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Half IronFCFers

In case you haven’t noticed, 2017 is here! Trying to figure out what to do with all that fitness you’ve been building all winter? How about taking it outside!

Sarah and Colin are taking on a half Ironman this summer, this time in Victoria, BC. And we’re looking for a few brave souls to join us. What does it take to finish a half Ironman?

1.2 mile swim.

56 mile bike ride.

Ending with a 13.1 mile run.

All told it’ll take around 6 to 8 hours. Sound outrageous? It’s not bad! In fact, we’ve already got two friends joining us who have never attempted an organized endurance event before. To get ready, we’ll all follow the same programming that got us through our first Half-Ironman in 2015 (about 3-4 months of training). If you’re worried about the swim or have any other specific questions (most people do!), we’ll also be happy to help personalize a plan for you.

If you’re interested in learning more about what exactly Ironman training involves, track Sarah or Colin down at the gym, or email info@foundationcrossfit.com to get a hold of us.

Keep an eye out for training events this Spring. Even if you don’t want to complete a half Ironman, you’re welcome to improve your endurance and stamina by joining us on a run, bike ride or swim!

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YGIG and Bingo

You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.

ARTICLES

+ Introducing FCF Bingo for February – Foundation CrossFit
+ 17 Health Benefits of Cinnamon – Jen Reviews

CrossFit WOD for Thursday 2/2

superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side

10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees

Post teams and times to whiteboard!

HellaFit WOD

The DOWNHILL

for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints

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F-C-F-B-I-N-G-O

Now that January is over we think we need something to keep the goal-setting and goal-finishing fires going. We’re not ‘resolutionaries‘. The 2017 CrossFit Games Open season is among us and what better way to kick off February by playing a new game…
 
Introducing FCF BINGO!
 
Here’s how we’re going to get geared up for the season and get a head start preparing for the 2017 Intramural Open (yup, we’re doin’ that again) at FCF.
 
– Starting tomorrow 2/2/17, FCF Bingo cards will be available for you to pickup and place in your journal.
– For the entire month of February, your goal is to complete as many tasks as possible!
– This is a completely optional game.
– Everyone is invited to grab a Bingo card, write your name on it, and start working on getting boxes checked off by your coaches until February 28th. It will have various tasks such as attending an array of classes and classtimes, posting selfies in the gym, and tagging us in social media, doing burpees, etc.
– After submitting in your card, you will be entered into a raffle for different prizes. The more you have filled out, the more entries you get BUT you are only allowed to win one prize.
 
One Bingo: 5 winners
Three Bingos: 3 winners
Blacked-out card: 1 winner
 
– You will be responsible for keeping your bingo cards with you or in your journals. If you lose it, you lose your checked boxes- no resigning past accomplishments!
– You may submit your bingo cards before February 28th.
– Cards will be checked at the end of classes on Feb 28 and the winners will be announced on Saturday, March 4th during the CGO 17.2 morning event!
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Push Presses Are Leg Exercises

Bobby B

Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.

CGO2017 Team Foundation CrossFit watch:

ARTICLES

+ Why I Did It – Natalie Newhart

CrossFit WOD for Wednesday 2/1

2 rounds for time:
30 wall balls
20 push press, 44/30kg
10 muscle-ups

Start and end with 200 double unders. Post time to whiteboard!

Olympic Weightlifting WOD

front squat, clean & jerk, clean high pull

Kettlebell WOD

– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses

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HSPU Time


Lyndsay F

The handstand pushup is one of those high-level movements that we will generally see during the CrossFit Games Open, so we’re going to put an emphasis on improving this skill.

ARTICLES

+ Alternatives to the Foam Roller for Improving Thoracic Mobility – Prime-Physio Fitness

CrossFit WOD for Tuesday 1/31

establish a 1RM press then press 3x8x60 (1:30 rests b/t sets), then

3 rounds for time:
30 calorie row
20 power snatches, 52/38kg
10 hspu

Post 1RM and time to whiteboard!

HellaFit WOD

30 minutes of skills, 30 minutes of sweat!

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Industrious Resolution 2017

CGO2017 – Team Foundation CrossFit so far:

ARTICLES

+ What Does 30xO Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Monday 1/30

superset:
bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest

“FRAN”

21-15-9 reps for time:
thruster, 43/29kg
pullups

Olympic Weightlifting WOD – Deload Week w6d1

back squat, snatch + push press + drop snatch

Kettlebell WOD

Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes

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11point2

Gus (via Tom Boy X)

Today we retest one of the first-ever CGO events.

ARTICLES

+ New Spacesuit  Unveiled for Starliner Astronauts – NASA
+ CGO 2017 Registration – CrossFit Games

MAKE SURE THAT YOU JOIN TEAM FOUNDATION CROSSFIT!

CrossFit WOD for Test Friday 1/27

CGO 11.2

AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20″

Olympic Weightlifting WOD

overhead squat, snatch, clean & jerk

Remember that if you miss a rep in either the snatch or clean & jerk you must drop down by 10% and do 3×2 with a focus on what caused the failure.

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Remember This One?


Cheryl C

Cycling movements in manageable sets will be important in maximizing today’s score.

ARTICLES

+ What Happened When We Used CrossFit For Marathon Training – Runner’s World

CrossFit WOD for Max Thursday 1/26

CGO 14.4

AMRAP 14 mins
60 calorie row
50 toes-to-bar
40 wall balls, 20/14#
30 cleans, 61/43kg
20 muscle-ups

HellaFit WOD

FIGHT GONE HELLABAD

5 rounds, 1 min each:

1. split squat
2. Cossack squat
3. bent over row
4. KBS
5. burpee
6. rest

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Pace and Cycle


Mark-Anthony B

For those who did this last time: do you have a pace to hold so you could possibly go heavier? Is there a cycling technique you’ve figured out?

CrossFit WOD for Volume Sunday 1/15

7 sets of the following complex:
high hang clean + hang clean + touch-and-go clean + push press
high hang clean + hang clean + touch-and-go clean + push jerk
high hang clean + hang clean + touch-and-go clean + split jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.

Rest as needed between sets and try to increase weight after each set. Compare to 15JAN2016

Post highest successful load to whiteboard!

Olympic Weightlifting WOD

front squat, clean & jerk, clean high pull

Kettlebell WOD

Ground Force
Planks and Armbars
Skills: Snatches
Press work
Armour Building

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Dubs/SU/WB

Bobby B and Dave H

ARTICLES

+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times

CrossFit WOD for Test Tuesday 1/24

50-40-30-20-10 reps for time:
wall ball
situps
double unders

OR if you’ve never done the benchmarks separately before

“ANNIE”

50-40-30-20-10 reps for time:
situps
double unders

rest 1 minute, then

“KAREN”

150 wall ball for time

Post times to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS

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