WORKOUT for Wednesday 7/14/2021
Warmup
Coach-led movement patterns then the handstand pushup (HSPU) strength ladder: 6 rounds of 1-2-1 reps
Strength
back squat 5 sets of 5 at 70-75%
MetCon
as many reps as possible in 15:00
30 toes-to-bar
45 kettlebell swings, 20/32kg
60 (unbroken) double unders
Post score to whiteboard!
READ: Time-Efficient Inspiratory Muscle Strength Training Lowers BP and Improves Function – Journal of the American Heart Association
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CONDITIONING for Thursday 7/1/2021
HELA
As many reps as possible in 10 minutes:
30 plate hops
20 Russian twists
10 ground-to-overhead
For the hops you can simply use a line on the ground. Use a weight of any sort for the twists and g2o. Post score to comments!
WATCH: How Breathwork Can Change Your Training – Active Life HQ
Starting next Wednesday we’ll begin a weekly squat cycle!
WORKOUT for Friday 6/4/2021
Warmup
3:00 of a plank then 3:00 of lunge variations then our HSPU Strength Ladder: 4 rounds of 1-2-1
MetCon
“KRONOS”
for total overall time do 1:00 working towards 100 burpee box jump overs (12/20/28″), 1:00 rest, until complete
22:00 limit. Immediately int 50 strict presses for time (15/32/50kg)
READ: Don’t Freak Out! Why Keeping Calm and Carrying On Exercising Can Help Back Pain – The Guardian
WATCH:
IN-GYM WORKOUT for Saturday 5/15/2021
Warmup
Row until coach says otherwise, then movement patterns!
MetCon
5 rounds for max total reps:
1:00 DB squats
1:00 DB hang clean & jerks (5/5), 20/35/50lbs
1:00 box jumps, 12/20/24”
1:00 alt DB snatch
1:00 calorie row
1:00 rest
Post score to whiteboard!
WATCH:
Elbows should break outwards on the way down to keep the bar close for better barbell cycling.
CONDITIONING for Tuesday 4/6/2021
HYRULE
21-15-9 reps for time:
goblet squats
pogo burpees
3:00 rest then
15-12-9 reps for time:
goblet squats
pogo burpees
Post times to comments!
READ: 9 Healthy, Frozen Bulk Foods That Save Families Money – US Foods
WATCH:
Using your journal allows you a better understanding of your progress as well as your
IN-GYM WORKOUT for Monday 4/5/2021
EMOM x 24 minutes
a. 8/12/18 calories
b. 12 box jumps, 12/20/28”
c. 3 cleans + 1 jerk, increasing weight every round
Post heaviest CCCJ loading to your journal and the whiteboard.
READ: The Trader Joe’s Cleaning Supply Everyone Should Be Buying- Even If You Don’t Shop There – Kitchn
WATCH:
CONDITIONING for Wednesday 2/10/2021
READ: Why Was It Easier to Be Skinny in the 1980s? – The Atlantic
WATCH:
Too often do people complain about not being able to breath. Was the workout hard? Probably. Was the athlete efficient in taking in air and utilizing it for energy? Probably not. With more-focused respiration practice see how you can improve your physical, mental, and emotional states by taking the same care in breathing as you would the setup and execution of a barbell lift.
I started the book Breath: The New Science of a Lost Art last week and I’ve been using the STATE app for a couple of years now. I’m actually really surprised more people aren’t talking about it- it provides you four different breathing routines after you take some initial tests and adapts said routines to your current level. Check them out below!
IN-GYM WORKOUT for Tuesday 2/9/2021
a. Warmup
1:00 stations. Move consistently throughout.
– Burpee complex
– Slam ball
– Pogo hop
– Cossack squats
– Med ball clean
– Plank pull over
b. Strength
E2MOM x2 do 1-2-3-2-1 pullups as strict as possible then
Every 1:30 for 8 sets perform 3-5 snatch-grip push presses
* Scale down to proper push press
** Can add an overhead squat at the end of each set if you want a challenge
c. MetCon
AMRAP in 15:00
10-20-30-40-50-etc row calories
5-10-15-20-25-etc t2b
The goal here to pull strong and fast when on the rower, then manage your grip and reps for the t2b. You have to go hard and fast to see how far you can get. Post score to blog comments or your journal.
READ: Breath: the New Science of a Lost Art by James Nestor
WATCH:
Day 10 of the 12 Days of FOUNDATION: do 10 Devil’s Presses!
or do 10 Devil’s presses, 9 situps, 8 burpees, 7 high pulls, 6 v-ups, 5-second handstand, 4 hang squat cleans, 3 handstand/hand-release pushups, 2 wall walks, and a 100m run
CONDITIONING for Tuesday 12/29/2020
10:00 AMRAP
10 ground-t0-shoulder
10 double pogo hops
10 shoulder-to-overhead
Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.
Post score to comments!
READ: The Lungs: Gas Exchange – CrossFit
The top limit of our pullup standard at FCF is ‘chin higher than hands’. Note how even scaling pullups to ring rows we can accomplish this range of motion for every rep.
We have a BRING-A-FRIEND CrossFit class this Saturday at noon. RSVP!
BINGO Cards are due by the end of next Monday.
back squat 12x3x60 then 100 gymnastics-style pullups for time
Share time to whiteboard! Post workout should be side rolling for 2-3:00 per side. Follow it up with a underhand sink stretch for 2:00 for the bicep/elbow joint.
READ: Learning From the Bears – MDC Berlin
WATCH:
