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The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.

I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.

We have three teams in the FCFio this year:

– TEAM BE EPIC
– TEAM HURTS SO GOOD
– TEAM HELLABUFF

Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.

Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).

ARTICLES

+ Coaching Roundtable: CGO 14.1 Tips & Advice – Tabata Times

CrossFit WOD for Friday 2/8

5 sets: snatch + max reps hang snatches, 60-70% of 1RM resting 2-3 between sets, then

CGO 14.1

AMRAP in 10 minutes:
30 double unders
15 power snatches, 35/25kg

Rx+ = unbroken double unders.

Compare to . Post score to whiteboard!

Olympic Weightlifting WOD – Week 5/7, Day 3/3

snatches up to 92%, clean & jerks up to 92%

Powerlifting WOD – Week 5/7, Day 3/4

Dynamic Effort Lower: SSB box squat + bands, deadlift + bands, special exercises

Gymnastics Strength

Max Effort Lower: single leg work, jumping

Kettlebell WOD

accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry


CrossFit WOD for Saturday 2/9

“SWING SET”

as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
etc.

Continue adding 2 more reps to each round of the kettlebell swings.

Post total swings to whiteboard!


CrossFit WOD for Sunday 2/10

AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg

Post score to whiteboard!

Ashley R

Hmm… doesn’t the top of a kettlebell swing look like a plank?!

ARTICLES

+ The 1 Exercise That Fixes 99 Problems – Onnit

CrossFit WOD for Tuesday 11/28

“SWING SET”

as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg

Continue adding 2 more reps to each round of the kettlebell swings. Post total swings to whiteboard!

Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 dips
5-6 parallette pushups + shoot through

HIIT WOD – 12pm

Short Interval

Bring Sally Up – pushup variation

EMOM for 7 minutes:
7-10 burpees
long ladder

ISO GONE BAD
1:00 each
– wall sit
– one-arm plank/side
– glute bridge
– hang
– hollow
– rest

HIIT WOD – 5:30pm

Short Interval

Movement patterns

Wall ball “soccer

12:00 45on/15off
15 Slamball toe taps
10 Slams
10 slamball sit-ups
10 slamball plank passes

10:00 45on/15off alternative between A and B

Set A:
10 Lunges
8-10 push ups
10 Cossack squats

Set B:
Row/ bike