for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees
Post time to whiteboard.
+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox
When December rolls around we’ll see the return of FCF Bingo!
PROGRAMMING
Cyber Monday 11/26
WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
2-4-6-8-10-12-14-etc
devil press
alternating dumbbell step-up
Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″
Post score to whiteboard.
Taco Tuesday 11/27
starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.
Post heaviest load for each lift to the whiteboard.
Working Womxn’s Wednesday 11/28
Rx
3 rounds for time:
75 air squats
25 pullups
15 handstand pushups
Scaled
3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups
Performance
3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups
Post time to whiteboard.
Thursday 11/29
10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb
Post times to whiteboard.
Benchmark Friday 11/30
The GHOST
6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest
Try for as many reps as possible of EACH exercise, not just total score.
Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.
Team Saturday 12/1
in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs
Post teams and times to whiteboard.
Sunday 12/2
back squat 7×4
push press 6×4
power clean 5×4
Post attendance to whiteboard.
ARTICLES
+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up
Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space
ARTICLES
+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key
Part 2 (see Monday’s post for Part 1):
CrossFit WOD for Friday 7/20
KELLY
5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs
Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk
midline, 200 reps
strength, using the orange sheet in the back
Powerlifting WOD – Week 4/4, Day 3/3
NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.
box jump 6 sets of 3 jumps at 75% of max box jump
press 85/5+
deadlift 70/5 (6)
Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15
20 squats between each deadlift accessory
CrossFit WOD for Saturday 7/21
3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl
CrossFit WOD for Sunday 7/22
CINDY
as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats
OR
MARY
as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups
then
establish a heavy deadlift in 10:00
Yesterday we had four WODclub celebrations: Rachel (50), Chris (300), Rachael (500), Ann-Marie (1000)
ARTICLES
+ Father Saves Baby Son’s Life with CPR – BBC News
CrossFit WOD for Tuesday 5/1
“OTIS”
AMRAP in 15 minutes:
1-2-3-4-5-6-7-etc of
back squat, 1.5BW/BW
strict press, .75/.5BW
deadlift, 1.5BW/BW
Post rounds completed to comments.
HIIT WOD – 12pm
1-to-1o nose breathing burpee ladder
5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– med ball wood chop
– bear hug kneel-to-stand
– side-to-side rotating plank
– lateral mountain climber
BRING SALLY UP
10-to-1 for time:
lateral hurdle
squat thrust
ABmaggedon
HIIT WOD – 5:30pm
A)
1:00 on/:15 off
agility ladder
battle ropes
toes through rings
banded hip extensions
repeat for 3 rounds
B)
:40 on/:20 off for 10:00
knee tuck and hollow
bench up and over
alternating front scales
*hold active squat position for last round
C)
max Chinese plank hold
Carl Paoli and Andrea
ARTICLES
+ Mini-Challenge FOUR: Iron Chef – Foundation CrossFit Nutrition
CrossFit WOD for Tuesday 3/13
HBD AV!
Rx – AMRAP in 30 minutes:
6 dips
9 c2b pullups
12 pistols, alternating
15′ handstand walk
Scaled – AMRAP in 30 minutes:
3 cast wall walks
6 dip negatives
9 c2b pullup negatives
12 rolling pistols
Consider today active recovery/skill development if you’d like. Otherwise push it to the limit. Post score to whiteboard!
CompEx WOD – 6am
Gymnastics Strength WOD
handstand pushup development
HIIT WOD
SET 1
EMOM x 10
2 shuttle runs
4 ring rows/jumping pull-ups
6 reverse lunges
8 jumping jacks
SET 2
HOLDS
3 rounds 1:00 hold/:30 active recovery
SET 3
YGIG for 15:00
4 pushup + wall ball pass
6 wall balls
8 dynamax sit ups
Andrea during the Seattle Affiliate League 2014
NEWS & ARTICLES
+ Your Life Is Not an Endless PR. Stop Treating Your Training That Way – Athlete Daily
+ Olympic Weightlifting and Powerlifting programs begin this coming Monday. Registration for the either cycle ends IN ONE WEEK so you have a chance to try out the class and see the new formats. If you’d like to continue past the first week you must be registered. Overviews coming soon.
+ The Foundation CrossFit Post-Holiday Party is on Saturday 1/27 at The Garage (on Broadway). 6pm until last call probably…
CrossFit WOD for Friday 1/5
“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
then
20 minutes to establish a back squat 1RM
Performance = unbroken thrusters and c2b pullups. Post results to whiteboard!
Gymnastics Strength WOD
single leg strength development!
Kettlebell WOD
Movement patterns, Rack and OH work, Shoulder and hip mobility, Swings, presses and squats.
The calm AFTER the storm
ARTICLES
+ Bueno’s Goods 3 – Foundation CrossFit
CrossFit WOD for Wednesday 10/25
“ANGIE”
for time:
100 pullups
100 pushups
100 situps
100 squats
PERFORMANCE
for time:
20 muscle-ups
40 handstand pushups
60 GHDSU
80 pistols, alternating
Olympic Weightlifting WOD
clean & jerk complex, clean & jerk ladder, front squat, dips, hanging leg raises, weighted plank, BtN pullups
Powerlifting WOD
block pull, good morning, band pull throughs, hamstring curls, suitcase walk
Kettlebell WOD
Primal mobility, Lifts and chops, Cleans and presses, Snatch skill focus
Because of course I’m going to share this:
Now to FCF happenings: it’s Day 2/35 of the challenge! Use the hashtag #FCFeats when posting food pictures to social media:
ARTICLES
+ Dr. Sara Jurek: CrossFit is Good For You – OPA Ortho
CrossFit WOD for Tuesday 10/10
for time:
10 dumbbell snatches
15 burpees
15 box jumps
20 dumbbell snatches
15 burpees
15 box jumps
30 dumbbell snatches
15 burpees
15 box jumps
40 dumbbell snatches
15 burpees
15 box jumps
50 dumbbell snatches
15 burpees
15 box jumps
Fitness = 25/15lbs, 12/8″ box. Rx = 50/35lbs dumbbells, 24/20″ box. Performance = 24/16kg kettlebell, squat tuck jumps
Post time to whiteboard!
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!
CompEx WOD
15 minutes:
a. c2b butterfly pullup + t2b + bar muscle-up
b. parallette pushup + shoot thru + double dip
c. (upside down) legless rope climb
d. 2-3 russian dip + 4-6 strict dip + 7-9 kipping dip + 12+ support shrugs
windmill buildup
for time:
800m run
40 calorie row
20 burpee over rower
ABS
rotational band GHD
bamboo bar banded plank
fuck with them tuck hollow
GHD oblique crunch
banded push-down oblique crunch
200 facepulls, mini band
Gymnastics Strength WOD
Crescent kicks for hip mobility, sissy squats, wall bridge rotations
Gatherings, headstand presses, forward rolls
Muscle-up skill work, strength work
Throughout the next five weeks we’ll be running a special weekly 10am-12pm FCF Intramural Open Event for those competing in the Open and the #FCFio2017.
Instead of our usual Saturday schedule we will have an 8am and 9am CrossFit classes for those who just want to sweat.
There will also be a special 9am “OPEN PREP” class with me for the next five Saturdays. This optional class is designed to breakdown the workout, strategize your work and rest sets, and provide you a relevant warmup.
Remember to RSVP for all of your classes!
ARTICLES
+ CrossFit Open 14.5 Strategy Guide, Tips & Tricks – CrossFit Portland
CrossFit WOD for Thursday 2/23
bench press 3x6x70, then
3 rounds for time:
7 hang power cleans, 70/48kg
14 burpees over the bar
Performance does 5 rounds. Post time to whiteboard.
HellaFit WOD
AMRAPture
30 min AMRAP:
500m row
10 front squats
10 push presses
10 bent over rows
10 weighted lunges
10 sit-up + press
