Tag Archive for: LB

Lauren and Nathan doing “goat belly” holds with some heavy kettles

CrossFit WOD for Saturday 8/25

with a partner AMRAP in 28 minutes:
28 wall ball
28 situps
28 cleans, 61/43kg
28 pullups
28 pushups
28 snatches, 61/43kg

Post score to whiteboard!

Foundations 3 WOD

TAG TEAM WOD
YGIG AMRAP in 14 minutes:
14-calorie row
7 push press
7 knees-to-elbows

Post score to whiteboard!

CrossFit WOD for Sunday 8/26

5 rounds for time:
400m run
24 situps
12 dumbbell overhead squats/side

Post time to whiteboard!

A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.

What’d you do this weekend?

ARTICLES

+ Patagonia vs Donald Trump – GQ Magazine

CrossFit WOD for Monday 4/9

4 rounds, each for time:
5 HSPU/muscle-up/or some other hard skill
15 burpee box jump overs 24/20″
75 double unders

Rest 2:00 between each round.

Post slowest and fastest time to whiteboard!

Olympic Weightlifting WOD – Week 6/7, Day 1/3

snatch
back squats

Powerlifting WOD – Week 6/7, Day 1/3

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Week 6: deficit deadlift 10×2 @ 85-95% of 1RM, then

1 minute of work/:15 second rest
Single leg dead, left
Single leg dead, right
Side bends, left
Side bends, right
Renegade row, alternating

Repeat for 3 rounds!

 

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

Stacey S and Lauren B at Battle at the Ballpark 2017

ARTICLES

+ 10x Your Results, One Tiny Action at a Time (The Power of Incremental Progress) – The Mission

CrossFit WOD for Tuesday 8/8

Starting with an empty bar SNATCH every minute on the minute, adding 2-5kg each time. When you can no longer snatch you will SNATCH DEADLIFT every minute, adding 2-5kg each time.

Post both numbers 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

Spinal articulation, compression work, hanging conditioning, stretching, bridge work

Endurance WOD

Short Interval: 5 sets of 4 x 50m easy jog, 50m sprint. Rest 3:00 between sets.

Lauren, Stacey, Michael, and Scott: Team Foundation CrossFit (S) at the 2017 Battle at the Ballpark

ARTICLES

+ Banded Shoulder Sevens – The Movement Fix

CrossFit WOD for Thursday 7/13

10:00 handstands, then

AMRAP in 12 minutes:
9 double kettlebell deadlifts, 2×24/16kg
6 burpees
3 double kettlebell cleans, 2×24/16kg

Fitness = single kettlebell or double dumbbells. Performance = 2×32/20kg kettlebells.

Post completed reps 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!

Endurance WOD

Long Interval: 5x 1200m run, with 3 to 4 minute rests between efforts.

While the last weekend of March signaled the end of the CrossFit Games Open, that Sunday many of our members competed in an arguably more important physical competition: the Big Climb 31. These athletes, several of whom had just finished VERSUS X/CGO 17.5 the day before, scaled up 69 floors (or 1311 steps) up the Columbia Tower in order to raise money for the Leukemia and Lymphoma Society to help in the fight against blood cancers.


The latest 2017 FCF Team

Out of 233 teams that raced that day, Team Foundation Climbers placed 20th overall, based on the aggregate of the top three times. That put us one spot ahead of Orange Theory (just throwing that out there)!

Everyone on our team performed amazing at the race, but what they really should be proud of is fundraising over $4,000 for an important cause!

There are a lot of people to recognize for their efforts in making this event as big of a success as it was.

First, there is the team who sweated it out in the stairwell- FCF athletes Paul Barkshire, Lauren Brogan, Joanne Kiesanowski, Emily Moss, Olivia Rother, Nathan Motsinger, Abhijit Hegde, Patrick Hodder, as well as friends and family like Anthony Aamodt, Conor Brogan, Michael Brogan, Vanessa Brogan, John Hodder, and Lennon Ward.

Secondly, a big thank you goes out to Tony and Nathan for putting our team shirts together. They were able to pull off a miracle in order to make sure the team was representing Foundation CrossFit in style.

Finally (and most importantly), we need to thank the donors for their incredible generosity. It is truly inspiring to see this community come together to support something meaningful.

The first 2011 FCF Team

If you are interested joining our great team next year, we will be posting instructions and start training in fall. In the meantime keep training!

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