Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think…
Go heavy. Rx+ is double kettlebell. Post all six scores to whiteboard!
Olympic Weightlifting WOD
clean + front squat + jerk, clean pulls, front squats, v-ups, kettlebell Jefferson curls, strict pullups, HSPU
Kettlebell WOD
Primal Movement Warmup and Mobility
We will be working on single-arm swing and getup skills. Simple and sinister will be showing up randomly in the future and we will need to be prepared!
http://www.foundationcrossfit.com/wp-content/uploads/2017/03/17point2-Saturday-7.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-04-25 21:31:202017-04-25 21:31:20Wednesday the 26th
Now that the Open is over I see athletes fall into three categories:
CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.
CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.
CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.
This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?
Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.
1:00 rest between each exercise. Post attendance to whiteboard!
HellaFit WOD
DO-SI-DO
30 min AMRAP
20 of each:
– goblet squat
– windmill
– death march
– YTW
– v-up
With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.
http://www.foundationcrossfit.com/wp-content/uploads/2017/03/DSCF0346.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-03-29 19:41:412017-03-30 01:19:21Tabata Time
With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf!
Dave H
