Raise your hands if you’re legs feel those Rocket Launchers!
SESSION for Cinco de Mayo Tuesday 5/5/2020
WARMUP
a. Joint Prep, with particular attention to hinge and hip movements
b. Movement patterns – Make sure inch worms, drinking birds, hopping, and squatting are emphasized.
3 rounds, increasing in intensity and speed every round
5 air squats
5 pushups
5 situps
5 dive-bomber pushups
5 hip thrusts
For the month of May you’ll need some sort of medium-heavy load like a bumper plate, a pair of dumbbells or kettlebells (or jugs) and a jump-stretch band.
3 mins Straddle Stretch
2 mins Right side Straddle Stretch
2 mins Left side Straddle Stretch
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12 glute bridge single-arm floor press, rest 30s between arms, 30s between sets
3 x 8-12 single-arm Z-Press, rest 30s between arms, 30s between sets
3 x 45s banded plank, resting 45s between sets
HSPU Strength Ladder: E2MOM x2 of 1-2-3-2-1 reps
Workout Prep Videos: This past weekend we released a couple of Workout Prep videos for those who want/have to do the workout on their own time and cannot attend any of our Zoom classes. In these videos we cover the workout format, a warm up, and skill session. The workout is then to be done on your own. These will be on a one-day delay and you’ll have to opt-in for the link as they will be unlisted on our YouTube in the future.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-05-02 18:59:592020-05-02 21:21:16Keep the Pace!
It’s Champagne Friday! Join us at 6:30pm on Zoom- address in ZenPlanner.
SESSION for Champagne Friday 5/1/2020
WARMUP
– Cossack squats, static squat stretch, ankle mobility
– 3-5 sets of 5-8 push-ups with a 5-second tempo down then quickly locking out
– 3 sets of a 1:00 gymnastics-style plank
AMRAP in 5 minutes:
– 10 push-ups
– 15 sit ups
– 20 air squats
– The workout essentially repeats itself after the break, but with a shorter time domain and simpler movements. This should allow you to continue moving through each exercise even if fatigued from the first 10 minute AMRAP.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-30 18:41:172020-04-30 23:40:29Again, But Nicer
– Jump rope for 5:00, going through different variations (or jumping jacks/penguin jumps/squats depending on your equipment and neighbor situation.
– Kettlebell RDLs
– Cover set up and points of performance for KB swing. Make sure you are starting the swing with a flat back and picking the KB up in front of you.
Rx WORKOUT
AMRAP in 20 minutes:
10 reverse crunches
20 American KB swings, 24/16/12kg
30 double unders
NO EQUIPMENT OPTION
AMRAP in 20 minutes:
10 reverse crunches
10 Romanian deadlifts + 10 push presses (using a heavy backpack)
30 jumping jacks
This is a workout where athletes *should* be able to put it in cruise control and just go, doing all the sets unbroken. That said scale appropriately so that not taking a lot of breaks during this workout. An athlete who scales correctly should be able to do 8+ rounds.
Share rounds and reps to comments!
2nd Serving – Need More Work? (Strength-Bias)
every 2:00 on the minute x3 do 8-12 front-loaded good morning and 8-12 bent over row
every 2:00 on the minute x3 do 12-15 overhead situps & 8-12 z-press
every 3:00 on the minute x3 do 50 banded bicep curls
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
The blog has been acting funny recently so you’re all just going to get text!
Join us at 8am on Instagram Live and Facebook Live- we will have a quick workout and stretch session with Andrew
And remember that Dave’s Midday Ab Challenge will be daily at 2:05pm PST for the next 13 days!
SESSION for Tuesday 4/28/2020
WARMUP
Shoulder prep. In addition to stretching, have them do some strict presses and push presses with their weight to prime the movements.
Do 10 good mornings and 5 double pushup burpees at a steady pace for 5:00
Get their heart rate up for 5:00 before the workout! Dealer’s choice on which movements you use.
WORKOUT (Rx OPTION)
for time:
40 speed skaters
10 single DB devils press, (5 right side then 5 left side)
40 speed skaters
20 alternating DB hang clean and jerks
40 speed skaters
30 alternating DB snatches
for time:
40 speed skaters
10 (burpee + American backpack swings)
40 speed skaters
20 backpack hang clean and jerks
40 speed skaters
30 backpack thrusters
15:00 time cap. Speed skaters to keep the heart rate up. DB sets are small enough that you can go unbroken.
Post time to comments!
2nd Serving: Need More Work? (Endurance-Bias)
Walk two to three minutes to pre-warm your body.
Run two miles in the yellow zone (easy effort).
Run one mile in the orange zone (just outside your comfort zone).
Finish the final mile in the red zone (hard, but controlled).
Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, your “red line”).
Follow with walking two minutes to catch your breath and recover (take more time if needed).
Cool down by running five minutes at an easy effort and walking three minutes.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-27 20:35:152020-04-27 20:38:14Two Things Tuesday
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-04-25 20:11:502020-04-26 02:16:54Sunny Sunday Run
This morning we have HIIT on IG LIVE with Mots of Muscle!
Sunday morning at 10am we have Yoga with Ivan on Zoom
Sunday afternoon at 1pm we have Cooking with Dave Live on Instagram!
SESSION for Saturday 4/25/2020
BLACKJACK
for time:
20 deadlifts, 1 bent over row
19 DL, 2 BOR
18 DL, 3 BOR
…
3 DL, 18 BOR
2 DL, 19 BOR
1 DL, 20 BOR
Every round makes a total of 21 reps. The weight should be light. Rx would be 43/29/20kg.
2nd Serving- Need More Work? (Endurance-Bias)
The interval workouts build speed, but this workout will improve your stamina to run faster more efficiently. The key is to run at the right effort (your “red line”) so you can raise your threshold—the point at which your body shifts to using more glycogen for energy.
Run this workout once per week and at least two days away from the interval run. If you are new to running speed workouts, alternate this workout with the interval workout every other week so you are running one hard workout per week. Take note of your pace as you progress, as you will cover the mile more quickly as you improve.
Walk two to three minutes to pre-warm your body.
Run 10 minutes at an easy effort to warm up.
Repeat three times:
Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, A.K.A. your red line).
Follow with walking two minutes to catch your breath and recover (take more time if needed.)
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 reps
Today at 4:30pm the video above premieres on YouTube. Tonight at 6:30pm will be Champagne Friday on Zoom with Ron. Tomorrow (Saturday morning) at 10am Team Mots of Muscle will be leading a HIIT class on Instagram Live. Sunday at 10am Ivan will be leading a Vinyasa Yoga class on Instagram Live. Then later that day at 1pm will be Dave’s Cooking class on Instagram Live.
I’m sure you can figure out your shopping list from the recipe below.
From Dave: This recipe is really delicious and can be used as a base for other types of muffins/breads. I’ll demo the proper mixing technique and bake a straight up banana bread and I’ll explain the different types of fillings to add to the mix.
This was the last qualifying workout for the Last Freak Standing online competition. The top athletes got into the low 300s (mid round of 20). This one is easily doable at home and if done correctly, will really get the heart rate up!
WARMUP
– Squat mobility for 5:00-8:00
– 3x :15/side of Elevated Samson Stretch
– Run through 3 rounds 10 reps for each of the movements in today’s workout. Medium pace the first round, moderate pace the second round, and sprint pace the third round. Evaluate how you feel and game plan your attack.
Getting your heart rate up before a short workout like this is important so the body isn’t shocked when it hits the ground running at the start of the workout.
Let your heart rate come down before starting the workout clock.
WORKOUT
AMRAP in 8 minutes:
2-4-6-8-10-etc…
air squats
alternating Reverse Lunges
burpees
Share your score to the comments!
2nd Serving- Need More Work? (Endurance-Bias)
– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Repeat the following three times:
a. Run one minute at a hard but controlled effort in the red zone followed by one minute easy walk or jog.
b. Run two minutes in the red zone followed by one minute walking and one minute jogging easy to catch your breath and recover.
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
