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the Magical Baby Jedi loading her bar for deadlifts

Remember that each workout has a specific intention for stimulus- it’s not always JUST for speed/time or load/weight/max.

So what if you can’t do the workout “as Rx”? CrossFit is INFINITELY SCALABLE and can be adjusted for each individual and their skill level.

Being mindful of how your workout fits into the grand scheme of your fitness is just as important. You could crush it today- but will that soreness take your out for the rest of the week? What happens if you go too hard or assume you can do a movement when it’s not safe and then sustain an injury? What’s the bigger picture?

Everyday your coaches will discuss what the intended stimulus is for each workout. Pay attention and bring your best to do it right.

ARTICLES

+ See Ruth Bader Ginsberg Crush a TRX Workout – BarBend

I’ve said it before and I’ll say it again: WATCH ICARUS ON NETFLIX!

CrossFit WOD for Wednesday 8/29

5-4-3-2-1 reps for time:
power cleans, 84/68kg
burpee box jumps, 32/24″
muscle-ups

Post time to whiteboard!

Kettlebell WOD

1K row, Dynamax wheels

– 3×20 DKB Romanian deadlifts
– 3×20 Single leg deadlifts (10 a side)
– 3×20 KB cossack squats

5 rounds of 1-minute intervals:
row
DKB push press
DKB front squats
DKB swings
rest

finish out with abs

UPCOMING EVENTS

+ Tough Mudder w/ the FCF AWAY TEAM, 9/22

Steven was nice enough to get the ball rolling and create the team- now we just need more team members! We’re signed up for Saturday FULL LENGTH event- what I essentially call “20 rounds of a 800m run + an obstacle”. It’s a fun team event where you really want to be with a team for the entirety of the time you’re there. REGISTER HERE!

We’re done with November, believe it or not!

Last week of November workouts include a thruster/s2o complex, “SWING SET”, 5 & 15 (burpees, handstand walks, t2b, box jumps), push press/k2e followed by some bench pressing, then lots of lifting for the weekend: hang snatches, hang cleans, 3-rep front squats, back squat max, bench press max, deadlift max, we have the in-house weightlifting meet to find your max snatch/clean & jerk/total (sign up below), and whatever the metcon from the 2017 CrossFit Liftoff will be!

Other things to keep in mind:
– Thanksgiving is over, so less stuffing your face, more squeezing your muscles
– FCF BINGO COMES BACK THIS WEEK! Lots of prizes to give away, so win some lines!
– this weekend is our in-house weightlifting meet and you should see what it’s like to compete
– We will release the entirety of December’s programming in a tidy PDF for you to come plan your training for the month. Get a taste of all the different class types we offer! Check back sometime Wednesday/Thursday.
– December class schedule change-ups: no weightlifting classes for the entire month, but there will be some technique seminars in the second half of the month.
– New Olympic Weightlifting classes and cycles come back Monday, January 8th
– December Sunday class schedule is now 9am HIIT, 9am CrossFit, 10am Mobility, 10am CrossFit, 11am CompEx, 11am CrossFit
The 2017 CrossFit Liftoff is this weekend! Perfect if you’re planning to compete: you can do the in-house meet on Saturday for your lifts, then come to any CrossFit class on Sunday to get the metcon entered in.

ARTICLES

+ Bryan Fogel, director of ICARUS – The Sporting Life with Jeremy Schapp

watch ICARUS on Netflix.

CrossFit WOD for Monday 11/27

7 sets to establish a max weight for the following complex:
thruster + push press + push jerk + split jerk

Post max load to whiteboard!

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

There’s still room for our in-house weightlifting meet this Saturday! Sign up now!

power snatch + push press + snatch, snatch, accessories for prep

Kettlebell WOD

Primal movement

Shoulder stability

Getup skill work

Swings to finish

Not only does he snatch well, but he can identify the region and vintage with his nose alone*!

(*Not sure if that’s factual or if I just made that up. BUT I BELIEVE!)

Nothing new for Chris, though.

ARTICLES

+ Cinnamon to Hack Your Blood Sugar and Lower Inflammation – Bulletproof

CrossFit WOD for Wednesday 10/18

rack/block pull 9×3

4 rounds for time:
40 calorie row
40 weighted situp, 20/12kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 2/3

jerk complex, clean & jerks, front squats, dips, situps, side planks, pullups

Powerlifting WOD – Week 2/5, Day 2/4

Anderson squats, front lunges, kettlebell Death March, reverse hypers, frog pumps, standing barbell oblique crunches

Kettlebell WOD

Primal mobility

Clean skill work

TOTAL TENSION COMPLEX

Snatch finisher

Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:

A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.

As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!

ARTICLES

+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic

CrossFit WOD for Monday 8/14

“DT”

5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks

Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.

Post time or time cap to whiteboard!

Olympic Weightlifting WOD

snatch, back squat, snatch pull

Powerlifting WOD

back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU

Kettlebell WOD

– Primal movement
– Mobility work
– Getup skills
– Swing skills