & jerk max on Day 2
– 3x week, snatch and clean & jerk max on Day 1, snatch max on Day 2, clean & jerk max on Day 3

Powerlifting

– Monday: back squat max, sumo deadlift max
– Wednesday: power clean max, bench press max
– Friday: press max, deadlift max

 

Going to try something different with the blog this week. I’m hoping our athletes are better than cherry-picking their workouts.

It’s Retest week so here’s to improvement and many of you writing on the PR Board!

 

CROSSFIT WORKOUTS

Monday 8/13

push press 3-3-2-2-1-1-1, then

3 rounds for time:
50 medicine ball cleans, 20/14lbs
800m run

Post loads and times to whiteboard.

Tuesday 8/14

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does box jump overs and 30/20lbs wall ball.

Post time to whiteboard!

Wednesday 8/15

weighted pullup 5×2, then

15-25-35 rounds for time:
power snatch, 35/25kg
4x double unders

Post pullup loads and times to whiteboard!

Thursday 8/16

2k row, then

for time:
40 kettlebell snatches
40 kettlebell cleans
40 handstand pushups

Post times to whiteboard!

Friday 8/17

HELEN

3 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups

Performance does 5 rounds for time.

Post time to whiteboard!

Saturday 8/18

establish a back squat 1RM in 15 minutes, then

in partners of two, AMRAP in 12 minutes:
front squats, 52/38kg
muscle-ups

Post load and scores to whiteboard!

Sunday 8/19

[Rx]
for time:
2k row
100 toes-to-bar
100 muscle cleans, 20/15kg

[PERFORMANCE]
for time:
50 hang muscle cleans, 40/25kg
100 knees-to-elbows
2k row

Post times to whiteboard.

OLYMPIC WEIGHTLIFTING WORKOUTS

(download PDF of Week 3)

POWERLIFTING WORKOUTS

(download PDF of Week 3)

HIIT WORKOUTS

:30 on, :20 off for 12 intervals

:45 on, :15 off for 6 intervals

:50 on, :10 off for 10:00

each midline set for 5:00 or less with reps counted aloud

stretch!

KETTLEBELL WORKOUTS

Monday 8/13

##Warm Up
**3rds, 10 reps each**
– KB Halo’s
– Goblet cossack squats
– Single leg deadlifts, left & right
– Bent over rows
– Side bends

##Strength
– 5 min DBKB rack hold

##Workouts
**Crazy Ivan**
For time:
– 25 Burpees
– 25 Goblet lunges
– 10 KB S2OH
– 50 Russian Swings 24/16
– 20 Burpees
– 20 Goblet lunges
– 8 KB S2OH
– 40 Russian Swings 24/16
– 15 Burpees
– 15 Goblet lunges
– 6 KB S2OH
– 30 Russian Swings 24/16
– 10 Burpees
– 10 Goblet lunges
– 4 KB S2OH
– 20 Russian Swings 24/16
– 5 Burpees
– 5 Goblet lunges
– 2 KB S2OH
– 10 Russian Swings 24/16

##Ab’s

Wednesday 8/15

##Warmup
**10 minutes**
– 10 good mornings
– 10 single arm (press 5 per side)
– 10 air squats
– Down and back sand bag drags

##Workouts
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

**For 25 minutes**
– 24/16
– 5 Dead Stop KB Snatches R
– 5 Dead Stop KB Snatches L
– 7 Burpees

Play outside while you have a chance to soak up the sun!

ARTICLES

+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up

CrossFit WOD for Friday 8/10

“CHELSEA” (Fitness)

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

or

“MEREDITH” (Performance)

every minute on the minute for 30 minutes:
5 HSPU
10 pistols, alternating
15 pullups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 2/4, Day 3/3

muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk

Powerlifting WOD – Week 2/4, Day 3/3

strict press
deadlift

Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift

midline

CrossFit WOD for Saturday 8/11

You Go, I Go

10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg

Take at least 2:00 to rest between attempts.

Post score (total C&J) to whiteboard!

CrossFit WOD for Sunday 8/12

for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up

Post time to whiteboard!

Ander, contemplating whether to show up on Saturday morning

This SATURDAY morning at 8:30am

1/2 Marathon Row by yourself

– OR –

Team Marathon Row (between two rowers and as many teammates as you like)

Just show up. I’m putting you and those rowers outside in (hopefully) the sun, so bring your buddies, hydration, and some sun protection.

ARTICLES

+ The Viral Video Star Behind the Fitness Fad That May Replace CrossFit – The Atlantic

CrossFit WOD for Thursday 8/9

as many reps as possible in 12 minutes:
30 double unders
10 burpees
3 muscle-ups

Post score to whiteboard!

HIIT WOD

12 intervals
– bear crawl
– jumping lunges
– burpee broad jumps

* all movements for max distance

– plank
– forearm plank
– one-arm plank, L
– one-arm plank, R
– forearm plank
– plank

:50 on, :10 off for 10:00
10 tuck jumps
8 slam ball
6 inchworm + pushup
4 no-arm burpees

– ABS, GLUTES, BACK, GLUTES, ABS

stretch!

Endurance WOD – On your own, out somewhere in the world!

two rounds:
25:00 run, 1:00 walk

Have a start point noting where the 1st run ends. Walk around to rest, then attempt to get back where you started on the 2nd round. Measure the distance covered between both runs.

Gabrielle, Jessie, and Melissa board bench pressing

Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!

ARTICLES

+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)

CrossFit WOD for Wednesday 8/8

1-1/4 front squats 5×6, then

21-15-9 reps for time:
push press
power clean

Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg

Compare to 13JUN2018. Post time to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull + snatch variation

snatch pulls
back squats

accessories

Powerlifting WOD

power cleans
bench press

dumbbell bench press
Tate press
JM press

bicep openers

Kettlebell WOD