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CGO 18.3 is…

An Open prep class getting their hips ready for work

ARTICLES

+ CGO 18.3 Workout Details and Scorecard – CrossFit

CrossFit WOD for Friday 3/9

CGO 18.3 – Rx

2 rounds for time of:
100 double unders
20 overhead squats, 52/36kg
100 double unders
12 ring muscle-ups
100 double unders
20 dumbbell snatches, 50/35lbs
100 double unders
12 bar muscle-ups

CGO 18.3 – Scaled

2 rounds for time of:
100 single unders
20 overhead squats, 20/15kg
100 single unders
12 pullups
100 single unders
20 dumbbell snatches, 35/20lbs
100 single unders
12 pullups

Post scores/times to whiteboard!

Olympic Weightlifting WOD – Week 1/8, Day 3/3

hang clean + clean + jerk
overhead squat max

Powerlifting WOD – Week 1/8, Day 3/3

bench press max

deadlift max

Gymnastics Strength WOD

more muscle-up development

Kettlebell WOD

30-20-10 reps of
swings
squats
push press

then

Banded deadlift 2×10 @ 50-55% of 1RM

– 3 sets of 30 reps, banded good mornings
– 3 sets of 8 reps, glute hamstring raises
– 3 sets of 30 reps, hip extensions

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Back Squat Golf

Team Hellabuff

ARTICLES

+ 18.2 Workout Analysis – CrossFit Games

CrossFit WOD for Thursday 3/8

back squat 5-10-15-20, then

5 sets for max reps and max load: clean + max hang cleans

Post the heaviest clean load and max reps to whiteboard!

HIIT WOD

Every min on the min for 10min
20 – 35 double unders
– then –
Every min on the min for 10min
15 V- ups
– then –
Every min on the min for 10min
20 ball slams

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14point3

Team Be Epic at 18.2

ARTICLES

+ “She Is Not the Product of Her Circumstances” – CrossFit Journal

CrossFit WOD for Wednesday 3/7

establish a heavy 3-rep deadlift, then

CGO 14.3

as many reps as possible in 8 minutes:
10 deadlifts, 61/43kg (135/95#)
15 box jumps, 24/20″
15 deadlifts, 84/61kg (185/135#)
15 box jumps, 24/20″
20 deadlifts, 102/70kg (225/155#)
15 box jumps, 24/20″
25 deadlifts, 125/84kg (275/185#)
15 box jumps, 24/20″
30 deadlifts, 143/93kg (315/205#)
15 box jumps, 24/20″
35 deadlifts, 166/102kg (365/225#)

Compare to 03JUL2015. Post score!

Olympic Weightlifting WOD – Week 1, Day 2/3

hang snatch + snatch + push press

overhead squat max out

Powerlifting WOD – Week 1, Day 2/3

We’ll go through the basic execution of your upcoming program!

Kettlebell WOD

EMOM for 12 minutes:
a) 2 swings left, 2 snatches left
b) 2 swings right, 2 snatches right

rest

max reps of goblet squats for 3 minutes

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Hurts So Good

Team Hurts So Good at the Weekly Open Event for 18.2

Teams are STILL open to join for the remaining three weeks of the Foundation CrossFit Intramural Open 2018! Sign up on the sheet outside the office windows.

ARTICLES

+ Leaving a Legacy: Lindsey Valenzuela’s Incredible Comeback – Athlete Daily

CrossFit WOD for Tuesday 3/6

AMRAP in 10 minutes:
35 double unders
15 ground-to-overhead, 35/25kg

rest 5 minutes

AMRAP in 10 minutes:
18 double unders
6 box jumps, 32/24″
3 muscle-ups

rest 5 minutes

max OHS (35/25kg) in 3 minutes

Post all three scores to whiteboard!

CompEx WOD

MFT #1404

HIIT WOD

SET 1

EMOM 1:00 x 10
10 single/double unders
8 jumping lunges
6 slam balls
4 pushups

SET 2

4 rounds, 1:00 on/:30 active recovery

  • curtsy lunge with db / mountain climbers
  • db squat flow / box shuffle
  • RDL w/db row / squat jacks

SET 3

LADDER

10-to-1
shuttle sprint & burpee (ex: 10 shuttle sprints, 10 burpees, 9 shuttle sprints, 9 burpees…)

Finisher: CORE

7 minute abs, 2 rounds x :30 each

  • bicycle
  • reverse sit up
  • crunch
  • russian twist
  • flutter kicks
  • slow/no arms sit up
  • scissor kicks

Endurance WOD

Many people have been asking for Endurance workouts while we wait for the next iteration of ENDURANCE CLUB to come back. Here’s one you can do at the nearby track

9x300m run, alternate between medium-hard intensity and medium intensity (or :05 to :10 slower per effort).

Look for the hash marks along the track during a two-lap warmup jog. The 300 starts at the number and concludes at the Finish Line.

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Spring cleaning!

See what we did there?

We’re all feeling it. The doldrums of the PNW winter. Let’s start thinking ahead to the warm days of spring we enjoy so much!  It’s not only time to clean out our closets, it’s also a great time to revisit our fitness goals or set new ones. Summer is right around the corner. Maybe a marathon? Maybe an obstacle race? Maybe hiking Rainer? Maybe it’s turning off Netflix? We can help!

FREE, NO OBLIGATION CLASS

We invite you to join us for our upcoming free, no obligation Community CrossFit Class!

  • Saturday, March 31st at 12:00 PM

These classes can be ‘just sweaty’ or ‘super tough’. We’ll guide you through it! All levels of experience and fitness welcome. Let us show you how we can make CrossFit approachable for everyone! You can RSVP here.

 

CURRENT MEMBERS, REFER A FRIEND AND SAVE

There is a little reward in it for current athletes when you Refer a Friend. If your friend registers for our on-ramp program, you’ll each receive a $25 credit towards your memberships!

HOW IT WORKS:

  1. Have your friend Get Started in one of our on-ramp programs.
  2. Have your friend enter your name on the “Referred by:” line on their waiver.
  3. When your friend enrolls in our Foundations Course or Experienced Athlete Transfer Week, you will receive a $25 credit towards your next month’s membership.
  4. Your friend will receive a $25 credit towards their first month of membership following completion of their on-ramp.

 

IS YOUR FRIEND ALREADY READY ? 

Registration for our next Foundations On-Ramp Course  is now open and it will run April 3rd through April 28th.  This course is 12-classes over 4-weeks. Details and sign up here!

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Wonder Weekend

– The weekly CGO Event for 18.2 was LIVE AS F*CK!
– So many records were broken at the Arnold Fitness Festival in Columbus, OH over the weekend
– Strongman competition was won by Hafthor Bjornsson aka The Mountain from Game of Thrones (who deadlifted 472kg/1041lbs!!!)
– On the Olympic Weightlifting side we had things like this happen:

As far as the FCFio goes, y’all are killing it! The current trend is that from week to week we see more and more athletes hitting the Rx workouts, and completing movements they didn’t think possible!

ARTICLES

+ CrossFit Games Open 18.2 Preliminary Data – Beyond the Whiteboard

CrossFit WOD for Monday 3/5

DOUBLE HELEN

3 rounds for time:
800m run
48 kettlebell swings, 24/16kg
24 pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/5, Day 1/3

Our new cycle begins! We’ll begin with some testing for those who are competing at the end of April. Something else for those competing in the beginning of April.

slow deadlift + power snatch + push press
slow deadlift + power clean + push press
back squats

Powerlifting WOD – Week 1/5, Day 1/3

A new cycle begins today with a focus on the Big 3: squatting, pressing, and pulling! You’ll have a chance to work on all three everyday, plus accessory work.

back squats tests
overhead tests

Kettlebell WOD

Kristen M. has signed up for the Tactical Strength Challenge which involves testing a max deadlift, max pull ups, and snatches. Sheena and Grayson already had plans to incorporate deadlifting into kettlebell programming but what better way to do deadlifts to help support Kristen as she trains!

Don’t worry, we’ll still have a lot of kettlebell work in. We’d like you to know that we will be going through a 12-week deadlift cycle.

– Simple & Sinister , then
– Establish a 1 rep max deadlift on week 1, day 1
– Deadlift 1×10 @85-95% of 1rm

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CGO 18.2 is

Brett is just missing another dumbbell

“A BURNER!”

ALSO:

Here’s the registration link for next Foundation Barbell cycles!

– Olympic Weightlifting (M/W/F at 6am/11am/6:30pm/7:30pm)
– Powerlifting (M/W/F at 6am)

ARTICLES

+ CGO 18.2 Rules & Standards Scoresheet – CrossFit

CrossFit WOD for Champagne Friday 3/2

12 minutes to complete both 18.1 and 18.1a

18.2
1-2-3-4-5-6-7-8-9-10
dumbbell squat, 2×50/35lbs
bar-facing burpee

18.2a
1RM clean

Notes:
– If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.

Olympic Weightlifting WOD

We conclude buffer week with a double day of complexes- one for the snatch, one for the clean/&jerk

Gymnastics WOD

handstand pushup development

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Foundation Barbell Program Registration – March 2018

Email your questions/comments/concerns to barbell@foundationcrossfit.com!

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The Aerobic Girevek

Here’s hoping for a 0% chance of rowing again and a 90% chance for pullups!

ARTICLES

+ Success Story: Michael D – Foundation CrossFit Nutrition
+ Hardstyle, Girevoy, or CrossFit: How to Decide Which Kettlebell Style is Best? – Breaking Muscle

CrossFit WOD for Thursday 3/1

for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings

* indicates double kettlebells

Post time to whiteboard!

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Practice Practice Practice

Nathan working the dumbbell clean while Ross hits the t2b as Dave and Matt judge carefully, all during 18.1

Any guesses to what we’re going to see in 18.2? Castro released an instagram hint.

ALSO: Please read our DOG POLICY for the gym.

ARTICLES

+ Mini-Challenge #2: Try Something New! – FCF Nutrition

CrossFit WOD for Wednesday 2/28

5 rounds: snatch + max hang snatch at 70%

3 rounds for time:
50 double unders
50 knees-to-elbows
50 air squats

Post max load and time to whiteboard!

Olympic Weightlifting WOD – Buffer Week
Continuing the warmup sequences from Monday, making sure you understand your shortcomings and are actively working on them through your warmups.
Kettlebell WOD
bent press progression

accessories

circuit training
snatch, left :30 seconds on/0 seconds rest
rack hold left, :30 seconds on/0 seconds rest
snatch, right :30 seconds on/0 seconds rest
rack hold right, :30 seconds on/45 seconds rest
repeat circuit 3x
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