Posts

Jordan

Today’s workout involves multiple versions of the bodyweight pull in the classic CrossFit benchmark. If you can’t go Rx because you don’t have a muscle-up you can easily scale it down and modify your exercises. Examples:

jumping muscle-up + chest-to-bar pullup + pullup
chest-to-bar pullup + pullup + jumping pullup
pullup + jumping pullup + ring row
jumping chest-to-bar pullup + strict ring row + kipping ring row
etc.

ARTICLES

+ In 1955 My Grandfather Made a Trip to Seattle… and Captured These Great Images – r/Seattle

CrossFit WOD for Monday 8/20

COMPLEX FRAN

for time:
7 bar muscle-ups
7 chest-to-bar pullups
7 pullups
21 thrusters, 43/29kg
5 bar muscle-ups
5 chest-to-bar pullups
5 pullups
15 thrusters, 43/29kg
3 bar muscle-ups
3 chest-to-bar pullups
3 pullups
9 thrusters, 43/29kg

Post time to whiteboard! Compare here.

Olympic Weightlifting WOD – Week 4/4, Day 1/3

1x/week, 3x/week athletes: snatch, clean & jerk max
2x/week athletes: snatch max only

Powerlifting WOD – Week 4/4, Day 1/3

back squat max
sumo deadlift max

Kettlebell WOD

##Warmup
– Joint prep
– Sandbag drags

##Strengh
– 5:00 min double bell rack hold

##Workout
**10 min Snatch test**
Max snatches for time. Unlimited hand switches.

**5 rounds for time:**
– 30 KB swings
– 15 cal row
– 30 KB racked lunges

##Accessory work
– Odd object TGU!!!

Gina

ARTICLES

+ Dave Castro Announces Events at Athlete Ceremony – CrossFit Games

To show how global CrossFit has become they did a nice little athlete ceremony (and discussed some of the upcoming events)

2018 CrossFit Games | Athlete Ceremony

2018 CrossFit Games | Athlete Ceremony

Posted by The CrossFit Games on Thursday, August 2, 2018

CrossFit WOD for 8/3

3 rounds for time:
15 thrusters, 43/29kg
15 pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 3/3

front squats
clean pull + (power) clean + jerk
clean pull
rack jerk

Powerlifting WOD – Week 1/4, Day 3/3

press
deadlift

PRIDE weekend was a blast. Hope you all had fun.

After a couple of different conversations over the past week, we’ll be covering some of the different supplements you can use in addition to a solid nutrition plan (“eat meat & vegetables, seeds and nuts, some fruit, little starch, no sugar”) everyday this week for an extra bump in your health and fitness.

Today we start with one of the most-studied supplements out there: creatine. Creatine is “an acid that occurs naturally … Its main role is to facilitate recycling of ATP, the energy currency of the cell, primarily in muscle and brain tissue.” and can help you last longer in high-intensity exercise. First off, those who eat plenty of quality proteins (wild fish, grass-fed beef, pasture-raised chickens, etc) will have plenty of creatine in the system. Those who don’t may find tremendous results from usage. Think about a workout like last Friday’s FIGHT GONE BAD.. around the 3rd exercise of the 3rd round with about :20 left in the minute you probably had to stop moving because you felt like you had no energy. Your ATP stores have been depleted. Creatine can help delay that from happening, or happening too soon.

There are a number of sources say to take 5g creatine monohydrate post-workout in a drink mixed with some carbohydrates and protein- that’s what I do everyday! Check out the video below for more science.

Our agenda for the week: CrossFit Games Regionals 2018 Event 6 or FRAN, 2k row time trial, ISABEL/GRACE/ISAGRACE, a snatch EMOM, 500m row sprints, a sample Kettlebell day with Simple & Sinister, MARY/CINDY, A new Hero workout JOSIE, and LYNNE.

ARTICLES

+ CrossFit and BTWB Unite To Help Athletes & Affiliates Improve Health – PR News Wire

CrossFit WOD for Monday 6/25

CGR 18.6

for time:
4-3-2 rope climbs
16-12-8 thruster, 70/48kg

or

FRAN

21-15-9 reps for time:
thrusters, 43/29kg
pullups

Post times to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1. NEW STRENGTH CYCLES ARE HERE. We didn’t do a great job of advertising so we will allow athletes until this Friday morning at 10am (6/29) to register for the new cycle.

power snatch + hang snatch + overhead squat 65/2 (3)
Romanian deadlift 50/8 (3)
snatch-grip shrugs 80/15+ (3)

5 rounds:
10 pullups, as strict as possible
10 bumper front raises

Powerlifting WOD – Week 1, Day 1. NEW STRENGTH CYCLES ARE HERE. We didn’t do a great job of advertising so we will allow athletes until this Friday morning at 10am (6/29) to register for the new cycle.

box jump – establish a 1RM in 7 minutes
back squat 60/5 (10)

5×12 kettlebell lunges
5×10 weighted situps
5x:30 back ext holds

Kettlebell WOD

Joint prep, DROM, lap

**KettleBell LP (Double Bell): Week 1**

5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:

– 5 x Double KettleBell Cleans
– 9 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

*Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *

**100 Russian swings for time**
Use the heaviest bell as possible. Swing for as long as possible.Record time.

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

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

ATTN: All athletes who a.) Registered for the CGO and joined Team Foundation CrossFit, b.) Sent in your 2017 Online Judges Course Certificate to info@fcf, and c.) Completed all 5 workouts and submitted scores online on time will receive a $20 credit to your April membership if all conditions were met.


Jacki’s last couple of reps at CGO 17.3

Staying on the subject of the 2017 CrossFit Games Open we know that each of you found something you sucked at- not necessarily movement, but maybe preparation (nutrition, sleep) or consistent training (are you cherry-picking workouts? hitting the intended stimulus) are also big factors into your performance this year. Holding onto standards and actually practicing them (I’m talking to you taped-wall-HSPU folk) throughout the year is something you KNOW you need to do, but don’t, then throw a fit when they show up. Same with rowers. Same with double unders. Same with thrusters.

Fortunately we have a full year until it shows up again. Be a more intelligent athlete and game plan! We’ll be providing you some avenues in the coming weeks. Keep your eyes here for details.

ARTICLES

+ The CrossFit Open is Over, Now What? – The Barbell Spin

So many gold nuggets in here and I’m sure that last 3 minutes is especially important. “Did you hit the jazz cabbage?”

CrossFit WOD for Friday 3/30

FRANZILLA

for time:
21 thruster, 43/29kg
21 pullups
15 thrusters, 52/38kg
15 c2b pullups
9 thrusters, 61/43kg
9 bar muscle-ups

… or for those who haven’t done it in the past year/ever:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

Post time to whiteboard!

Olympic Weightlifting WOD

muscle snatch + no-feet snatch
muscle clean + no-feet clean
Chinese jerk drill or OHS

Lauren B and Nathan M

How many of you did the CrossFit Online Judges Course this year? Yes, we know it’s no longer required for many people unless your goal is to judge at the Regional (or higher) level.

The reason I ask that so many people take it is because it proves your training correct. It describes your CrossFit movement knowledge base and understanding the importance of standards. For many it improves their technique, or at least becomes a tool to help realize the mistakes made along with way.

>>>> Take the online Judges Course here.

ARTICLES

+ 17.2 Hint – CrossFit Reddit

CrossFit WOD for Thursday 3/2

3 rounds
12 strict HSPU/Z-press
12 barbell bent-over row
1:30 rest

“FRANzilla”

for time:
21 thrusters, 43/29kg
21 pullups
15 thrusters, 52/35kg
15 chest-to-bar pullups
9 thrusters, 61/43kg
9 bar muscle-ups

Post times to whiteboard.

HellaFit WOD

“STACKED”

:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. jump rope
2. squat
3. push-up
4. YTW
5. RDL
6. jumping lunges
7. v-up

then: 80 KBS

Anthony P

You KNOW we have some high-rep deadlifts coming in the next five weeks or so. Do you get any tightness in your back after a workout with a high-volume of hinging movements like the deadlift, kettlebell swing, olympic weightlifting, etc? Might want to check out the article and video below.

ARTICLES

+ Low Back Tightness During Deadlifts – The Movement Fix

CrossFit WOD for Wednesday 2/22

“FRAN”

21-15-9 reps for time:
thruster, 43/29kg
pullups

Compare to 1/30/2017. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squats, slow clean pull + clean + jerk, push press + jerk
accessories: batman split, single-leg hip extensions, med ball hammer rotations

 

CGO2017 – Team Foundation CrossFit so far:

ARTICLES

+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Monday 1/30

superset:
bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest

“FRAN”

21-15-9 reps for time:
thruster, 43/29kg
pullups

Olympic Weightlifting WOD – Deload Week w6d1

back squat, snatch + push press + drop snatch

Kettlebell WOD

Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes