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Markham M

Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!

ARTICLES
+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora

CrossFit WOD for Friday 4/7

“JASON”

for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.

Post time to whiteboard.

Olympic Weightlifting WOD

if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats

if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press

weighted plank, chinese lat raise, plyo box jump, ramp sprints

You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.

ARTICLES

Introducing FCF Bingo for February – Foundation CrossFit
17 Health Benefits of Cinnamon – Jen Reviews

CrossFit WOD for Thursday 2/2

superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side

10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

The DOWNHILL

for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints