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Tuesday 5/4

Single-leg movements are arguably more important to activities of daily life since you move more in those patterns (lunge, step-up, RDL, good morning, cycling!) than you do anything two-legged and symmetrical (back/front/overhead squat, thruster, etc)

CONDITIONING for Tuesday 5/4/2021

TANGENT

As many reps as possible in 7:00
9 handstand/hand-release pushups
9 (DB) power cleans

3:00 rest, then

As many reps as possible in 7:00
15 dips
15 (DB) hang power cleans

3:00 rest, then

As many reps as possible in 7:00
21 pushups
21 (DB) deadlifts

Choose exercise variations that allow you to continue to move as it should be a grind. Post results to comments!

FOUNDATION CYCLERS meet tonight! The group will continue to meet Tuesday, Thursday, and Saturday for some bicycle fitness.

WATCH:

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Foundation Cycling 2021

Hey Foundation Fam,

This Tuesday 5/4 marks the start of the second official season of a road cycling group we piloted last year. Foundation Cycling embodies many of the things you love about FOUNDATION Gym.

The group is made up of a diverse & inclusive body of individuals from all levels of experience & includes both Foundation & non-Foundation members. It’s free to join & doesn’t affect your Foundation class counts!

Similar to your Foundation classes the ride season is thoughtfully programmed to advance your cycling health & overall athleticism. It runs every Tuesday, Thursday, Saturday from May 4th to August 21st with increasing goals & objectives (think of it as a 3-month Endurance cycle). Our Tuesday/Thursday rides are shorter & flatter, our Saturday rides are longer typically with a break for lunch. Just like Foundation classes though, regardless of programming we meet you where you are in your stage of fitness.

On that note, just like modified versions of “Rx” in class if your endurance isn’t quite ready for high mileage come out anyway. Speak to the group & you’ll get modified mileage suggestions. The routes are always pre-planned & mapped. Make it your own & join at the start, halfway through, or at the end- we’re just happy to see you!

This isn’t a pay to play group so don’t worry if you have the latest & greatest bike. There will also be people with single speeds & thicker tires. You’ll find camaraderie with someone that’s in your same lane & that’s what it’s all about!

How to get involved:

Contact coach Ron on Instagram: @rhook3386
Join our Strava club: Foundation Cyclers
Just Show up: Starting 5/4 & every Tuesday & Thursday after we meet at the gym at 6pm. (1415 12th Ave).

We’d love to have you!

-Ron

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Monday 5/3

Amplitude (the maximum extent of a vibration or oscillation, measured from the position of equilibrium) in the kip can determine the power of the movement for a toes-to-bar, pullup, or muscle-up.

The position of equilibrium would be the upright. Notice how far the chest moves forward while maintaining a global arch? Shapes like the one above are what we should be shooting for in training. Simply arching the lower back and pulling the heels up as high as possible get the job done, but don’t last in the long run.

IN-GYM WORKOUT for Monday 5/3/2021

Warmup

three tabata efforts (:20 of work, :10 of rest, repeated for 8 rounds) for three different exercises, resting no more than a minute between each effort.

Strength

every minute on the minute for 7 minutes: deadlift + clean + jerk.

One of the exercises need to be doubled up: can do 2 deadlifts + clean + jerk, or deadlift + 2 cleans + jerk, or deadlift + clean + 2 jerks. You should choose the version of the complex that allows you to sharpen your technique where it’s needed, or choose the lifts you have most fun with.

Conditioning

7 rounds for time:
35 (unbroken) double unders
7 back squats, 40/65/90kg

Coach will determine a time cap if necessary. Post times to whiteboard!

READ: Mental Toughness and Past Lessons Lead to Travis Mayer’s Quarterfinals Win – Morning Chalk Up
WATCH:

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Sunday 5/2

Approximately 6 years ago we had to close down our 2nd facility CROSSFIT SLU after the property was purchased. The warehouse on Fairview between Thomas & Harrison was demolished so everyone came to FOUNDATION on 12th. Congrats to those who just celebrated their 6th year at FOUNDATION!

+ + +

Join us at 10am for YOGA for recovery and flexibility practice at 10am.

RSVP via PushPress for the Zoom meeting info

HIGH INTENSITY INTERVAL TRAINING for Sunday 5/2/2021

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Saturday 5/1

Bring in your jump ropes! Also if you didn’t already know, members have the option to store their gym gear in our cubby system. Just sign up on the clipboard in the back and you can get one assigned. That way you don’t have to lug your stuff around every time you come to the gym.

IN-GYM WORKOUT for Saturday 5/1/2021

Warmup

15 med ball front squats, light
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)

Repeat until coach says stop!

Workout

for time:
120 double unders
60 wall ball, 10/20/30lbs
30 bar muscle-ups
60 mb clean, 10/20/30lbs
120 double unders

Post time to whiteboard!

WATCH:

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Friday 4/30

IN-GYM WORKOUT for Friday 4/30/2021

Warmup

AMRAP until coach says stop
15 air/goblet squats
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)

Conditioning

Tabata front squats, 25/35/44kg, then

5 rounds for time:
500m row
30 slam ball, 10/20/30lbs
30 box jumps, 12/20/24”

Post time to whiteboard/comment!

WATCH:

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Thursday 4/29

Hip extension is one of the most-common patterns we utilize in our training. Like the photo above the hips go back with a flat back and bent legs then you stand quickly and powerfully into good posture.

CONDITIONING for Thursday 4/29/2021

GANON

AMRAP in 15:00
12 one-arm deadlift
9 one-arm hang power clean
6 one-arm shoulder-to-overhead

Alternate sides each round. Post results to comments!

LISTEN: Sex Education Often Leaves Out Queer People. Here’s What You Need to Know – NPR’s Life Kit

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Wednesday 4/28

Are you stronger and with better technique than a year ago?

STRENGTH & CONDITIONING for Wednesday 4/28/2021

Warmup

– 15 air squats
– 12 calories sprint
– 9 hand-release pushups (or HSPU)
– 6 pullups
– 3 knees-to-bar

AMRAP until coach says stop! Feel free to go hard if you’d like (there’s no conditioning today) then let’s do Tabata situps

Strength

Every 90 seconds, starting with an empty bar
– HANG SNATCH for as long as possible until you reach or max or total 3 misses then
– HANG CLEAN for as long as possible until you reach a max or total 3 misses

Focus on reaching the FINISH position of each lift to ensure maximum elevation of the barbell, then dive under as quickly as you can.

Post both lifts to whiteboard!

WATCH:

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Tuesday 4/27

Make sure you have your jump rope on you this week!

Better yet, why not sign up for a free cubby in the shop room where you can store your gym-specific gear? That way you don’t have to lug your stuff in every time.

Ask a coach about it next time you’re in.

CONDITIONING for Tuesday 4/27/2021

SETUP

10-20-30-40-50 reps for time:
pogo hops
push press
reverse crunches

Ideally done with a bumper plate, but use whatever you’ve got! 20:00 time cap. Post time to comments!

READ: Knee Noise? – Kneesovertoesguy

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Monday 4/26

For many hanging exercises (kipping pullups, toes-to-bar, muscle-ups) moving into a global arch shape can initiate the kip speed up the rep.

IN-GYM WORKOUT for Monday 4/26/2021

Warmup

15 air squats
12 calories
9 hand-release (or handstand) pushups
6 pullups
3 toes-to-bar

Repeat until coach says otherwise!

Workout

EMOM for 30 minutes:
a. 12-18 calories
b. 5-8 deadlifts
c. 12-18 pistols / step-downs
d. 5-8 (c2b) pullups
e. 1 clean + 2 jerks

Focus on completing the Rx work within the minute with some time (10-20sec) to rest before the next interval. We’d prefer you maintain the most-complex version of the skill and adjust the reps in terms of scaling.

Go heavy on the jerks! Post results to your journal and the whiteboard.

READ: Inconsistent on the Rings? – CrossFit Journal
WATCH: 2-Part Follow-Along Kettlebell Workout

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