http://www.foundationcrossfit.com/wp-content/uploads/2018/06/FCF-201310-2-2.jpg6671000ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2018-06-04 20:10:042018-06-06 12:51:23More rings, more back squats, more tabata!
Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.
That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.
Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!
This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.
http://www.foundationcrossfit.com/wp-content/uploads/2018/05/IMG_1697.jpg11251500ABhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAB2018-05-28 19:51:462018-05-28 21:32:31Monday was Volume, Tuesday is Load!
“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.
15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups
4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch
3:00 max bench over & unders
as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps
Congratulations on all of the dedicated time, preparation, and will power performed during the last five weeks (six, if you include the education week)! We really appreciate all of you participating and supporting one another along the way.
If you missed it, we posted a blogpost with some advice on how to approach the completion of the nutrition challenge! If you participated, you should’ve received an e-mail with a link to a survey to fill out. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue the good habits you’ve been practicing.
http://www.foundationcrossfit.com/wp-content/uploads/2017/10/22853305_1751226124949310_4426437378584688270_n.jpg640512Sheena Camagonghttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngSheena Camagong2017-11-13 20:31:452017-11-14 02:38:29The End (or The Beginning)
