Tag Archive for: THREE-TWO-ONE

Oh man. Another incredible Open season has past and we have some new champions to crown.

Team FCF

Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:

Blue Barracudas (Team Blue) finished out with a total of 614 points.

FLEX APPEAL (Team Green) finished out with a total of 706 points.

and Thundercats (Team Red) finished out with a total of 670 points.

Your winner for the #FCFio2017 is TEAM FLEX APPEAL!

Congratulations on all the (paleo) brownie points and bragging rites you just won.

FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.

Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.

We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.


+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times

CrossFit WOD for Thursday 4/6

for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups

Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.

Post time to whiteboard!

HellaFit WOD


10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups

8 min AMRAP:
– 5 front squats
– 3 push presses

10 min EMOM:
– 40-sec max effort KBS

All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high-speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992).

—Philip Sabatini, February 2011 interview with elitefts.net.

Jesse T


+ Hips, Meet Bar: Bar-Body Contact in the Extension of the Snatch and Clean – Catalyst Athletics
+ Fully Move Every Joint Every Day – The Movement Fix

CrossFit WOD for Thursday 1/12

ab work, then


21-15-9 reps for time:
snatch, 52/38kg


21-15-9 reps for time:
snatch, 61/43kg

HellaFit WOD


10 min AMRAP:
– 10 burpee box jumps
– 10 weighted step-ups
– 10 bent over rows

8 min AMRAP:
– 5 front squats
– 3 push presses

12 min EMOM:
– 30-sec max effort KBS