Tag Archive for: Ander D

Dubs, Burps, and MUs

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.

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+ 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.

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HIIT Class Sample

Ander rowing

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+ Seattle Sports Chiropractor Competes in Steve Austins Broken Skull Challenge – King 5 News

CrossFit WOD for Friday 12/15

HIIT (High-Intensity Interval Training) Class sample

SHORT INTERVAL

:40 on/:20 off for 16:00
– speed ladder (trainer’s choice: medium difficulty)
– lateral shuffle shuttle
– med ball side throw
– rower

:45 on/:15 off for 15:00
– running jump rope
– slam ball squat thrusts
– dynamax knee strikes

:20 on/:10 off for 12:00
– frog pump
– (burpee) box jump overs

Post attendance!

Gymnastics Strength WOD

leg development

– tabata step ups
– 150 GHD hip extensions
– 200 calf raises (full ROM w/ control)
– 250 weighted crunches (https://www.youtube.com/watch?v=6L5GptvvQaU)

squat series, stretching, then ABMAGGEDON

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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Lifted

Rachael, Andrew, Ander, and Bri

The badasses featured above hit many personal records and got some competition experience under their belts. Foundation Barbell club has got a great 2018 in front of us!

If you haven’t been watching USA Weightlifting has been making a splash at the IWF World Championships this weekend.

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+ Why You Should Eat More and Train Less This Christmas – Breaking Muscle

CrossFit WOD for Monday 12/4

Today is an example of what it’s like in a HIIT Class (Short Interval)

A – :20 on/:10 off x 4
– cross plank jacks
– squat jacks
– alternating side plank lateral raises, 2.5/1.5kg
– push-up jacks
– jumping lunge jacks

B – :30/:15 for 10:00
12 situp to hip up
9 medicine ball squat thrust + wall chest pass
6 shuttle runs, 20′
3 speed ladders

C – :45/:15 for 10:00
crush-grip squats
crush-grip deadlifts
drags

Notes:
– Rest 2-5 minutes between each workout.
– (B) and (C) simply “green light”/”red light” during the work/rest intervals
– Choose either 1in/3out or Icky Shuffle on the ladders
– Use kettlebells or sandbags for (C)

Kettlebell WOD

 

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Monday the 8th

April Foundations graduate Ander D

Burpees are the ultimate expression of a human’s ability to get down and get up, taking you from a standing position to a prone position (laying on your chest and stomach) to a vertical jump. Scaling is simply a degree of speed and how many points of contact you take through the transitions.

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+ Stop Deadlifting With a Mixed Grip – Dr. John Rusin

CrossFit WOD for Monday 5/8

deadlift 3x3x80%, 3x3x85%, 3x1x90%

3 rounds for time:
[run/row]
20 burpees

Rx = 400m run with 20/14# med ball. Scaled = 500m row.  Performance = 400m with 30/20# slammer on torso.

Do not use a mixed grip in today’s deadlifts. The mixed grip is a handicap that you should only ever use at competition, where completing the work is priority over everything else. In training we need to practice what’s necessary, be humble with our abilities, and work hard on what we can control. The imbalances built in the shoulders/upper back also don’t help you in the long run. With time and effort (we have PLENTY more deadlifts coming at you) we can make some great progress moving forward.

Olympic Weightlifting WOD – Week 7 out of 8: the Deload Before Max Week

snatch + push press, back squats, snatch-grip RDLs, stretching

This is the deload week before we max out again next week, so prep your body, take care of your trouble areas, and great ready.

Kettlebell WOD

– Primal movement mobility warmup
– Rack and overhead walk around the block
– We will work on skills related to cleans. Front squats and presses will be on the menu as well.

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