WORKOUT for Saturday 9/25/2021
6 sets of 1 front squat
(50/5, 75/5, 85/3, 95/1, 95/1, 95/1+)
5 rounds for time:
20 perfectly-vertical kettlebell swings
20 kettlebell lunges
20 situps
During the lunges you may hold the bell wherever you please: suitcase, rack, goblet, boombox, overhead, etc. Post loads and times to whiteboard.
WATCH:
Hip extension is one of the most-common patterns we utilize in our training. Like the photo above the hips go back with a flat back and bent legs then you stand quickly and powerfully into good posture.
CONDITIONING for Thursday 4/29/2021
GANON
AMRAP in 15:00
12 one-arm deadlift
9 one-arm hang power clean
6 one-arm shoulder-to-overhead
Alternate sides each round. Post results to comments!
LISTEN: Sex Education Often Leaves Out Queer People. Here’s What You Need to Know – NPR’s Life Kit
Rent a rower or a squat stand for $60. Email us to reserve yours today
YOGA for Sunday 11/22/2020
Catch it on Zoom at 10am! RSVP on PushPress
READ: Dr. Justin Tausig – Finding Productivity in Chaos – HUMBLED
Podcast description:
We are getting conflicting messages regarding productivity in this time of chaos. Some are telling us to learn new skills, master sourdough making, and take online courses. Others are encouraging us to take it easy, watch a movie, do less. For athletes, who were mentally prepared to be working hard and staying focused before competitive seasons and training plans were derailed, the path forward is uncertain. Dr. Justin Tausig, a former pro fencer turned sports and performance psychologist, is encouraging athletes to stay productive during this crisis. Focus on what you can do, rather than what you can’t, and do at least one productive thing a day.
On to our third week of the nutrition challenge!
For those who chose the Keep It Simple route, how are things going? Are you still honestly following along without any follow ups? We want to hear from you! Share what your go-to recipe has been so far, on our challenge event Facebook page.
Here is one of our favorites:
Teddy-Inspired Chicken Recipe:
– chicken thighs
– coconut aminos
– sesame oil
– salt
– chopped green onions
– sprinkle or two of crushed red peppers
– chinese 5 spice (Sheena usually omits this)
Marinate the thighs for 15-30 minutes, allowing the thighs come to room temperature before cooking. Turn pan on medium-high heat and sear/cook each side for 7-10 min each. Great to pair with a side of veggies, on top of mixed greens with cherry tomatoes, or add in some sweet potato on the side.
Here’s one of Andrew’s favorites that he plans to make this week:
Maybe if he makes extra, he’ll sell you a container!
Remember, we have a sign up for meal swaps for every Thursday in our challenge. If you’re making some kind of stew this week, this would be a good opportunity to swap meals so you don’t eat the same thing for days and days! Another option is to freeze up the stew/soup to enjoy for a later time.
ARTICLES
+ The Pigheaded and the PRs – CrossFit Journal
CrossFit WOD for Tuesday 10/24
1000m row for time
500m row for time
250m row for time
AMRAP in 15 minutes:
50 overhead squats
400m run
40 chest-to-bar pullups
400m run
30 double kettlebell sumo deadlift high pulls, 2×24/16kg
400m run
20 double kettlebell front lunges, 2×24/16kg
400m run
Post score to whiteboard!
CompEx WOD
3 rounds for time:
7 squat snatches, 75%
100 double unders
windmill work + obliques + flags
Gymnastics Strength WOD
muscle-up development, tumbling
Foundations Class 4 WOD
AMRAP in 15 minutes:
15 wall ball
20 lunges
15 slam ball
20 box jumps
Post-workout: Elevated Samson Stretch, 2:00/side
Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar
“So what’s this seminar we’re hosting on Tuesday all about?”
GLAD YOU ASKED!
This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.
Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking MovementThis seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means
ARTICLES
+ Scaling Your WOD, It Goes Both Ways – Just Alyssa
ANNOUNCEMENTS
– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.
CrossFit WOD for Thursday 9/21
AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats
rest 5 minutes then
AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg
Performance does it in reverse order (DT then CINDY).
Post both scores 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!
Our gym philosophy on running is as follows:
– We generally subscribe to the idea that efficient running form with stronger bodies will produce better results rather just “pounding the pavement” and putting mileage in.
– Furthermore the workouts should be on some splits (depending on the length of the event you may be training for): short-interval, long interval, tempo, time trial, Fartleks, and sprints. This is of course paired up with a General Physical Preparedness program like CrossFit.
– As far as form is concerned we are POSE Method-biased: a cyclical “POSE – FALL – PULL” protocol is used with a bias towards forefoot striking.
– Sometimes we load the runs (odd-object carries, rucks, plate carriers or vests, etc.)
ARTICLES
+ Trailer For the Death and Life of Marsha P. Johnson Showcases An Essential Piece of LGBTQ History – Birth Movies Death
CrossFit WOD for Thursday 9/14
21-15-9 calories rowed for time. Run 400m carrying a medicine ball around the block before each row.
Rest 5:00 then
4 rounds for time:
15 toes-to-bar
5 push jerks, 85/61kg
Rx = 70/50kg, Performance 85/61kg
Post times to whiteboard.
Foundations 11 WOD
21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)
Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?
ARTICLES
+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9
CrossFit WOD for Thursday 2/9
for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″
Post time to whiteboard!
HellaFit WOD
“GET TO THE CHIPPER”
50 of each:
push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)
20 burpees BEFORE each movement.
G$, the chief
THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.
ARTICLES
+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle
CrossFit WOD for Skills Friday 1/6
“THE CHIEF”
max rounds in 3 minutes:
3 power cleans, 61/43kg
6 pushups
9 squats
Rest 1 minute. Repeat for a total of 5 cycles.
Compare to 2016 1014. Post all five scores to whiteboard.
Olympic Weightlifting WOD – w2d3
overhead squat, snatch, clean + push press + jerk
Are you honest and consistent?
