Did you know that MEMBERS can rent equipment as part of their membership? We have a list of some smaller items like single dumbbells or kettlebells, bands, ab-wheels, and more! Use these to do the Follow Along Workouts if you can’t make it into the gym!
CONDITIONING for Tuesday 9/21/2021
WORKOUT for Monday 9/20/2021
wall walks, split squats, calf raises, tib raises
“NASTY GIRLS”
3 rounds for time:
50 squats
7 muscle-ups
10 hang power cleans, 43/61kg
Post time to whiteboard!
WATCH: This video is over 10 years old. Watch the athleticism of Nicole, Annie, and Eva (recognize these names?) back when CrossFit was a single gym in Santa Cruz, CA.
YOGA for Sunday 9/19/2021
The pointed-toe curtsy lunge is a nice way to scale-up your lunges, and a nice progression to eventually build enough single-leg strength for things like pistols.
WORKOUT for Saturday 9/18/2021
Movement patterns
“+ENAID”
9-15-21-27 reps for time:
deadlift, 65/104kg
handstand pushups
Post time to whiteboard! Then we’ll STRETCH as a group so you can enjoy your weekend.
WATCH: Where do you fall in the following progressions for the pistol?
“The answer is always coffee and squats”
Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.
WORKOUT for Friday 9/17/2021
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Post time to whiteboard.
WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?
Every September when the weather starts to change and people get back into the groove of the autumn grind we inevitably see an increase in gym attendance and interest. It’s incredible!
We want to continue providing the best coaching and service we can for the increased traffic we’ve been experiencing so we’re looking to add to our fantastic team of people. Do you like helping others? Enjoy teaching people? Want to share the amazing journey of ‘increased work capacity’ that you’ve experienced yourself?
Interested? Email us: info[at]foundationcrossfit[dot]com!
CONDITIONING for Thursday 9/16/2021
READ: Comparing SARS-CoV-2 Natural Immunity to Vaccine-Induced Immunity – Med Rx IV
WORKOUT for Wednesday 9/15/2021
wall walks, KOT split squats, calf raises, tibialis raises
6 sets of 3 FRONT SQUATS, as heavy as possible
21-15-9 reps for time:
push press
pistols, R
hang clean
pistols, L
Post times to whiteboard.
WATCH: NAIM, one of the greatest weightlifters who ever lived
CONDITIONING for Tuesday 9/14/2021
READ: Steve’s Club National Program Unveils IGNITE Fundraising Workout – MCU
WORKOUT for Monday 9/13/2021
wall walks, inverted tucks, inverted pikes, inverted hangs, german hangs, skin-the-cats
“500-50-500”
for time:
500m row/400m run
50 pogo burpees
50 altering dumbbell snatch, 35/50lbs
50’ overhead walking lunge, 35/50lbs
50 dumbbell hang clean & jerk (5/5), 35/50lbs
50 pogo burpees
500m row/400m run
Post times to whiteboard!
READ: Whoop’s New Fitness Tracker Has Two Features Even Apple Watch Can’t Beat – Tom’s Guide
