Work on your kipping until coach says otherwise, then movement patterns as a group!
Workout
for time:
30 back squats
40 toes-to-bar
50 deadlifts
40 chest-to-bar pullups
30 back squats
Rx = 40/65/100kg on the barbell. If you have a vest/plate carrier/ruck/hiking pack and plan to do MURPH on Memorial Day then you should start wearing it to build up tolerance!
Do you prefer to hang on bars with an open or closed grip?
A closed-grip activates your forearms for a stronger clasp on the bar, but because of that activation your grip gives out sooner.
An open grip is more comfortable (especially those with smaller hands), but doesn’t guarantee secure contact.
Depending on the exercise you might use one over the other!
IN-GYM WORKOUT for Wednesday 4/7/2021
10 rounds for time:
20 pushups
3 deadlifts, 60/103/145kg
Make these deadlifts heavy but doable. Double overhand until failure then you can mix your grip. Pushups don’t have to be hand-release, but it may help your pacing.
Not only are they our best friends, but they can work as weights in a pinch!
WORKOUT for Tuesday 3/24/2020
For today’s workout you’ll need a band or weights. Don’t have weights? You can utilize a carry-on luggage or a duffle bag or back pack, weighted with something.
AMRAP in 10:00 for time: 10 sumo deadlift high pull 10 Right-arm press 10 sumo deadlift high pull 10 Left-arm press
Share rounds completed to whiteboard.
7am: Live workout on Zoom 12pm: Live workout on Zoom, Instagram Live, and Facebook Live 6pm: YouTube Premiere
2nd Serving: Need More Work?
a. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve. goblet squats 15-10-8-8-8 good morning 15-10-8-8-8 4
b. Superset. Rest 2-3:00 between sets. Load/control so prescribed reps are reached with 2-3 reps in reserve. 12+ Bulgarian split squat/side 20 stiff-leg sumo deadlifts
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2020-03-23 20:54:112020-03-23 23:30:58Tuesday: Fitness at Home
A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.
You in?
(I’ll be programming training into classes regardless)
CrossFit WOD for President’s Day Monday 2/17
5 rounds for time: 30 wall ball, 20/14/8lbs to 10/9/9′ 10 deadlifts, 114/70/45kg
Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.
On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.
Danielle enjoying her hang time
CrossFit WOD for Tuesday 11/19
for time: 200 double unders 100 wall ball, 20/14lbs to 10/9′ 50 clean & jerks, 50/35kg 25 burpee toes-to-bar
We had six athletes competing at the 2019 Cascade Classic presented by Riot Athletics at Magnusson Park this weekend. Our Team took third in their division!
Devin the Engine, Zheng the Firecracker, Maia the Beast, and Bobby Long Legs
