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Katie, Stacey, Kelsey, and Zoe hitting a partner stretch

We hope your three-day weekend is great! Big thanks to everyone who came out and threw down for Saved By the Barbell yesterday.

LABOR DAY SCHEDULE:

– 9am CrossFit
– 9am Powerlifting
– 9am Olympic Weightlifting

– 10am CrossFit

– 11am CrossFit

RSVP for your classes!

This week is DELOAD WEEK! Take a gander at our plans for the following couple of days:

Click to embiggen!

Powerlifting: Week 2 PDF

Olympic Weightlifting: Week 2 PDF

ARTICLES

+ USA Weightlifting September 2018 Update – USA Weightlifting
+ CLB Hopes to Compete at the 2020 Tokyo Olympics – BarBend
+ Dubai CrossFit Championship is First-Sanctioned CrossFit Event – Morning Chalk Up

RECOMMENDATIONS

This might be the better option for a mobility tool. The once-popular Black and Deckers aren’t as available anymore!

Although the weather isn’t as hot as it was, the wear and tear on your body (especially if you do more than one FCF class a day!) means you need to stave off the body breaking down your own muscle tissue between workouts. BCAA supplements may be beneficial to holding you over until you can get a nutritious meal in.

For those that follow me on social see that I record a lot of my workout sessions. I do this because I get to immediately see what I did right and wrong, make adjustments, and use instagram as a workout journal. Using a bunch of tips a tricks I can usually get some fun shots (and I definitely have my go-to-angles), but tripods always make it easier. I had one of these pocket tripods last year and used it often unless I misplaced it- but I just found it again so I’ve been pulling it out on the daily. Do yourself a favor and get some of your hard work out there! Don’t forget to hashtag #HYFRsquad (the general FCF hashtag) and #FoundationBarbell when appropriate!

Enjoy!It’s volume week so we’re taking some of the new skills we introduced (or reintroduced) last week and we’re going to hammer that technique in through some heavier volume and time under tension.

There are a number of new workout schemes coming so be mindful of how you execute your strategies to make sure you can last through the workout as intended.

FOUNDATION BARBELL – Cycle #2, Block 3

We’re at the beginning of a new four-week block for the barbell programs! We saw so many personal records smashed from the last block in both Olympic Weightlifting and Powerlifting cycles from those who were consistent and full of effort. Will you be that lifter?

Olympic Weightlifting: Cycle 2, Block 3 – Week 1 PDF

Powerlifting: Cycle 2, Block 3 – Week 1

Remember: these classes are now available to everyone who has access to our ongoing CrossFit classes. Registration not necessary, but encouraged (since we program based on feedback)

I loved the feedback from sharing the overview of December’s programming that I thought “HEY! With the 2018 CrossFit Games Open coming up at the end of February, why not share a preview of what’s happening through January?!”

So here it is:Now knowing what’s coming you can plan your weeks better, especially if you double classes up (ex: Olympic Weightlifting + CrossFit, Powerlifting + CrossFit, CrossFit + Kettlebell, CrossFit + HIIT, CompEx + CrossFit, etc).

With this transparency our goal is help you increase your fitness and performance with a deeper knowledge of what works and doesn’t work for you individually.

Since December is known to be a funky month as far as everyone’s schedule goes, we wanted to make sure you felt prepared as you continue reaching for your goals. As a gift to our athletes here is the programming for December.

We also want the community to be able to take the other styles of classes we offer: HIIT (high-intensity interval training) class, Kettlebell class, Gymnastics Strength class, as well as Competitive Exercise (“CompEx”) classes. And yes, attending those specific days will count towards some of your December BINGO boxes.


Continue reading if you want an in-depth look at this. Avoid if you know you’re a cherry-picker!

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