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IN-GYM WORKOUT for Saturday 4/24/2021

Warmup

EMOM x 15
a. 5-8 calorie sprint
b. 5-8 pullups (work into kipping skills)
c. 5-8 dips (or bar/ring muscle-up into dips)
d. 5-8 pogo burpee
e. Up to SNATCH PULL + SNATCH x3, increasing in weight each round

Conditioning

AMRAP in 20 minutes:
5 toes-to-bar
10 hang power snatch, 20/35/50kg
20 box jumps, 12/20/24”

Then 5 attempts at a heavy 3-rep snatch-grip deadlift

Post-Workout

– Lower body: CHAIR STRETCH
– Upper body: SINK STRETCH
– Extra challenge: German hang

READ: How Exercise Improves Your Sleep – PerformaSleep
WATCH:

The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.

This shape allows our bodies to be efficient pillars at bearing weight during our exercises.

IN-GYM WORKOUT for Thursday 2/25/2021

a. Warmup

Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups
5 HR/HSPU

then 3-5 trainer-led reps of the BURGENER WARMUP.

b. Strength

  • Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
  • EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?

c. Conditioning

(CGO 17.1)

for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”

This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

CGO 14.3 at FCF

CrossFit WOD for Champagne Friday 2/28

establish a heavy deadlift double in 10:00 then

Kg-Friendly CGO 14.3
as many reps as possible in 8 minutes: 
10 deadlifts, 60/35kg 
15 box jumps, 24/20″ 
15 deadlifts, 80/55kg 
15 box jumps, 24/20″ 
20 deadlifts, 100/65kg 
15 box jumps, 24/20″ 
25 deadlifts, 125/75kg
15 box jumps, 24/20″
30 deadlifts, 145/85kg
15 box jumps, 24/20″
35 deadlifts, 165/95kg

Share score to whiteboard!

READ: Intermittent Fasting: A Time to Eat, A Time to Fast – The Spokesman Review
WATCH:

FCF offers a Barbell Class twice a week with two tracks athletes can follow. 1.) an Olympic Weightlifting track where the primary lifts are the SNATCH and the CLEAN & JERK. 2.) a Powerlifting track where the primary lifts are the back squat, bench press, and deadlift.

CrossFit WOD for Thursday, August 29th

AMRAP in 20:00
400m kettlebell rack walk
30 bar-facing burpees

Rest 5:00 then on a 10:00 clock
– Complete 50 ring dips
– In the remaining time establish a 1RM clean

You have one score: total burpees multiplied by the weight of your heaviest successful clean. Post score to whiteboard.

READ: Praise, Don’t Tease, and Other Tips to Help Kids With Their Weight – NPR
WATCH: How to Time Warm-ups in Weightlifting Competition, Counting Attempts – Catalyst Athletics

Send out positive vibes to Andrew S who is competing at the USA Weightlifting’s American Open Series II in Albequrque, NM.

He’ll be lifting tomorrow at 12pm in the -73kg Men’s D Session on the RED platform.

Click here to watch the action!

CrossFit WOD for Friday 7/26

for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 (full) snatch, 60/35kg

Compare and contrast to Monday. Post time to whiteboard.

ARTICLES

+ Why You Should Compete in Olympic Weightlifting – Catalyst Athletics

Andrew S, Kai H, and Ann-Marie D represented Foundation Barbell and FCF this past weekend down in Tacoma.

Andrew S set personal records in his snatch, clean & jerk, and total.

Kai H also set personal records in her snatch, clean & jerk, and total.

Ann-Marie D returned to competition after a year off and took 2nd Place overall while qualifying for USAW Nationals next year.

I’ve been hearing your goals and suggestions so after some deliberation we’ll be starting a Tuesday back squat cycle. For the next 8 or so weeks we’ll back squat every week, building up in intensity, reps, and volume. The outcome should be stronger, more resilient athletes!

Dave

ARTICLES

+ Ears or Not Ears – Torokhtiy

CrossFit WOD for Tuesday 5/15

back squat 5x5x65-70%

CGO 12.1
max 6″ target burpees in 7 minutes

Post score to whiteboard!

HIIT WOD

EMOM for 10:00
– 6 pushups + 8 opposite down dog toe touch
– 8 jumping lunges + 6 goblet cossack squats

5 rounds, 1:00 on/:30 active recovery
– elevated mountain climbers
– box squat jumps
– dumbbell complex (row in plank + deadlift + power clean + overhead, alternating)
– swipes
– box jumps

1-to-10 ladder
shuttle sprint & burpee

COREMAGGEDON
1:00 stations
– frog pumps
– crunch
– bicycle
– frog pumps
– reverse crunch
– russian twist
– flutter kicks
– frog pumps
– v-ups

Gymnastics Strength WOD

still rings and headstands

Cycle begins Monday 1/8 and continues for 7 weeks.

This first cycle of the year is going to be used to get everyone re-acquainted with Olympic Weightlifting fundamentals. The focus each week will be building body awareness with the bar, properly producing power with the legs, and developing stability under heavy weight and increased completion of lifts.

By working on these specifics, you can expect yourself to feel more comfortable with you lifts and start to FEEL what went wrong with a missed lift and KNOW how to make an adjustment before the end of the lift.

If you are planning to take part in this cycle or ANY of our barbell cycles, we ask that you commit and invest your time in sticking with it from beginning to end.

You must be registered through the following form to participate in the cycle. Registration ends Friday 1/12.


photo by Ann-Marie D

Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!

It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!

ARTICLES

+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend

CrossFit WOD for Max Monday 1/23

bench press 5 sets to establish a 10-rep max

Fitness

for time: 100 pullups

Performance

for time: 30 muscle-ups

Olympic Weightlifting WOD – w5d1

back squat, snatch, snatch pull

Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.

Kettlebell WOD

Ground force

Windmills

Turkish Get Up skill work

Strength Day #5
9 reps per arm per minute for 10 minutes.

Personally these two topics are the most important parts about any type of training, whether it be for weightlifting, kettlebell, mobility, or CrossFit. You first and foremost have to understand that to reap the benefits of any programming, you have to be both consistent and honest with all the factors that go into your training. Those factors include (but are not limited to): preparation, attitude, knowing your numbers and abilities, focus, effort, recovery, attendance, reflection and taking notes.

Preparation: It’s not just about showing up physically. Will you show up ready to put in work for the goals that you’ve set out for yourself? If not, how will you get yourself into that headspace ready to train? If you know you can’t then why show up and waste time?  Build that champion mindset. Are you spending your extra time before class to do the mobilizing/stretching you know you need? Did you eat a snack beforehand so that you have enough energy? Are you staying positive and aggressive about the workout for the day, or did you put yourself in a bad headspace because you tend to be pessimistic about your own performance/abilities? Are you carrying the correct gear with you?

Attitude: After coming up with your plan for your workout, what are you doing to prepare for what’s in store? Yeah, your day before the gym was crap, but this session is for you to forget everything else, do something for yourself, and spend time with really good people. Get your mind right. Read. Meditate. Do what’s necessary to bring your best game available.

Knowing Your Numbers and Abilities: Do you track all of your max numbers in your notebook and are they recent? When prescribed to work with certain percentages are you using the proper numbers? Or have you moved it up simply because it’s what your partner already has on the bar? Are you adding weight that you just WANT versus the weight that you NEED? You should be exact with your numbers (rounding up/down to nearest whole number) to ensure you’re able to do the necessary work the way it needs to be done.

Focus: When you’re up for your lift, are you thinking about how you need to move to accomplish the lift? Are you trying to feel the things coaches are referring to in cues they give you? When you attempt the next set/rep, are you focused on trying to make the rep better than the last? Or are you simply just moving and hoping that you do it they way it should be done? Are you paying attention and being present, or thinking about work? Get your head in the game.

Effort: Effort is the direct product of focus. If you want something and have focused on what needs to be done, then the next thing you need is to make sure you do everything in your power to complete the work. Are you making an effort to understand how your body needs to set up, where/when you should be feeling things, listening to the cues to make the next rep better, and pushing yourself to hit each rep?

Recovery: It’s one of the most neglected factors when it comes to training. Are you getting enough sleep at night? Are you feeding your body with a proper nutrition before/during/after working out? Are you mobilizing, rolling out, etc before and after training sessions? On your off days are you getting treated by bodywork professionals (massage, chiro, PT, Leslie, etc), taking epsom salt/ice baths to help make your body feel better? Taking the correct supplements if any.

Attendance: If you’re not showing up and putting in the work you won’t get the goals. Be here, and know there will good and bad days.

Notes/Reflection: This can be anything from cues that work/didn’t work (tell us if a cue doesn’t work for you or you don’t understand it), what you felt/didn’t feel during a lift, the exact cue provided by the coach, an observation from a lifting partner, motivational quotes, etc. Andrew is a fan of recording the working weight lifts on the phone for reference later. Paper, video, etc. are whatever you need to understand why things went right and why things went wrong. These help make cues become habits. They help you become conscious of what you’re doing physically and mentally.

To help with your consistency and honesty, Andrew and I have worked together to move over to in-house programming that we will put together. It is timed specifically to peak at the time of weightlifting meets, whether you compete in them or not, meaning that the cycles will consistently be longer- five or weeks long (instead of four). The way the days are set up is to ensure growth in all the major lifts along with supplemental exercises during the length of the program. We’ve also made it easier for everyone to get the work they need for their specific goals (technique vs strength vs competition) with the following template below.

+ If you attend Olympic Weightlifting Class 1x/wk, you will do DAY 3’s workout, which includes both snatch and clean and jerk.

+ If you attend 2x/wk, you will do DAY 1 your first day that week & DAY 2 the second time you attend (not whichever one you want to do on a given day).

+ If you attend all 3 classes in the week, then you’ll do DAY 1, 2, 3 in that order.

Lastly, we’ll be keeping track of your attendance in classes to make sure you’re the right workouts. This is especially important if you miss a week and hadn’t worked with the lifts at the percentages from the week prior, creating a deficit in your training. Instead of just pushing you along to the higher percentages every week, you will have to earn them. If we get to test out week and you’ve only finished up to 85%, guess what?! You will just have to settle with where you get to with weight when we test out with everyone.

There will be absolutely no room to complain about why numbers aren’t going up- we will all be honest about our consistency, and it will be proven when we lift.

AT coaching AB through a weightlifting meet

As usual if you have any questions email us at barbell@foundationcrossfit.com or speak to me or Andrew directly at the gym. Our hope is to build our USA Weightlifting club (#FoundationBarbell) to a solid level with a potential for much more.