Row until told otherwise (about 1k-1.5k) then
– :20 work, :10 rest repeated for 6 minutes, alternate between hang snatches & fast feet
– HSPU ladder of 6 rounds of 1-2-1 reps
Workout
for time:
1 mile run
30 snatches, 45/60kg
1 mile run
30 clean & jerks, 55kg/70kg
1 mile run
30 deadlifts, 65/80kg
Post time to whiteboard. Can modify to a 2k row or 5k bike if needed.
WATCH: How to cycle your barbell clean & jerks by Misfit Athletics
Congrats to Aimee for hitting the 1750 level of WODclub!
Every single workout written in her journal, too!
IN-GYM WORKOUT for Tuesday 3/30/2021
WARMUP
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into your straight-bar dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Adjust your numbers as needed and make sure you get some rest before rotating.
METCON
10 rounds for time:
10/15/20 calorie sprint
1:00 rest
7 power jerks, 35/55/75kg
1:00 rest
Today’s workout should allow you the opportunity for FULL-OUT SPRINTS each time. The first element would be on a machine like the rower or an air bike (I’d prefer the bike, but we only have three available) where you can go full send without worrying about technique. The second element requires strength and coordination with a barbell (or dumbbells), which should also be heavy but doable. You’d be reaching to finish the set without breaking. With all of the rests programmed in here this should take about 30 minutes.
Post the time for each round to your journal. Fastest time to the whiteboard!
I was fortunate enough to receive this email from one of our own long-tenured athlete Sandi Pants:
Hi,
Going back to old times with a recipe exchange! As the world is social distancing right now, many of us are experimenting in our kitchens to help pass the time. So you have been invited to be a part of a Quarantine Cooking recipe exchange! Yay!
Please send a recipe to the person whose name is in position #1 (even if you don’t know them) and it should be something quick, easy and without rare ingredients. Actually, the best one is the one you know in your head and can type right now. Don’t agonize over it… It is the recipe you make when you are short on time.
After you’ve sent your recipe to the person in position #1 below (and only to that person), copy this email into a new email, move my name to the top and put your name in position #2. Only my and your name should show when you send your email. Send to 20 friends via BCC.
If you cannot do this within 5 days, let me know so it will be fair to those participating. You should receive 36 recipes. It’s fun to see where they come from! Seldom does anyone drop out because we all need new ideas. The turnaround is fast, as there are only 2 names on the list and you only have to do this once.
In the meantime, stay safe, stay healthy, and STAY HOME.
Happy QuarantineCooking!
Hopefully it’ll get to YOU soon, but since I’m now part of that chain I need people to send this to so COMMENT down below and I’ll get you added to my recipe list!
WORKOUT OF THE DAY for Thursday 4/16/2020
for time:
20 handstand pushups
30 DB Devil’s presses
40 pistols (20 per side, however)
50 DB front squats
60 v-ups
No Equipment Option
for time:
20 pike pushups with feet elevated
30 double pushup burpees
40 pistols (20 per side, however)
50 front squats with heavy odd-object
60 v-ups
2nd Serving – Need More Work? (Strength-Bias)
3-6-9-15-21-27 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup
Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.
Like today.
CrossFit WOD for Thursday 1/30/2020
AMRAP in 45:00 100-200-400-800-400-200 run 125-250-500-1000-500-250m row 50-100-200-300-200-100 double unders
Share total meters covered! Post-workout should be a lower leg foam roll.
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
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
http://www.foundationcrossfit.com/wp-content/uploads/2018/11/CGO-18point3-155.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-11-25 20:02:312018-11-25 20:02:31Week of 11/26 through 12/2
Carl Paoli and Andrea