Tag Archive for: at home workouts

HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!

Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.

On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.

Feel free to grab a stack and drop them off to work and your favorite cafe!

CrossFit WOD for Tuesday 7/2

a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time

Post all three results to whiteboard!

CompEx, 5:50am

A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)

HIIT, 12pm & 6:30pm

Bodyweight Bonanzas

Mobility, 6:30pm

Focus on quads, hip flexors, and traps. Partner work. Middle split practice.

ARTICLES

+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET

So it’s Sunday the 14th and Foundation CrossFit is closed for The Movement Fix seminar all day. What if Sundays are a normal training day? What do you do?!

How about you try any of the following!

5k run for time. Run around Seward Park, twice for time. Run around Greenlake once, for time. Run around Volunteer park uninterrupted for 30 minutes. Go snowboarding! Go for a hike. If you’re can get to the Howe Street Stairs. Try setting a clock and going the entire time. Alternatively if you like intervals you can run up as fast as possible, then walk down, do a handful

Want something more “CrossFitty?”

How about

– 4 rounds for time: 400m run, 50 squats
– for time: 100 air squats, 100 pushups, 100 situps, 100 jumping lunges
– 150 burpees for time OR as many burpees as possible in 7 minutes OR 100 burpee broad jumps for time
– as many reps as possible in 20 minutes: 12 lunges, 9 situps, 6 pushups
– for time: 1 mile run, 50 step-ups/box jumps, 30

Basically if you get creative, you’ve got something. If you have access to a pullup bar, you have a new implement to utilize! If there’s a railing you can do a bar row (think ring row), use that!

Movements you don’t need equipment for: burpee, run/jog/walk, tuck jump, broad jump, box jump, step-up, pushup, burpee, squat, Cossack squat, pistol, plank, side plank, situp, crunch/curl-up, burpee, bird dog, lunge, jumping lunge, burpee, squat thrusts, good morning, jumping good morning, hollow rock, turtle, bear crawl, duck walk, burpee, cartwheel, cast wall walk, handstand, and more. Look at the Foundation CrossFit YouTube page for all of our movement library videos.

If you have a bag you fill up with something you can carry it. Go for distance. Or speed. Or both. Throw it in a metcon or something. Read this and see if you can figure out some good CrossFit programming!

Never tried my old HellaFit program from the Cody app? Well here it is in all it’s glory:

Class 1: https://vimeo.com/91738166
Class 2: https://vimeo.com/93752856
Class 3: https://vimeo.com/93765904
Class 4: https://vimeo.com/93921608
Class 5: https://vimeo.com/94113461

password for all is ‘hellafit’

Come up with a good workout on your own? Send it to me thru email/facebook/twitter/instagram/etc. Anyone who puts up their outside-the-gym workout on social media gets a free KILL CLIFF!