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Workout with Boots at 4:30pm PST:

This weekend’s events!

Today at 4:30pm the video above premieres on YouTube. Tonight at 6:30pm will be Champagne Friday on Zoom with Ron. Tomorrow (Saturday morning) at 10am Team Mots of Muscle will be leading a HIIT class on Instagram Live. Sunday at 10am Ivan will be leading a Vinyasa Yoga class on Instagram Live. Then later that day at 1pm will be Dave’s Cooking class on Instagram Live.

I’m sure you can figure out your shopping list from the recipe below.

From Dave: This recipe is really delicious and can be used as a base for other types of muffins/breads.  I’ll demo the proper mixing technique and bake a straight up banana bread and I’ll explain the different types of fillings to add to the mix.

BASE RECIPE
1.5 c. ap flour
1t baking soda
.5t kosher salt
3 brown bananas
.5 c. coconut oil (melted)
.75 c. brown sugar
1 egg (room temp)
1T vanilla
EQUIPMENT
2 mixing bowls
sifter
cupcake liners
whisk/fork
rubber spatula
ice cream scoop (spring action)
Variations of muffins : banana, almond, coconut, blueberry, chocolate chip, walnuts

SESSION for Friday 4/24/2020

This was the last qualifying workout for the Last Freak Standing online competition. The top athletes got into the low 300s (mid round of 20). This one is easily doable at home and if done correctly, will really get the heart rate up!

WARMUP

Squat mobility for 5:00-8:00
– 3x :15/side of Elevated Samson Stretch
– Run through 3 rounds 10 reps for each of the movements in today’s workout. Medium pace the first round, moderate pace the second round, and sprint pace the third round. Evaluate how you feel and game plan your attack.

Getting your heart rate up before a short workout like this is important so the body isn’t shocked when it hits the ground running at the start of the workout.

Let your heart rate come down before starting the workout clock.

WORKOUT

AMRAP in 8 minutes:
2-4-6-8-10-etc…
air squats
alternating Reverse Lunges
burpees

Share your score to the comments!

2nd Serving- Need More Work? (Endurance-Bias)

– Walk two to three minutes to pre-warm your body.
– Run 10 minutes at an easy effort to warm up.
– Repeat the following three times:

a. Run one minute at a hard but controlled effort in the red zone followed by one minute easy walk or jog.
b. Run two minutes in the red zone followed by one minute walking and one minute jogging easy to catch your breath and recover.

HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps

READ: United in Movement Rallies the Community to Raise $400 Thousand – Morning Chalk Up
WATCH: Wear face masks to protect yourself AND others. Let’s minimize this potential for contact so we can get back to “normal”.

Today is the start of our Nutrition Journal Challenge! Participation is simple:
a.) Log what and when you ate in the comments
b.) Repeat for every blog post for February.

This week we’ll be sharing how the team at FCF eats, starting with Ryan (aka Moonboots) and Tony.

Ryan

Ryan’s Goals
My current goal is to lose 5kg. Because I travel a lot I frequently eat in restaurants where I try to choose the healthiest thing on the menu. While at home, I want to avoid eating out. I’d like to reduce my alcohol intake and get back to a place where I can completely cut-out processed sugar. When I go to the office, breakfast is a nightmare — they only have baked goods. I want to cut out baked goods entirely and get back to a mostly paleo situation.

What Ryan Eats and Drinks
Small breakfast (e.g. half avocado, cottage cheese and coffee), then a pretty sizable lunch and dinner. Usually 1-2 whiskeys in the evening. I eat lots of mexican (e.g. meat, corn shells, salsa), salads, avocados, steak… I really enjoy shrimp. Steak. Ice cream. Arugula. Watermelon.

I go through about a liter of sparkling water and half-liter of still water each day. Sleep is variable based on travel circumstances. If possible, I like to go to bed around 10pm and wake at 6am.

Ryan’s Kryptonite
Ice cream. I don’t have a system, but I generally try to limit to 1 pint every two weeks. Occasionally, I’ll keep yogurt in the fridge as a substitute.

How Ryan Thinks about Food, Health, and Training
I’ve been disciplined about food in the past. I take a slightly more relaxed attitude these days. I know when I’m eating poorly and the consequences it will have to my mood/performance/training. It’s a trade-off.

Tony

Tony’s Goals
My dietary goals support my training and competition lifestyle. I allow myself break periods after meets, knowing that I still need to be moderate in the foods I eat.

Tony’s Habits
I eat lean protein, all meats, eggs, lots of green veggies. I avoid sugars, pastries, dairy. I usually eat in the morning, midday after training, dinner, and a small snack before bed. I eat less than an American portion. Probably 6 ounces of protein and a plate/bowl full of cooked veggies. When I’m leaning out, I would drop out about 25% of overall calories for about 4-8 weeks.

One recipe I really like is easy to make, and I put it on a base of protein pasta is this.
Hydration and sleep habits are generally not the best, I could be drinking twice as much water as I currently am. Sleep depends on the coaching and work schedule, but I try to sleep by 11pm, wake up by 6:30am.

Tony’s Kryptonite
Soda. The new batch of seltzer waters have been a good substitute for the fizzies.

Tony’s Advice on How He Reaches His Training Goals
I find it useful to have a training goal in mind – strengthening and leaning out. I will tend to hover around a training weight and then lean out to competition weight when needed.

Come back for more tomorrow!

CrossFit WOD for Monday 2/3/2020

“HOLLEYMAN”
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict hspu
1 power clean, 102/70/45kg

35:00 cap. Compare to 17DEC2019. Share time (or rounds completed) to whiteboard and comments! Post-workout is a banded chair stretch for 2-3:00 per side.

READ: February 2020’s Nutrition Challenge at Foundation CrossFit (PDF)
WATCH: Adee’s Best Tips for Eating Out by Working Against Gravity

If you plan to workout during the Holiday break remember to RSVP for classes! Thursday and Friday we’ll have 9am, 10am, and 11am. Saturday and Sunday will be normally scheduled.

CompEx gets a very special session at 7am on Thursday!

Boots and Fred (Fred is the dog)

CrossFit WOD for Wednesday 11/27

back squat 50/5, 65/5, 75/5, 85/5+

AMRAP in 20:00
2500/2000m row
then AMRAP in the remaining time of
– 6 pullups
– 12 toes-to-bar
– 24 lunges

Post score to whiteboard!

READ: The Zen of Weightlifting – NY Times (via Greg)
WATCH: Cues and What They Mean by Juggernaut Training System

You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.

ARTICLES

+ Pierce County Deputy Shot After Responding to a Burglary – Kiro 7

CrossFit WOD for Thursday 1/18

3 rounds for time:
deadlift, 102/65kg
HSPU

or

9-15-21-15-9 reps for time:
deadlift, 80/55kg
step-ups, 24/20″

HIIT WOD

Tempo / Time Trial

Double Under practice
– then –
Focus on good standards and form
3 rds
10 Wall Balls
10 Box Jumps
5 Pull Ups

Workout:

Amrap 20 min
1 gym length bear crawl
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length lunge
1 gym length crab crawl
AB 20 calories

ARTICLES

+ 10 Weeks of Hell: Advanced Programming for the CrossFit Open (Part 1) – Tier Three Tactical

CrossFit WOD for Wednesday 1/17

GAS PEDAL

for time:
750m row
100 double unders
30 burpees (over rower)

Post time to whiteboard!

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

hang power clean + clean + jerk, front squats, push presses

Powerlifting WOD – Week 2/7, Day 2/4

clean & press 12×1, special exercises

Kettlebell WOD

Kettlebell “LINDA”


Moonboots

NEWS & ANNOUNCMENTS
– Barbell Registration closes end of day!
– Community CrossFit Class Saturday at Noon
– Andrew & Tony compete at the Industrious Resolution Weightlifting Meet this Saturday
– We’ll be CLOSED on Sunday for The Movement Fix Seminar, which is an all-day event.
– Post-Holiday Gym Party on Saturday, January 27th at the Garage in the Echo Room. 6pm on!

CrossFit WOD for Friday 1/12

Rx

for time:
21 back squats, 84/60kg
7 rope climbs
15 back squats, 84/60kg
5 rope climbs
9 back squats, 84/60kg
3 rope climbs

Scaled

21-15-9 reps for time:
back squats, BW/.7xBW
chest-to-bar pullups

Post time to whiteboard!

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

snatch high pull + hang power snatch + snatch, clean high pull + hang power clean + clean + jerk, accessories

Powerlifting WOD – Week 1/7, Day 3/4

squat 12x2x50

deadlift 8x1x75

3×15 GHR
3×10 kettlebell cheat clean + front squat
3×5 depth jump broad jump

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Gymnastics Strength WOD – 73

leg development