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Kelsi writing up names

From the beginning of CrossFit in every iteration of an affiliate gym there was always a place where daily results were logged. CrossFit.com had/still has the comment section. Some gyms had chalk boards, some used paper journals. Most use whiteboards. Nowadays many affiliates use computer kiosks with software systems*. We stay “old school” at FCF and do our best with the 8 or so whiteboards in our space.

As Ben Bergeron has said

In an era of high-tech everything, we’re often asked why we haven’t upgraded our old-fashioned system for something sleeker. The answer is simple—there is no technology or software that can match the community-building power of the whiteboard. It’s the first place we go when we arrive each day, and the last place we visit before leaving. We learn there, laugh there, and bond there. There’s never a line to get there, and nothing to click through or navigate.

… Together, they tell the ever-changing story of us—our successes, challenges, breakthroughs, hard-won lessons, and all the emotion in between.

This is why it’s important to get your results up on our whiteboards. Not only does it keep you accountable to do the same amount of hard work everyone else is putting in, but the results dictate the future programming. As a group, if we aren’t great at testing thrusters, guess what we start working on? If we hear tons of complaining when it comes to running performance what do you think we’ll start seeing more of? All the same, when people enjoy the frequency of some back squats, I’ll keep it going weekly until I feel like we need to move on.

The programming isn’t always out to only attack weakness- we still prescribe to the roots of the CrossFit methodology: constantly varied functional movements executed at a relatively-high intensity. This means you’ll come across movements you love, movements you loathe, and movements you’ve never tried before.

At FCF we to have a more intelligent approach, making sure we’re varying it up enough to keep you stimulated.

Keep your progress going- proudly put up your results at the gym!

CrossFit WOD for Tuesday 10/15

every minute on the minute for 10:00
– 3 hang clean + 3 jerks (novice/intermediate)
– 3 hang clean thruster (intermediate/advanced)

then

3 rounds for time:
90 double unders
40 dumbbell hang clean & jerks, 50/35/20lbs

Switch hands every 5 reps for the dbjc&j. Post time to whiteboard!

READ: My Top 5 Breathing Exercises for Stress Relief – Chris Kresser
REGISTER: Carl Paoli’s MUSCLE-UP MASTER CLASS at Foundation CrossFit – Freestyle Connection
WATCH: How the Two-Hour Marathon Limit Was Broken – WIRED

CrossFit WOD for Friday, September 20th

for time:
50 double unders
25 thrusters
50 double unders
25 power snatches
50 double unders
25 hang squat cleans
50 double unders
25 overhead squats
50 double unders

50/35/20kg. Post time to whiteboard!

CrossFit WOD for Friday, September 21st

deadlift
bar/10, 50/5, 70/3, 80/3, 90/3+

for time:
200 wall ball shots, 20/14lbs to 10/9′
50 synchro burpees
200 calories
50 deadlifts, 50% of max

Post time to whiteboard!

CrossFit WOD for Sunday, September 22nd

“PULLING & STROKING”
in teams of two, establish a maximum in 18:00
– meters rowed
– 1RM snatch

Post scores to whiteboard!

READ: SVT and the Modified Valsalva Maneuver – CPR Seattle
WATCH: The Budget Training Short Buyer’s Guide 2019 – As Many Reviews As Possible

I can attest to the Russell Athletics shorts. I’ve literally been wearing them all spring/summer!

Herberto

This week in our still rings work we’ll see the introduction of transitions into half-hangs: both tucks and L-hangs.

ARTICLES

+ Lumbar Spine Issues Be Gone – DEUCE Gym

CrossFit WOD for Wednesday 5/9

establish a heavy CLEAN & JERK for the day within 15 minutes, then

5 rounds:
max kettlebell swings
3 deadlifts, starting with 60/40kg, adding 10kg per round

Post 1.) CJ max, 2.) max kbs, and 3.) heaviest deadlift to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 2/3

hang cleans 75/3 (3)
3 front squat + 2 jerks 75/2 (2)
clean pull 100/3 (3)

good morning 3×8
side bend 3×12/side
dips 3×15

Powerlifting WOD – Week 1/3, Day 2/3

BENCH 20kg/5, 55/5, 65/5, 75/5, 85/5+

good morning 5×12
toes-to-bar 5×15
tricep opener complex 5×5

Kettlebell WOD

A)
10 kb swings
10 monster walks: forward, backward, left, right
10 hip extensions
10 single leg extensions, left
10 single leg extensions, right
5 windmills, left
5 windmills, right
repeat for 4x

B)
snatch test, 5 minutes

C)
abs/mobility

You made it! HOORAY!!

via GIPHY

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.

Great job everybody! See you at the gym!


ARTICLES

+ I Didn’t Want to Try Because I Didn’t Want to Fail – Morning Chalk Up

CrossFit WOD for Tuesday 11/14

back squat 5×5, then

(Rx) EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 push-ups

(PERFORMANCE) EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 12 hspu

Post squat weight to whiteboard!

Lauren B & Nathan M

May these two goat belly together forever- congratulations on the engagement!

ARTICLES

+ Fittest On Earth? – PeteJourgensen

CrossFit WOD for Tuesday 9/5

front squat 5×3

AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb

Rest 5:00, then repeat.

Post scores to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry

CompEx WOD

21-15-9 rft:
power snatch, 35/25kg
C2/AB calories

“HEAVY FRAN”

15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#

30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU

Rest 5:00 between workouts.

Foundations 7

“KAREN”

150 wall ball shots for time

Practice this yesterday! And today! And tomorrow!

Breathing exercises are becoming more popular in the training world, even though it’s something we all already do. The Valsalva Maneuver, Pranayama, and others have been around forever. Wim Hof has popularized a scientifically-backed method that feels crazy when you practice it enough.

For those who’ve chatted with me in the past couple of months know I’ve been mentioning Wim Hof over and over, but this video does a great job of summarizing what it is, how to do it, and what the expected outcome is. The Iceman also has an app out there if you are interested.

ARTICLES

+ Why I’m Quitting Tillamook Cheese – Good Stuff NW

CrossFit WOD for Tuesday 3/20

push press 5x5x80%

21-15-9 for time:
cleans, 61/43kg
burpees-over-bar

Post time to whiteboard!

HellaFit WOD

Come find out!


Kettlebell class

“Theory without practice is as limited as practice without theory.”

ANNOUNCEMENTS

– Community CrossFit Class this Saturday the 14th at 12PM, every person on Earth welcome! Tell your friends, fam, and coworkers interested in our upcoming Foundations program… or anyone else who just wants to sweat it out!
– Next Saturday, January 21st is our Annual Not-Holiday Party at Optimism Brewery (6-8pm reservation)

ARTICLES

+ Paleoethics Signs Three-Year Sponsorship Agreement with CrossFit Games – The Barbell Spin

CrossFit WOD for Volume Wednesday 1/11

for time:
1k row
50 thruster, 20/15kg
30 sit-ups

then again at 2/3 and 1/3 of that volume. Rest 3 minutes between each. Post times to whiteboard.

Olympic Weightlifting WOD – Week 3, Day 2

front squat, slow clean high pull + clean + jerk, push press

Kettlebell WOD

Ground force

Clean Skill Work

Armor Building (2 cleans, 1 press, 3 squats) you go, I go, for 20 minutes

5 minute warm down (not ground force)