CrossFit WOD for Friday, August 9th
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Post time to whiteboard.
ARTICLES
+ Why Do the Southern Resident Orcas Only Eat Chinook Salmon? – The Stranger
Posts
Dave and Kelsey
PROGRAMMING
Monday 12/10
work up to a heavy snatch, then
“AMANDA”
9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg
Post time to whiteboard.
Tuesday 12/11
work up to a heavy set of 1 clean + 2 jerks, then
Rx
3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#
Performance
500m row
50 unbroken DU
25 unbroken wall ball, 30/20#
Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.
Wednesday 12/12
for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups
*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.
Thursday 12/13
deadlift 4×7 at 60-70% of 1RM, then
“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks
Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.
Friday 12/14
back squat 5-5-4-4-2-2-1-1-1, then
“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups
Go all out and meet the goal of going sub-5:00. Post time to whiteboard.
Saturday 12/15
find a heavy set of a 3-rep bench press in 20 minutes, then
AMRAP in 4 min:
400m run
max air squats
AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#
AMRAP in 4 min:
400m run
max burpees
The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.
Sunday 12/16
every 90 seconds for 39 minutes: 1 snatch
– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts
Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.
ARTICLES
+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes
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
CrossFit Links
