With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days will.
(Also don’t get too comfortable with these Weekly posts again because it’s not going to the regular thing.)
CrossFit WOD for Monday 9/9
back squat 50/5, 65/5, 75/5, 85/5+ (Last set at 85% is for 5 or more reps.)
3 rounds for time: 30 burpee box jump, 24/20″ 30 dumbbell step up, 50/35lbs to 24/20″
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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
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It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too.
Foundations Graduates: November 2018 Edition!
PROGRAMMING
Monday 11/19
CGO 16.3
AMRAP in 7:00
10 power snatches, 35/25kg
3 bar muscle-ups (scaled does 5 c2b pullups)
then
12×2 back squats
Post score to whiteboard.
Tuesday 11/20
establish a heavy jerk double in 20 minutes, then
50-40-30-20-10 reps for time:
calorie row
pushups
Performance does these tasks in reverse order, and pushups will be hand-release.
Post time to whiteboard.
Wednesday 11/21
MARCO
3 rounds for time:
21 pullups
15 hspu
9 thrusters, 61/43kg
in cumulative song format, for time:
100m med ball carry, 20/14lbs
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps
This means that Round 1 = 100m mbc, Round 2 = 2 muscle-ups then 100m mbc, Round 3 = 3 t2b + 2mu + 100m mbc, Round 4 = 4 kbwbs + 3 t2b + 2mu + 100m mbc, etc…
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This is a HERO workout for a Boston Firefighter and CrossFit coach who gave his life in the line of duty. Cap is 25:00. Post time to whiteboard.
Tuesday 11/13
AMRAP in 9:00:
9 toes-to-bar
9 handstand pushups
then
E2MOM for 20:00
clean + front squat + 2 jerks
Post AMRAP score and complex load to whiteboard.
Wednesday 11/14
Complete two rounds for max total reps
:30 on, :30 off of
kettlebell jerk, 24/16kg (L)
chest-to-bar pullups
kettlebell jerk, 24/16kg (R)
pullups
kettlebell sumo deadlift high pull, 24/16kg
box jump overs, 24/20″
kettlebell sumo deadlift high pull, 24/16kg
step-ups, 24/20″
Post total reps to whiteboard.
Thursday 11/15
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
then “KAREN”
150 wall ball shots (20/14lbs to 10/9′) for time
On a running clock “ANNIE” will go from 0:00 to 9:00. There will be a controlled rest of 2:00, then when the clock reads 11:00 begin “KAREN”. You may work until 21:00. Post times to whiteboard.
Friday 11/16
“BERT”
for time:
50 burpees
400m run
100 pushups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 pushups
400m run
50 burpees
Cardio and muscular stamina. Scale the exercises numbers down if you need to, but the goal is to run all of the 400s! Cap is 45:00.
Saturday 11/17
KINDA LIKE A TAILPIPE
6 rounds total, YGIG, for time:
500m row
Partner holds a pair of 24/16kg in a standing rack position while other partner rows. Post pairs and times to whiteboard!
Sunday 11/18
bench press 10 sets of 3, ascending in weight, then
AMRAP in 9:00
20 dumbbell push press, 2×50/35lbs
200m run
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Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.
Friday 11/9
“HOTSHOTS 19”
6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
400m run
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This photo is from October 12th, 2008 at FCF 1.0 when Tony and I were both about 135lbs and cherry-picking all the bodyweight CrossFit workouts.
Also Dave took 3rd Place at the Brute vs Beauty Beatdown 2018 at CrossFit Chateau!
PROGRAMMING
Going to try something new this week. Feedback is appreciated! Remember: whatever is on the whiteboard on the gym is the FINAL version of the workout of the day.
Do bigger sets, but try to use weights that you cannot do more than sets of 10 in unless at Rx loading. Be smart and prepare your hands for this work, whether shaving your calluses down or wearing protective wraps/tape/gloves/etc.
Post time to comments!
Tuesday 10/23
21-15-9-15-21 reps for time:
power snatch, 34/25kg
overhead squats, 34/25kg
* 35 double unders after each set
Be able to get into a groove with proper mechanics with high-cycling. Snatches are power dependent, OHS are mobility and stability dependent. High-skill cardio between rounds for practice.
Post time to whiteboard!
Wednesday 10/24
PILCHUCK
6 rounds for time:
10 front squats, 102/70kg
24 American kettlebell swings, 32/24kg
14 burpee box jump overs, 24/20″
It’s been four years since tragedy struck on the Marysville-Plichuck High School campus and we run this workout to remember the lives lost and to bring awareness for continued emotional support to the students and staff at MPHS. This is going to be hard.
AMRAP in 20 minutes:
400m run
8 dumbbell front lunges, 2×50/35lbs
12 bar muscle-ups
A classic cardio/weightlifting/bodyweight combo, today is about the muscle-up ability under fatigue. Scaled athletes will work on their respective pulling exercises. Push the pace hard on the run and lunges, then figure out how to further your capacity with the pulling at the end of each round.
If you happened to miss Thursday, you still have a chance at muscle-up practice here. Bar and ring muscle-ups are cool. Also like last week this will be a great retest for those who were here 7 years ago (!!!) and haven’t retested this workout since.
10 rounds (5 rounds each athlete)
10 power snatch, 34/20kg
10 air squats
Another Saturday, another Team workout. Do your hips have stamina? Let’s find out.
Post team and both times to whiteboard!
Sunday 10/28
every 3:00 for 21:00 (7 rounds)
7 pullups
7 weighted step-ups
7 pushups
– then –
tabata hollow rock
Interval work and midline burner dessert. Mmmm. Upper body and lower body will be taxed. Hold the weights however you see fit: farmers, rack, goblet, overhead, or some other way.
Post attendance to whiteboard!
FOUNDATION BARBELL
Today we start the last blocks of the year- the next four weeks are dedicated to testing and improving your strength levels before we take a break until the new year.
I think the Reebok CrossFit Speed TR is the best “budget CrossFit shoe” out there for feet similar to mine. Check out AsManyReviewsAsPossible’s review video above if you haven’t already.
For those who tried mine at the gym the other day:
This is great at-home (or office) option for in bringing circulation and nerve stimulation to specific areas (just lay or stand on it for five minutes then take a walk- it’s so good!). I first heard about it from Tim Ferris and was hooked after I tried it.
Face it, gym gear gets nasty. Use these in your shoes, your gym bag, and your cubby at the gym if you have one (if you don’t have one, sign up on the clipboard in the back there!)
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Even though we had beautiful weather this past weekend, it’s going to turn gloomy at any moment. Be prepared for the cold and all the things that come with it in this week’s recs!
Getting sniffly? Need some nasal relief? Actually caught a cold? We need to open up and clean those nasal passages because we all take breathing well for granted. Enter saline solutions.
I used to use these packets and the bottle it came with while showering. Felt fantastic after.
Since becoming a father I’ve taken more of these bottles for personal use more than I would like to admit!
I’m pretty sure I’ve shared this before, but I was asked again on two separate occasions this past week. “How do you keep your shoes so clean?”
1. I don’t- I just clean them up after.
2. I have enough shoes for a descent rotation.
While you probably don’t like owning so many shoes, it’s nice to be able to protect them, especially in the elements:
If you absolutely can’t, cleaning them up is pretty easy with this cleaner:
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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:
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I rotate through a lot of different shoes and keeping them clean can sometimes be a challenge, especially in this line of work. I use Jason Markk cleaners, repellants, and even their insoles for many of my CrossFit shoes.
For those with weak/rehabbing wrists: you should wear supportive gear. I’m not a fan of the full fabric style (where you tension it by twisting) because it’s too aggressive on tightness. I’m also not a fan of the neoprene or Rogue-style wraps because they’re too flexible. Fortunately for me there’s a middle ground: the Rocktape Wrist Wraps. Co-developed by Jason Khalipa he devised a literal half-way between the two style I mentioned above. I use these only when my wrist isn’t feeling confident.
Calluses! They’re the one thing you’re going to have to go through here in CrossFit because we use our hands to hold onto many different things. That said you don’t have to live with rough hands if you take care of them. I was gifted a SandBar at the gym and it’s great because it emulates the pullup bar or a barbell, allowing you into the areas and corners of your hand a pumice stone or other “cheese-grater” types cannot.
UPCOMING EVENTS
We’re sponsoring POWER OF PRIDE by OUTwod, Saturday, November 17th at FUELhouse in Fremont.It’s a partner competition to raise money for a LGBTQ+ organization. Click here or the picture for more details!
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Weather is about to change! For some people in Seattle, that means getting warm prior to workouts might be more difficult. Knee sleeves do more than just heat up the knee joint: they act as shin protectors for deadlifts, pulls, and rope climbs!
Also with the cooling of the weather more people enjoy running outdoors in these milder temperatures. These insoles teach you to strike in the middle of the foot more often.
I’ve seen a similar product popping up in more circles in social media for those with tight ankles. Here’s the supplemental addition to your shoe to change up how you move!
The second-ever CrossFit Games champion, and fitness personality Jason Khalipa has released a book!
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