:45/:15 for 10:00
30 MB toe taps
20 MB s2s crunches
10 MB over-the-shoulder
HIIT Class WOD – 5:30pm
Kettlebell Rx Mobility
1)Waves- as a circled group
A) everyone holds hollow body
-one person at a time v-ups
10 rounds
B) everyone toe taps
-one person at a time burpees
10 rounds
C) everyone holds a bottom of squat
-one person stands at a time
10 rounds
Repeat ABC
2) Partner Work with Dynaball
4 rounds
1:00 side passes
1:00 sit-up throws
1:00 lunges with throws
1:00 rest
The year is quickly coming to an end and the Olympic Weightlifting program is looking to close it out with an exhibition of everyone’s hard work in an in-house weightlifting meet!
The next cycle which starts today, MondayNovember 6th, will run for four weeks and will finish on Saturday, December 2nd. Why not retest and see if you’ve progressed? This will be the last weightlifting cycle until January.
Everyone and anyone is able to participate in the mock meet. We will run it like an actual competition: you will have an opportunity to warm up to THREE ATTEMPTS to hit new PR’s in the snatch and then the clean & jerk in a competition format, without the pressure of performing in front of strangers.
Coaches Adrian and Andrew along with some of the seasoned competitive weightlifters will be running the event and providing guidance for those participating. It will be a great opportunity to show off the results of all the hard work everyone has been putting in!
with Carl Paoli at the FreeStyle Connection Seminar
On the agenda this week:
CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5
Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.
Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.
HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!
Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!
Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!
It’s a small hand-held vegetable slicer and in comparison to the bigger version we previously had, it’s much easier to use and saves kitchen space! We haven’t used it for much veggies yet aside from zucchini. I love the quick access, quick cutting, and quick clean up. Plus the spiralized noodles that come from it are super fun.
Zucchini noodles! We set some aside to offer to Lily as well. Quick saute in the pan to add a little warmth and “cooked/crispy” texture with some olive oil + salt/pepper to taste (we omit that for Lily and just add the olive oil).
Zoodles, Marinara, Meatballs
Recipe for this quick meal:
– 2 zucchinis for noodles
– Dorot garlic*
– Dorot basil*
– sugar-free marinara in a jar or make your own! (we used two cans tomato puree with crushed tomato, diced onions, carrots, olive oil, green dried spices, and salt)
– meatballs: we used a package of ground beef with almond meal (as a binder) minced bell pepper and cooked in Kerrygold butter.
Use the veggetti to make your ‘zoodles’ and set aside. Set your pan to medium-high heat while you combine your seasoned beef with the minced bell peppers and almond meal into meatballs. Throw some butter on the pan before cooking, 5-8 minutes per side(s), making sure you rotate every so often. You can get a second pan going for the zoodles or save for later since it’s a quick saute. After the meatballs are done you can throw them in a pot with the marinara already on a low heat. Voila!
Looking forward to using the tool more often. I’m thinking of making some sweet potato curly “fries” or maybe even some regular potato “fries”.. I’m a sucker for those.
Happy weekend & happy meal prepping!
*fresh is always better, but these are really awesome when you’re cramped for time
https://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-11-03 11:00:102017-11-02 22:29:12Recipe for the Weekend!
To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.
The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from.
1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.
2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.
3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.
Our newest class on the FCF menu this November: HIIT!
HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), repeated numerous times. With the time spent in the higher spectrum of intensity, we cannot sustain that work too long, so you can expect a doable warmup into two or three workouts, then a post-workout task.
We utilize many multi-joint movements which are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results! The more work you do in less time, or the higher the power output, the more intense the effort. By employing intervals we dictate your work, but also allow you time to rest and recover. Allowing us to control time keeps your work honest and leads you to your goals faster than usual.
By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. We keep it fun by trying new things we wouldn’t do in our normal CrossFit classes!
Beginning in November, we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.
Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like…
I also wanted to share Michael C.’s Halloween costume this year: so clever, so simple, and “why-didn’t-I-think-of-that” ! Haha! I hope it serves as a reminder to use your IP/favorite tool to cook/prep. I plan on dressing up to coach on Tuesday, so wear your costumes one mo’ time!
Before I sign off, will you do me a favor? Sometime this week in the gym.. I’d really love it if you would go to the whiteboard (closest to the windows) and take a look at who else is participating in the challenge. Find someone who is doing something different than you and strike up conversation. Ask them how it’s going! Maybe you don’t know much about what they’re doing and you want to know more about it. Then share with me what you find out by chatting at the gym (if it’s not too hectic) or sending me an email.
Hugh M doing banded pull aparts during our Powerlifting classes
