https://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-25.jpg13662048Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-05-31 19:55:082017-06-01 02:11:35Every Minute On the Minute
General prep/warmup is important in getting the body warm, blood-flow moving, and your mentality in the right place for what’s about to happen. Specific prep/warmup is important to make sure the skills used in the workout are practiced well enough to know you can move safely at relatively higher levels of intensity. We prefer a bunch of repetitions of empty bar movement prior to any olympic weightlifting to make sure we stay safe, the movements are sharpened, and the body is ready for killing it!
3 rounds for time:
20 ring pushups
lap around the block
Olympic Weightlifting WOD – Week 2, Day 2
3-position clean, behind-the-neck rack jerk, pause front squat
Kettlebell WOD
– Primal mobility and warmup
– Turkish Getup work focusing on shoulder stability
– Work alternating between 1 handed and 2 handed swings. Presses and lunges for extra sweat
Our 2017 FCF Special Edition Pride Shirts are available for pre-order! We worked on a different edition and even went as far as to tease it, but in the 11th hour had a stroke of retro inspiration and changed it up. We’re pretty damn happy with it!
Pre-order to ensure you get the size, color, & style you want.
Pre-order ends on Sunday, June 4th.
We have T-Shirts, Tanks, Racerbacks, & Crop Tanks available in a variety of colors for $30!
https://www.foundationcrossfit.com/wp-content/uploads/2017/05/17807535_1472975956107663_8320291815144659478_o.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-05-29 18:04:242017-05-29 22:31:51Back At It
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.
https://www.foundationcrossfit.com/wp-content/uploads/2017/05/Michael_P._Murphy_portrait.jpg1294920Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-05-28 17:35:002017-05-28 23:46:45Memorial Day MURPH
The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th!
READY TO MOVE?
Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options:
Morning – 7AM on Tuesdays & Thursdays. 10AM on Saturdays.
Afternoon – 4:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
Evening – 7:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.
We teach the movement fundamentals used in our regular CrossFit classes. We emphasize mechanics, consistency, and then intensity. This course will get you ready to join our full schedule of classes! Click here for details and to register.
NOT QUITE READY?
Try one of our upcoming free, no obligation Community CrossFit classes! You can RSVP here. These classes can be ‘just sweaty’ or ‘super tough’. All levels of experience and fitness welcome. We’ll guide you through it!
Already an FCF Athlete? Refer a friend and earn a $25 credit for you and your friend! Details here.
U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.
7 rounds for time of:
11 back squats, 84/57kg
10 jerks, 61/43kg
Post time to whiteboard.
Olympic Weightlifting WOD
high-hang muscle snatch, muscle snatch, hang snatch, high-hang muscle clean, muscle clean, hang clean, front squat
Gymnastics Strength WOD
Line drills, planks, compression work, wrist/finger prep, handstands, and L-sits
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Roman Deadlifts and Planks
– Single arm swing work (Snatch Progression, 2H Regression). Will be discussing the hand-to-hand switch
– Pyramid of swings, Goblet Sqauts
The one exercise, if any, you could say CrossFit actually brought to the table in the fitness meta is the thruster. Otherwise our methodology really just took the best movements from the best training cultures (ask the strongmen/powerlifters/weightlifters how to get stronger, talk to the yogis and gymnasts about stretching/mobility/bodyweight control, discuss best practices with the marathon and ultrarunners about pacing long cardiovascular bouts, etc.)
Thrusters are a staple of the CF diet and should appear regularly in your training as those who do it well have great positional and transitional strength and mobility:
– good elbow positions for the clean and pressing overhead movements
– sound hip/knee/ankle range-of-motion for all squatting motions
– aggressive hip drive for any power movements
– an understanding of ‘core-to-extremity’ for skill transfer to many other exercises
– balance of posture in the overhead position
– and more!
These are all reasons thrusters ‘suck’. They’re hard because they demand a higher standard from the athlete. If you strive to improve all the finer details of the movement, all other movements will become more smooth and powerful.
Note: If you feel okay rest 2:00. If thrusters burn you rest 3:00. If both the thrusters and double unders burn you (and you need blood in your brain) rest 4:00!
Endurance WOD
Long Interval:
1600m run @ 70%
400m @ max effort
1200m @ 70%
400m @ max effort
800m @ 70%
400m @ max effort