http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-30 10:20:452018-10-29 17:26:20Foundation Barbell at the 2018 Armor Open
https://www.foundationcrossfit.com/wp-content/uploads/2018/10/September2018FCF-1-2.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-28 12:50:512018-10-29 05:51:44Week of 10/29 to 11/4
Do bigger sets, but try to use weights that you cannot do more than sets of 10 in unless at Rx loading. Be smart and prepare your hands for this work, whether shaving your calluses down or wearing protective wraps/tape/gloves/etc.
Post time to comments!
21-15-9-15-21 reps for time:
power snatch, 34/25kg
overhead squats, 34/25kg
* 35 double unders after each set
Be able to get into a groove with proper mechanics with high-cycling. Snatches are power dependent, OHS are mobility and stability dependent. High-skill cardio between rounds for practice.
Post time to whiteboard!
6 rounds for time:
10 front squats, 102/70kg
24 American kettlebell swings, 32/24kg
14 burpee box jump overs, 24/20″
It’s been four years since tragedy struck on the Marysville-Plichuck High School campus and we run this workout to remember the lives lost and to bring awareness for continued emotional support to the students and staff at MPHS. This is going to be hard.
AMRAP in 20 minutes:
8 dumbbell front lunges, 2×50/35lbs
12 bar muscle-ups
A classic cardio/weightlifting/bodyweight combo, today is about the muscle-up ability under fatigue. Scaled athletes will work on their respective pulling exercises. Push the pace hard on the run and lunges, then figure out how to further your capacity with the pulling at the end of each round.
If you happened to miss Thursday, you still have a chance at muscle-up practice here. Bar and ring muscle-ups are cool. Also like last week this will be a great retest for those who were here 7 years ago (!!!) and haven’t retested this workout since.
I think the Reebok CrossFit Speed TR is the best “budget CrossFit shoe” out there for feet similar to mine. Check out AsManyReviewsAsPossible’s review video above if you haven’t already.
For those who tried mine at the gym the other day:
This is great at-home (or office) option for in bringing circulation and nerve stimulation to specific areas (just lay or stand on it for five minutes then take a walk- it’s so good!). I first heard about it from Tim Ferris and was hooked after I tried it.
Face it, gym gear gets nasty. Use these in your shoes, your gym bag, and your cubby at the gym if you have one (if you don’t have one, sign up on the clipboard in the back there!)
https://www.foundationcrossfit.com/wp-content/uploads/2018/10/FCF-20081012.jpg453604Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-21 17:58:422018-10-24 16:05:22Week of 10/22 through 10/28
https://www.foundationcrossfit.com/wp-content/uploads/2018/09/Screen-Shot-2018-09-24-at-1.41.54-PM.png509483Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-14 17:06:322018-10-21 16:15:10Week of 10/15 Through 10/21
+ 10/27 – Armor Open Weightlifting Meet at Armor Athletics, Tacoma
+ 11/17 – OUTwod Power of Pride Seattle, sponsored by Foundation CrossFit/Rocket CrossFit/CrossFit Loft/FUELhouse Gym at FUELhouse
The weather is colder and you need to be responsible for your own nutrition. Enter THE INSTANT POT! Usually runs for about $100 so $20 off is nice.
This has replaced our slow cooker and rice cooker in our home. PLUS it does so many other things! Kalua pig/pulled pork in a handful of hours (vs an all-day cook), spaghetti squash from cut to plate in 10 minutes, and you can make cheesecakes?!
https://www.foundationcrossfit.com/wp-content/uploads/2018/10/September2018FCF-1.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-10-07 19:22:102018-10-08 00:51:02Week of 10/8 to 10/14