2020 – Page 6 – Foundation CrossFit

Thursday 11/12/2020 – ELLE DRIVER

In 2013 we held a surprise farewell workout with our friends at CrossFit Advantage to celebrate and sendoff Lori who was leaving for deployment. We held it at our 2nd location (CrossFit SLU, RIP) and it was a fun night of fitness and friends.

CONDITIONING for Throwback Thursday 11/12/2020 (At-Home)

ELLE DRIVER

3 rounds for time:
30 toe taps
20 hang clean & jerks
10 pogo burpees

Toe taps should be done on the object you’re lifting: the bumpers on the barbell, the upright kettlebell, or a dumbbell in the tallest orientation. Pogo burpees should also be done over the object. Post time to comments!

CONDITIONING for Throwback Thursday 11/12/2020 (In-Gym)

Kinda 201107

for time:
1000m row
50 alternating DB (squat) snatches
750m row
40 alternating DB (squat) snatches
500m row
30 alternating DB (squat) snatches

Share time to comments!

READ: Meet the Marathon Cheats – The Guardian
WATCH:

November 11, 2020/by Andrew

Training

Wednesday 11/11/2020 – MATCHA

CONDITIONING for Working Womxn’s Wednesday 11/11/2020

MATCHA

AMRAP in 7:00
7 ground-to-overhead
14 lunges

If you can’t go heavy, go fast. If you can do both, then TRY IT. Post results to comments!

LISTEN: Don’t Forget the ‘U’ In ‘Us’ – Lola’s Ink
WATCH:

November 10, 2020/by Andrew

Training

Tuesday 11/10 – GRIFFYNDOR

CONDITIONING for Tasty Tuesday 11/10/2020

GRIFFYNDOR

for max total reps:
5:00 of lunges
4:00 of situps
3:00 of rocket launchers
2:00 of hand-release pushups
1:00 of burpees

The goal of this workout is to give you freedom in how your working sets are built. You obviously won’t go unbroken for the entirety of each time period, but can you use sets in either reps (10 or so at a time) or time (tabata?) to manage your workload?

Scaling Up? Add weight to everything- you can goblet/rack/farmers/overhead the lunge with a weight, you can do overhead situps, goblet Rocket Launchers (ew), weighted hand-release pushups, and pogo (over your weight) burpees.

Compare to 10/23/2020. Post score to comments!

IN-GYM for Tasty Tuesday 11/10/2020

BEAR COMPLEX

Complete 7 unbroken sets of the following:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

These five movements complete one rep of the “Bear Complex”. Repeat this complete seven times/reps in a row without setting the barbell down on the ground. Repeat for five total cycles, increasing the weight and resting as needed between each round to complete the workout. (Check this 200lbs effort from 2011!)

Score is the max weight used for your fifth unbroken round.

READ: My Favorite Beverage is a 2000-Year-Old Energy Drink from Ancient Rome – QZ
WATCH:

November 9, 2020/by Andrew

Training

Monday 11/9 – RHOAM

CONDITIONING for Monday 11/9/2020

RHOAM

EMOM x 40:00
a. :40 max burpees, :20 rest
b. :40 sumo deadlift high pull, :20 rest
c. :40 situps, :20 rest
d. :40 parallel kettlebell swings, :20 rest
e. :60 max plank

Do you best to pace so that you’re actually working the entire time you’re supposed to, especially since you have built-in rests. Post score to comments!

READ: ’21 Fitness Pitfalls to Avoid,’ According to Pat Sherwood – MCU

November 8, 2020/by Andrew