every 3 minutes for 24 minutes:
35 double unders
20 straight-leg situps
2 snatches
Post heaviest load to whiteboard / comments !
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
https://www.foundationcrossfit.com/wp-content/uploads/2016/05/plank-row-1.jpg639960Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-31 21:10:072017-07-31 21:15:04Every Three
This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!
https://www.foundationcrossfit.com/wp-content/uploads/2017/05/12764615_10154691693547627_1756560389761556872_o.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-30 18:58:212017-07-30 22:15:03July is Over!
“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.
As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.
Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”
– Glenn Pendlay
Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!
For the past 3 years I have been apart of a group called TRVLSQD (‘travel squad’). Many people ask what TRVLSQD is. It’s not what, it’s who. This is who we are. We are simply here to help those who might not otherwise be helped.
Those of you that are here reading this know that time stands still for no one, and the support engine of our Team was recently activated to help a life that has just begun. I have been blessed to be contacted by a friend within 1SFG (First Group Special Forces- US AMRY) that one of theirs – Shayla – was undergoing a battle against leukemia. Let me take a slight step back and give you all the complete story:
Shayla was born in June of 2015 with a birth diagnosis of Down Syndrome, Transient abnormal myelopoiesis (TAM)( pre leukemia condition), and a Ventricular septal defect (VSD). The tam resolved by itself at 3 months old as expected requiring no further treatment but due to it required once a month blood draws to check for a relapse into childhood leukemia, she had open heart surgery at 4 months old at Seattles Children’s to repair her VSD. Now at 2 years old, on her monthly blood check they found abnormal cells which lead to further testing which lead to the diagnosis of childhood AML (Acute myeloid leukemia), within 24 hours of diagnosis she had a medicine port implanted on her chest, and 48 hours later started her first round of Chemotherapy… 5 more months of treatment expected to follow if all goes well.
On August 19th, 2017 at CrossFit Lacey Training Day we will come together to take the Strength given to us from the fight that Shayla now endures, and return that Strength right back to her. If you want to help us, come and embrace the wonderful dysfunctional love of our Team by joining us on that day.
I PROMISE you, it is one that you won’t want to miss.
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
https://www.foundationcrossfit.com/wp-content/uploads/2017/07/strength-and-shayla.jpg960768Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-26 20:24:272017-07-26 21:45:04Strength For Shayla
for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
20 HSPU
1 mile run
[Performance]
for time:
60 wall ball, 30/20#
50 GHDSU
40 target burpee
3 legless rope climbs
20 HSPU
1 mile run
Notes:
Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.
Post time to whiteboard / comments!
Olympic Weightlifting WOD
clean complex, front squats, push presses
Powerlifting WOD
back squats, bench press, deadlifts
Kettlebell WOD
– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
CompEx WOD
2 rounds for time:
22 thrusters, 43/29kg
22 pullups
5:00 rest
2 rounds for time:
22 deadlifts, 102/70kg
22m handstand walk
5:00 rest
2 rounds for time:
22 toes-to-bar
22 hang power snatch, 52/38kg
https://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-72.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-24 21:24:252017-07-24 23:02:07Doubles and Ones
Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)
This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.
https://www.foundationcrossfit.com/wp-content/uploads/2017/07/FCF-JULY-2017-20.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-23 21:18:052017-07-23 21:33:34The Last Week of July
Oliva P power jerking at the 2017 Battle at the Ballpark
In the olympic lifts it is assumed, like the traditional competitive version of the lifts, that the barbell and weights start on the ground. The bar is lifted up and the athlete squats to receive it at it’s absolute lowest point (because it should be heavy as hell!) before standing up and showing control.
If HANG is stated before the lift, then it begins at hang position (fully extended legs and hips). It can be lowered as shallow or as deep as possible, but cannot touch the ground, before reversing the motion and receiving the bar.
If POWER is stated before the lift, then it can be caught anywhere that is not a squat (hip crease dropping below the line made by the top of the knee cap). These iterations of the lift are important in teaching how much of a powerful drive is necessary to work on the first part of the lift, which is elevating the loaded barbell as high as possible. While fast, this isn’t the most efficient for near-maximum loads.
– 5 attempts at a 1RM hang power cleans
– 5 attempts at a 1RM hang power snatches
– 5 attempts at a 1RM push jerk
Post maxes to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 4x 1600m repeats with 4-5 minute rests between efforts
https://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-11.jpg13662048Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-18 19:49:362017-07-18 18:02:16Twist of the Wrists
T
Kelsi A, who just celebrated her 4th year with the FCF fam
