February 2021 – Foundation CrossFit

Monday 3/1

New beverage lineup for 2021

We expanded our drink offerings in the gym to cover the needs of our athletes for pre-workout (before), intra-workout (during), and post-workout (after). Most of the beverages we carry can be had at any time of the day- just be mindful if it contains caffeine.

To celebrate the expanded options we’re now selling each can for $3 each! Simply go up to the fridge, sanitize your hands, grab your preferred option, then write your selection down on the charge sheet!

Before we begin discussing these supplements remember that none of these things provide you any benefit whatsoever if you don’t have a good foundation of nutrition based on quality proteins and plants, adequate hydration, and good amount of sleep.

PRE-WORKOUT

Kill Cliff IGNITE

25 calories: 15g/0g/0g. 150mg caffeine, no sugar (10g erythritol). B-Vitamins, Electrolytes, Naturally sweetened. Made in USA.

INTRA-WORKOUT / ANYTIME

O2 Oxygenated Recovery

15 calories: 4g/0g/0g, caffeine-free. Electrolytes modeled after an IV bag: 280mg sodium, 270mg potassium, non-carbonated.

FOCUSAID Energy Zero Sugar

100mg caffeine. Nootropics, Gaba, Alpha GPC.

IMMUNITYAID Defend

40 calories, caffeine-free. Echinacea, Vitamins A, C, D, Zinc.

PARTYTIME Revive

40 calories, caffeine-free. 5-HTP, Milk Thistle, Electrolytes.

FITAID

40 calories: 9g/0g/0g. B-Complex, Vitamin C, Magnesium, Tumeric, Cayenne, Rosemary.

POST-WORKOUT

Kill Cliff Recovery

20 calories: 12g/0g/0g. 25g caffeine. Taurine, B-Vitamins, Green Tea and Ginseng.

FITAID Recover

40 calories, 45mg caffeine. Vegan. BCAAs, Glutamine, Omega 3s.

FITAID Recover +Creatine

40 calories (9g/0g/0g), 45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.

FITAID Recover Zero Sugar +Creatine

45mg caffeine. Vegan. Creatine, BCAAs, Glutamine.

Throughout this coming week we’ll break down EACH drink in its entirety.

CONDITIONING for Monday 3/1/2021

VILI

As many reps as possible in 12:00 of
60 penguin jumps (or double unders)
40 weighted lunges
20 hang clean & jerks

If you can, let’s get familiar with your jump ropes again! Whatever weight you use for the hang clean & jerk (we were thinking of a single dumbbell or kettlebell), use that for the lunges in either rack or hang position. Make sure you step long and wide each rep! Can be in place (forward/backward) or walking.

Post results to comments or your journal!

SKILLS CLASS begins today
– RSVP for them at 8am, 11am, and 4pm. Today’s skill is the Deadlift!

WATCH:

February 28, 2021/by Andrew

Training

Sunday 2/28

10am Yoga on Zoom with IVAN.MVMT when you RSVP via PushPress!

CONDITIONING for Sunday 2/28/2021

WATCH:

February 27, 2021/by Andrew

Training

Saturday 2/27

IN-GYM TRAINING for Saturday 2/27/2021

Every 2:00 x 3 sets do 1-2-3-2-1 pullups

Deadlifts w/ Z-presses

(CGO 17.4)
AMRAP in 13:00
55 deadlifts
55 med ball cleans, 10/14/20lbs
55 calorie row
55 HR/HSPU

Post time to journal!

HIGH INTENSITY INTERVAL TRAINING for Saturday 2/27

READ: The Truth About Hydration – Should You Drink Eight Glasses of Water a Day? – The Guardian
WATCH:

February 26, 2021/by Andrew

Training

Friday 2/26

This particular weight rack lives in Lane 6 alongside the Power Rack. Please use the right side with calibrated Rogue Fitness plates for powerlifts only (squats, bench, presses, deadlifts and accessories) and the left side with Eleiko competition discs for olympic weightlifting only. We consider these our premium competition plates so they should only be used with staff approval or in personal training.

And as always, put your equipment back in the order in which you found it.

CONDITIONING for Friday 2/26/2021

READ: This is What It’s Like For Men With Eating Disorders – BuzzFeed News
WATCH:

February 25, 2021/by Andrew

Training

Thursday 2/25

The rack position in either the barbell, kettlebell, medicine ball, sandbag, and dumbbells means we want the elbows forward of the hands (in profile view), in a standing position with the legs and hips completely locked out. The eyes should stay up the entire range of motion.

This shape allows our bodies to be efficient pillars at bearing weight during our exercises.

IN-GYM WORKOUT for Thursday 2/25/2021

a. Warmup

Complete 2-3 times
10 calorie row
5 burpee complex (pushup + bottom-only burpee + burpee)
10 prone scorpions
5 snatch-grip push press + OHS
10 v-ups
5 HR/HSPU

then 3-5 trainer-led reps of the BURGENER WARMUP.

b. Strength

Pullup Strength Ladder: E2MOM do 1-2-3-2-1 for 3 rounds
EMOM do 3 front squats + 1 jerk for 12 rounds. Challenge: Pull barbell from ground?

c. Conditioning

(CGO 17.1)

for time/20:00 cap
10-20-30-40-50 DB snatches, 50/35/20lbs
15 burpee box jump overs, 24/20/12”

This means you’ll do 10 DB snatches, 15 bbjo, 20 snatches, 15 bbjo, 30 snatches, 15 bbjo, etc. Post time to journal or comments!

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

February 24, 2021/by Andrew

Training

Wednesday 2/24

Elbows “high and outside” is a powerful posterior exercise that develops strength in the biceps tendon, the biceps, all parts of the deltoids (shoulder caps), and the traps. This helps undo “tech neck”, but also helps develop better strength and coordination in the olympic lifts.

Commonly used in body building the high-pull, or upright row, can develop hypertrophy in the yoke area, keeping it strong and healthy. It’s also good for our athletes as that’s the place you rack a barbell for a back squat- the more meat for cushion, the better!

CONDITIONING for Wednesday 2/24/2021

READ: Hockey Has a Gigantic-Goalie Problem – The Atlantic
WATCH:

February 23, 2021/by Andrew

Training

Tuesday 2/23

In any support position (pushup position on the ground, lockout on the parallel bars, lockout on the rings) the most efficient position for our purposes mean extended wrists, locked elbows, shoulders forward, upper back rounded, and abs on. If possible, lockout the legs and point the toes just in front of the body.

These points of performance help maintain tension in the shape and keeps us efficient at our movements like muscle-ups, dips, pushups, burpees, and more!

IN-GYM WORKOUT for Tuesday 2/23/2021

a. Warmup

Complete 2-3 times

20 calories Row
10 Burpee Complex
20 scorpions
10 snatch-grip push press + OHS
20 v-ups
10 HR/HSPU

then BURGENER WARMUP. 3-5 trainer-led reps

b. Strength

EMOM x 10 do snatch + OHS twice, then

EMOM x 5 do 2 snatches

c. Conditioning

AMRAP in 20:00
4 DB thrusters, 2×50/35/20lbs
6 toes-to-bar
24 pogo hops (or double unders if you bring your jump rope)

READ: Why Our Food Needs to Use Less Water – BBC
WATCH:

February 22, 2021/by Andrew

Training

Monday 2/22

On March 1st we’ll begin our new SKILLS class, where athletes can refine their technique and practice in our basic barbell lifts. These will occur on Mondays, Wednesdays, and Fridays at 8am, 11am, and 4pm where they will rotate skills every two weeks.

This will also be our new On-Ramp development course for newer athletes after their initial personal training session.

CONDITIONING for Monday 2/22/2021

READ: 4 Work-From-Home Tech Tricks I Learned From Twitch Streamers – WIRED
WATCH: Unlike previous years, we will not be running any events for The Open this year. That said we’ll be programming the events for the Saturday classes. More details to come next week!