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Sore from last week? Those situps and lunges got me!

PROGRAMMING

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Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF

ARTICLES

+ Why Eating Meat is Good For You – Chris Kresser
+ 16 CrossFit Athletes Over 50 Who Think Readers Digest is Full of Sh!t – Morning Chalk Up
+ Changes to 2019 Events, Publishes Quad Calendar – USA Weightlifting

RECOMMENDATIONS

Didn’t have any relevant conversations about stuff this week so here’s one I like

At home I enjoy making coffee through my AeroPress. It’s the closest thing to espresso (or cold brew) you can make if you have ground coffee/tea and hot water. No large machine necessary!

It’s superior to a french press for solo drinkers, and also fantastic for travel. The one thing I don’t like is that you use paper filters per use. Recently through Instagram I got to talking to one of the owners of Caffeine & Kilos and they mentioned that I should pickup a Fellow Prismo: it replaces the cap/filter portion of the AeroPress with a cleaner cap option and reusable stainless steel filter.

So good.

UPCOMING EVENTS

We’ll be sponsoring The OUTwod Power of Pride along with our friends at Rocket CrossFit, CrossFit LOFT, and FUELhouse Gym:

Check it out, save the date, call out a swole mate and register!

“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.

Justin jumping onto a 24″ box

ARTICLES

The Ultimate CrossFit Nutrition Calculator: Weight Loss, Muscle Gain, and Body Fat – Tier Three Tactical

CrossFit WOD for Tasty Tuesday 5/22

1. back squat 5x5x70-75%
2. tabata front squats, 43/29kg
3. max burpee box jumps, 24/20″, in 5 minutes

Post tabata and AMRAP scores to whiteboard!

CompEx WOD

MFT #1459

Gymnastics Strength WOD

still rings and headstands

HIIT WOD

15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups

4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch

3:00 max bench over & unders

as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps

Measuring your body composition can be a very helpful tool in the quest for improving your health and fitness. Knowing the difference between your total weight, your lean body tissue, and your body fat percentage/weight can help us.

Go back to Coach Glassman’s “World Class Fitness in 100 Words” it starts with: “Eat meat and vegetables, seeds and nuts, some fruit, little starch, no sugar. Keep intake to levels that support exercise, but not body fat. This is where the majority of people faulter. Either because they’re not aware of their own body composition, or they value food and the actions surrounding food more than their bodies’ health or condition. When people talk macros (short for macronutrients), they’re discussing the prescription of percentages they should be eating (how many carbs vs protein vs fat to consume daily). You can receive personalized prescriptions from Registered Dietitians, or try services like Working Against Gravity, Renaissance Periodization, or Precision Nutrition. Alternatively you could focus more on the quality of your foods with methodologies like Whole30, 800g Challenge, ovo-lacto vegetarianism, or more. Generally we see that as the quality increases, the junk in your system doesn’t hold on to as much and you lose the bad stuff.

Basically in terms of how you perform at the gym we want to see lean body tissue weight go up (gain muscle), while lowering your adipose tissue (body fat decreases).

Your overall weight could stay the same, or even increase, but maybe your clothes fit better. Your attitude and view on the importance of body image should change.

A couple of tips with this new/retest information:
– Whatever method you choose to test initially (DEXA, Hydrostatic Weighing, Bod Pod, etc.) is the same method you should use to retest down the line.
– Remember that we’re all built differently, and our bodies will respond to various stimuli differently. This goes for both nutrition and exercise. Like your workouts, you’ll need to practice and try different things to see what your best practices are.
– There is no such thing as spot reduction- doing a butt ton of crunches or situps will not give you a six-pack or flat belly for the summer. Only good nutrition can. They simply reveal the shape of your muscles when the BF% goes down.
– Things take time to change. Be patient and know that striving for the goal will be a good challenge and broaden the knowledge you have of yourself.

If you have any questions, our coaching staff is always available to talk shop.

ARTICLES

+ Progressive Filipino American Restaurant Comes to Hillman City This Summer – Seattle Met

CrossFit WOD for Tuesday 4/3

3 rounds for time:
400m farmer’s carry, 2×24/16kg
12 hang power snatches, 43/29kg
21 ring dips

Post time to whiteboard!

HIIT WOD – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels

ABMAGEDDON!

HIIT WOD – 5:30pm

10-to-1 burpee breathing ladder

SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest

SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint

SET 3: 1 block sandbag carry, max load

Gymnastics Strength WOD

Butterfly pullup development

CompEx WOD

TGU work

“PENNIES”

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

for time:
50 box jump over, 24/20″
50 HSPU

Well you had a chance to vote for it on facebook like me! Please read the official scoresheet and standards here!

ARTICLES

+ The Last Conversation You’ll Ever Need to Have About Eating Right – GrubStreet

CrossFit WOD for Friday 3/23

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

Olympic Weightlifting WOD

clean DL + clean + jerk
front squats

Powerlifting WOD

back squats
press
power snatch

Gymnastics Strength WOD

chest-to-bar pullup development

Kettlebell WOD

Backwards PANIC BREATHING

In pairs, one athlete will hold a pair of dumbbells in front of a rower. The other partner will row the required distance before they switch roles. They partners will both complete 100-200-300-400-500m. If the bells come down at any point, the partner on the rower must stop until the bells are back up in the rack position.

Banded Sumo Deadlift 10×2 @ 50-55% of 1RM
– Focus is on speed with explosive hips
– Rest 30-45 seconds between sets

Big congrats to Sean K for reaching the 750 level of the FCFwodclub!

ARTICLES

+ Iron Chef (Mini-Challenge #4) Winners – Foundation CrossFit Nutrition

CrossFit WOD for Tuesday 3/20

4 minute AMRAP of:
7 dumbbell squats
7 dumbbell push press
7 c2b pullups

*4-minute bonus for every 3 rounds completed.
– If you complete 1-3 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches + 30 burpees
– If you complete 4-6 rounds, also do a 400m farmer’s walk + 40 alternating dumbbell snatches
– If you complete 7+ rounds also do a 400m farmer’s walk and you should’ve had a great workout!
Scaled = 35/20lbs single dumbbell
Rx = 50/35lbs single dumbbell
Performance = 45/25lbs pair of dumbbells or 20/12kg kettlebells

Post total reps completed to whiteboard!

CompEx WOD

MFT #1414

Gymnastics Strength WOD

Kipping pullup, dip practice

HIIT WOD

SET 1

E(2M)OM for 8 rounds/16:00

  • 2 shuttle run
  • 4 bicycle crunches (per side)
  • 6 pushups
  • 8 burpees
  • 10 air squats

SET 2

5 rounds/15:00 minute time cap
1 sandbag ramp carry
10 slam balls
10 ring row/pull ups
10 mountain climbers
10 russian twists
10 split squats (5/leg)

SET 3

4 rounds,1:00 per station

  • row
  • single/double under
  • burpees
  • rest

The 18.4 Finisher photo

What a weekend, again!

Here’s the current point totals for the FCFio2018

One more CrossFit Games Open event left… plus two more for VERSUS XI this Saturday! Event starts at 9am.

Everyone can play, and you don’t have to be there the entire time if you don’t want to. Though if you want to maximize your points, it’s helpful to be there for all three events. More details about it all tomorrow. In the meantime check out the facebook event for more up-to-date info!

ARTICLES

+ The Big Climb with Foundation CrossFit – FCF

CrossFit WOD for Monday 3/19

Starting with an empty bar CLEAN & JERK every minute on the minute, adding weight after each successful lift. No more than 5 misses in total. Then

200m walking lunge for time.

Post load and time to whiteboard!

Olympic Weightlifting WOD

high pull + power snatch + OHS
high pull + power clean + split jerk
snatch push press

Powerlifting WOD

back squat
bench press
weighted pullups
weighted hip extensions

Kettlebell WOD

Simple & Sinister, then

Week 3: Deficit Deadlift 10×1 @85-95% of 1RM

Team FLEX APPEAL

The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.

The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.

That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?

  1. Register for the 2018 CrossFit Games Open
  2. Take the 2018 CrossFit Online Judges Course
  3. Send me the PDF of your complete Judges Course certificate
  4. Train hard, eat and recover well!

If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.

Again, more details coming next week!

ARTICLES

+ When the Government Decides How You Can Squat – Morning Chalk Up

CrossFit WOD for Friday 1/26

“PETE” Rx

5 rounds for time:
27 wall balls, 20/14lbs
20 calorie row
15 box jumps, 24/20″
10 pullups

“PETE” Rx+

5 rounds for time:
27 wall balls, 30/20lbs
20 calorie bike/ski
15 box jump overs, 24/20″
10 chest-to-bar pullups

Post time to whiteboard!

Strength Ladder: 1(1,2,3,4,5,4,3,2,1)

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

deadlift + high pull + snatch, deadlift + high pull + clean

Powerlifting WOD – Week 3/7, Day 3/4

box squat + bands, sumo DL + bands, hamstrings, quads, jumps

Gymnastics WOD

midline work & stretching literally everything

Kettlebell WOD

shoulder mobility, kb clean review

6 rounds for quality:
6 bent over row
6 cleans
6 alternating presses
6 squats


A look ahead…

CrossFit WOD for Saturday 1/27

for time:
10 muscle-ups
75 push presses, 35/25kg

(rest 5-10 min)

for time:
10 hang squat cleans, 90/60kg
50 calorie row

(rest 5-10 min)

ma box jumps (24/20″) in 5 minutes

CrossFit WOD for Sunday 1/28

AMRAP in 7 minutes:
2-4-6-8-10-12… etc.
pullups
pistols

(3:00 rest)

AMRAP in 7 minutes:
5-10-15-20-25… etc.
jumping squats
weighted situps, 10/5kg

We have three athletes competing this weekend at the 2018 Armor Classic this weekend at Armor Athletics in Tacoma (formerly known as Trident Athletics). Wish Johnrey, Andrew S, and Andrew B good luck!

Also: POST-HOLIDAY PARTY THIS SATURDAY!

ARTICLES

+ The 2018 CrossFit Online Judges Course is live! – CrossFit Games

CrossFit WOD for Wednesday 1/24

for time:
300 double unders
200 air squats
100 T-pushups
then bench press 3-3-3-2-2-2
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/7, Day 2/4
deadlift + high pull + clean, rack jerks, front squats
Powerlifting WOD – Week 3/7, Day 2/4
wide grip floor press 1RM
ME floor press, 60/45kg
3xME bamboo bar
Kettlebell WOD
10 (alternating) medium windmills to prep for TGU, strict sit ups, side bends, Chinese planks, Simple & Sinister

Mark during last year’s CrossFit Games Open

Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?

ARTICLES

+ The Only Nutrition Article You’ll Ever Need – WODprep

CrossFit WOD for Tuesday 1/9

establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM

Post results to whiteboard!

CompEx WOD

3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal

then AMRAP in 10 minutes: 10m weighted lunges

HIIT WOD

Long Interval

T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension

3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row

2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball

Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.

ARTICLES

+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2

Rx

5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups

PERFORMANCE

5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work