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Welcome to Max Week


photo by Ann-Marie D

Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!

It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!

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+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend

CrossFit WOD for Max Monday 1/23

bench press 5 sets to establish a 10-rep max

Fitness

for time: 100 pullups

Performance

for time: 30 muscle-ups

Olympic Weightlifting WOD – w5d1

back squat, snatch, snatch pull

Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.

Kettlebell WOD

Ground force

Windmills

Turkish Get Up skill work

Strength Day #5
9 reps per arm per minute for 10 minutes.

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The Jumpy One

Victor M

Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.

“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.

More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.

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CrossFit WOD for Deload Friday 1/20

JUMPY CINDY

AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders

Post results to comments!

Olympic Weightlifting WOD

overhead squat, snatch, clean + 2 jerks

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Annual Holiday Party

 

Now that the holidays are over, let’s celebrate again! Join us at Optimism Brewery this Saturday, January 21st. We have an area reserved for us beginning at 6pm. We know that’s a bit early but our presence in the space claims the area for additional hours PLUS those of you with kiddos can stop by before bedtime. Dog-kiddos are also welcome, the more the merrier!

So come by before your weekend festivities!

Other details:

  • Outside food and non-alcoholic drinks are allowed in.
  • Charlie’s Buns & Stuff will be available for food purchases.
  • When purchasing a beverage, please let them know you are with our group as it counts against our reservation deposit.
  • Declan will be making an appearance!
  • Lily will be making an appearance!
  • Games!

See you there!

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SUMO!

Clara S

Since we are all built differently sometimes a particular approach or method tends to 1.) “fit” us with better leverage, or 2.) challenge us out of our normal execution. The sumo deadlift is no different.

For those with longer limbs the conventional deadlift seems to be good for most. Those with shorter limb lengths might find that the sumo deadlift is actually faster for lockout.

ARTICLES

+ 12 Ways to Maximize Your Rest Day – BarBend

CrossFit WOD for Deload Thursday 1/19

establish a heavy 5-rep sumo deadlift in 15 minutes, then

6 rounds, each for time:
3 box jumps
6 hang power cleans
3 thruster

Fitness = 24/20″ box & 52/38kg, Performance = 32/24″ box & 70/50kg

Post fastest time to whiteboard!

HellaFit WOD

DEATH VALLEY

Descending rep ladder 12-1:
KBS
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses

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Not Double Pyramid Helen

Mark G, Jeff P, Tony L, Cheryl C

How many people will skip CrossFit class today because they’re scared of rowing? Believe me, you don’t hate it, you don’t suck at it, you’re just scared.

If you were thinking about not coming, I double dog dare you to show up and kick a C2’s ass.

ARTICLES

+ 4 Tips to Improve Your Rowing Technique – Box Life Magazine

CrossFit WOD for Deload Wednesday 1/18

NOT Double Pyramid HELEN

for time*:
1500m row
63 wall ball, 20/14#
36 pullups
1000m row
42 wall ball, 20/14#
24 c2b pullups
500m row
21 wall ball, 20/14#
12 strict pullups

If you feel pretty damn good today, feel free to go for it. If your body needs some recovery just go through this list bit by bit with plenty of rest in between. Short sets. There is no time limit so you can mosey on through as you’d like.

Post time (or just attendance) to whiteboard.

Olympic Weightlifting WOD – w4d2

front squat, clean + front squat + jerk complex, behind-the-neck push press

Kettlebell WOD

GFE
Planks/Armbars
Skills: Snatch
Strength Day #5: 8 swings per arm every minute for 10 minutes

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The 2017 CGO

Did you know: Registration for the 2017 CrossFit Games Open is now live!

To be honest, in its form right now, The Games website sucks. You’d have to wonder why they changed it from last year. Anyway…

You can be eligible for a $20 credit towwards your April membership dues with the following:

a.) Register for the CGO and join Team Foundation CrossFit. (We can check this on the CGO leaderboard)
b.) Send in your 2017 Online Judges Course Certificate to info@fcf
c.) Complete all 5 workouts and submit scores online. (We can validate completion at the end of the CGO)

That essentially means that the Open is free for you as long as you commit to seeing it through. Other benefits to YOU by registering to play:

1.) Have a benchmark for your fitness. For yourself, for 2017, for where you stand region-wide, country-wide, worldwide, etc
2.) You’ll be eligible to participate in our 2017 FCF Intramural Open! See if your team can win the Golden Hammer. There will be two chances.
3.) BE ACCOUNTABLE for your work. You do it day and day out- might as well see if you can commit to seeing it through, watching the announcements live with us, geeking out with the community as a whole about strategies, and throwing down! PR CITY!

ARTICLES

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CrossFit WOD for Tuesday 1/17

EMOM for 10 minutes: 2 power clean + 3 front squats

AMRAP in 7 minutes:
7 shoulder-to-overhead, 70/50kg
14 pistols

Use a s2o load that allows you to finish the set in no less than 2 sets.

Post results to comments!

HellaFit WOD

E(VIL)MOM

10 minutes each:

EMOM #1
– 5 air squats
– 4 lunges
– 3 pushups
– 2 burpees
– plank during left over time

EMOM #2
– 5 bent over rows
– 4 RDL
– 3 squats
– 2 push presses
– 1 thruster

EMOM #3
a. 40-sec KBS
b. 40-sec banded walk

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The Open Is Coming


Getting the bamboo bar set.

If the godfather of powerlifting says it’s good, do it. In normal bench pressing you can get away with incorrect bar paths. It is not the same with a bamboo bar setup- the stabilizers (or lack thereof) are challenged to the max.

ARTICLES

+ Am I Deficient In Vitamin D? – Vitamin D Council

CrossFit WOD for Deload Monday 1/16 – 38 Days until the 2017 CrossFit Games Open

bench press 5x3x75%, then

4 rounds for maximum effort:
– 40sec burpees
– 40sec plank on rings
– 40sec knees-to-elbows
– 40sec hollow rock
– 40sec jumping lunges
– 40sec back bridge

The bench triples should have a tempo of control-bounce-explode. Build the best movement and muscle with full power at the right time.

The goal of the four-rounder is to work dynamically as quickly as possible in a decently long work cycle- how many reps can you achieve? Then we immediately move onto a “prove-it” static position to see if the joints have what it takes to remain strong in a full range-of-motion.

Post score to whiteboard!

Olympic Weightlifting WOD – W4D1

back squat, snatch + OHS, snatch high pull, abs & back

Kettlebell WOD

 

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GO SEAHAWKS

Mika T

In the CrossFit world of barbell you’ll hear the term “cycling” used in regards to how well you can string your reps together. Today we get to focus on cycling the 3 cleans three times every round.

The CrossFit high-cycling methods have slight differences from traditional Olympic Weightlifting. These include (but aren’t limited to) stance, grip, foot movement, finish positions, and breathing technique. Watch the video of Sam Briggs and Annie Thorisdottir go at it with snatches. See if you can spot some of the differences in their techniques.

ARTICLES

+ The Evolution of Fitness Fashion – Men’s Health

CrossFit WOD for Volume Sunday 1/15

6 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.

HellaFit WOD

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High Rep Saturday

We end our Volume Week tomorrow (Sunday) and our Deload Week begins on MLK Jr Day where we will run a full schedule of classes.

In our deload weeks we focus more on mobility for warmups to take care of anything from the week prior, take longer in our skills sessions to get movement right and memorized, and use more of the funky movements not often seen in popular CrossFit workouts such as back bridges, slam ball, and sotts presses.

Community CrossFit WOD

EVERYONE, MEMBERS OR NOT, ARE WELCOME TO JOIN US AT 12pm!

CrossFit WOD for Saturday 1/15

Fitness

5 rounds of
200 running skips
20 pullups
30 push jerk, 20/15kg
50 lunges

Performance

5 rounds of:
50 double unders
10 hspu
20 pullups
30 weighted pistols, 20/14#

Competition CrossFit

“BRENTON”, kettlebell fixation drills, 3-part AMRAP, Big Clean Complex

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,

Not JT

Flashback Friday: Colin B doing HSPU back at FCF 3.0

Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!

Also: I already registered myself AND Team Foundation CrossFit:

ARTICLES

+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports

CrossFit WOD for Skills Friday 1/13

Fitness

5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips

Performance

5 rounds for time:
9 hspu
9 pushups
9 ring dips

Olympic Weightlifting WOD

overhead squat, snatch + snatch balance, 2 cleans + 1 jerk

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