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Fixation refers to a loaded position in which an athlete needs to hold an object: this could be a barbell in the snatch (bottom of the overhead squat, standing full-extension), or like today with the kettlebells.

Owen at VERSUS XI

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+ 2018 Foundation Barbell Cycles – Foundation CrossFit
+ Registration for the May 2018 Foundation Barbell Cycle

CrossFit WOD for Wednesday 5/3

In pairs, work up to a heavy deadlift, then

In pairs with each person working with a kettlebell, for time:
200 kettlebell deadlifts / hold in hang
150 kettlebell cleans / hold in rack
100 kettlebell push presses / hold the top

Post time to whiteboard!

HIIT WOD

On a running 30min clock
10 Dbl KB Deadlifts
-Rest 30s-
10 Dbl KB Front Rack Lunge
-Rest 30s-
10 Dbl KB Box Step Ups
-Rest 30s-
10 Dbl KB Front Rack Squats
-Rest 30s-
10 Dbl KB Push Press
-Rest 30s-
10 Dbl KB Bent Row
-Rest 30s-

 

Mark vs Nate!

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+ The Corruption of Evidence-Based Medicine– Killing for Profit – Dr. Jason Fung for Medium

CrossFit WOD for Thursday 4/26

Establish a sumo deadlift 5RM in 20 minutes, then split squat 5×5/side. Finish out with ABmaggedon.

Post 5RM to whiteboard!

HIIT WOD

TEMPO / TIME TRAIL

10-9-8-7-6-5-4-3-2-1
row Cal

burpee
situp
air squat
kb Russian swing

every 2 mins rest 30s

The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team.

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+ Max Aita AMA – Reddit (r/weightlifting)

CrossFit WOD for Wednesday, Valentine’s Day 2/14

5 sets: clean + max hang cleans at 70% of 1RM, resting 2-4 minutes between sets, then

EMOM for 20 minutes: 10 burpees

Post weight and all five sets to whiteboard.

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

clean/clean & jerk complex prescribed individually, front squat 3RM

Powerlifting WOD – Week 6/7, Day 2/4

floor press 1RM

Kettlebell WOD

“My Iron Pet”

buy in: 25 unbroken partner synchronized kb swings

for 2 rounds:
14 double kb deadlift
14 goblet squats
14 single leg deadlift

14 thrusters
14 press, left
14 press, right
14 swings
14 snatch
14 windmills
14 russian twists

buy out: (wait for your partner to perform) 10 unbroken partner synchronized kb cleans

Anyone else happy it’s Friday?

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+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily

CrossFit WOD for Friday 1/19

1/2 JACKIE (twice)

2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups

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

hang power snatch + snatch + snatch balance, hang power clean + clean + jerk

Powerlifting WOD – Week 2/7, Day 3/4

box squats + bands, deadlifts + bands, box jumps, GHR, back extensions

Gymnastics Strength WOD

10-to-1

Kettlebell WOD

windmills & kb arm bars

50 swings buy-in before….

Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right

“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”

– Glenn Pendlay

Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!

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+ Supple Leopard vs. The World – JTS Strength

CrossFit WOD for Friday 7/28

THE SHANKLE COMPLEX

establish a heavy single within 25 minutes:
3 pulls (with shrug) + 1 hang clean + 2 jerks

Post loads to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

hang power clean, back squat, press

Gymnastics Strength WOD

Line drills, stretching, L-sits, cast wall walks, ring rows/OH walking lunges/hanging leg raises (straight legs! Dynamic L-sit work)

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– High volume two handed swings. Goblet squats, presses and core work