This coming Saturday we have a special SHADOW BOXING class for the FCF community, lead by one of our own, Manny!
Emmanuel (Manny) Papoutsakis started training in Krav Maga over 10 years ago and is Level 3 Silver certified through Krav Maga Alliance. He has many years of experience as an instructor teaching both classes and seminars at other locations before he moved to Seattle. He reached out to us with the following:
“I wanted to give back to Foundation CrossFit and share with the community a workout that has helped me get through this quarantine. I’ll teach you some of the basic components of self-defense, such as fighting stance, movement, and punching combinations. We will put those techniques together into a fun workout that includes shadow boxing and various bodyweight movements!”
Krav Maga is the official self defense and fighting system of the Israeli Defense Force and is used by law enforcement agencies around the world. This is a self defense for the modern world, training you to deal with real life situations using techniques that can be learned and quickly mastered by anyone, regardless of age, size or previous training.
SESSION for Thursday 5/7/2020
WARMUP
a. Joint Prep
Wrist Mobility
Dynamic Wrist Mobility
Ankle Circles
Seiza Sitting
b. 7:00 of freestyle Jump Rope variations
c. Double Under Practice
3 rounds of :30 each
– single-single-double under
– single-double under
– double unders
d. Dumbbell Practice
3x building weight/reps and complexity
3-5 hang cleans
3-5 front squats
3-5 thrusters
WORKOUT
for consistency
35 double unders
12-15 double dumbbell hang squat cleans, medium weight
1:00 rest
x 3, then
35 double pogo hop (total and lateral)
12-15 double dumbbell thrusters, medium weight
1:00 rest
x 3, then
as slowly as possible d0 30 or so dragon flags
NO EQUIPMENT OPTION:
Penguin Jumps and use a loaded backpack as a weight.
COOL DOWN
– 2:00 jog in place
– 1:00 hips of glory/side
– 2:00 passive bottom of squat
2nd Serving- Need More Work? (Endurance-Bias)
HSPU Strength Ladder: EMOM x6 do 1-2-1 reps
READ: Shuteye and Sleep Hygiene: The Truth About Why You Keep Waking Up at 3am – The Guardian
WATCH:
Maia doing some farmer’s carries
SESSION for Wednesday 5/6/2020
WARMUP
Joint Prep for 10:00 with particular attention to wrists, shoulder and hips
Wrist Mobility
Dynamic Wrist Mobility
Elevated Samson Stretch
Cossack Squats
Inside Squats
Bootstrappers
then 3 rounds, increasing in intensity and speed every round
12 speed skaters (total)
12 forward lunge steps (total)
12 sit ups
4 push ups
4 wide push ups
4 narrow push ups
WORKOUT
for quality
accumulate 50 pike pushups
*Start and EMOM – 3-5 shooter pushups
then accumulate 50 (25/side) 1-arm z-press @ 31X1 tempo
*Start and EMOM – 20 flutter kicks
then accumulate 50 v-ups
*Start and EMOM – 20 plank run steps
Each movement needs to be done to the highest quality possible. The EMOMs add to raise heart rates, practice stabilization under duress, and give athletes a short break between sets. Shoot for about 10-15 reps each set.
COOL DOWN
5:00 frog stretch
10-20 supine scorpions
10-20 prone scorpions
2nd Serving- Need More Work? (Strength-Bias)
100 banded high pulls
150 banded tricep extensions
200 banded bicep curls
AMRAP in 3:00 banded sumo deadlift high pulls
HSPU Strength Ladder: EMOM x 5 do 1-2-1 reps
READ: The Real Secret of Youth Is Complexity – Pocket
WATCH: Our pistol progression
Raise your hands if you’re legs feel those Rocket Launchers!
SESSION for Cinco de Mayo Tuesday 5/5/2020
WARMUP
a. Joint Prep, with particular attention to hinge and hip movements
b. Movement patterns – Make sure inch worms, drinking birds, hopping, and squatting are emphasized.
3 rounds, increasing in intensity and speed every round
5 air squats
5 pushups
5 situps
5 dive-bomber pushups
5 hip thrusts
WORKOUT
3 rounds for time:
15 hand-release single-arm deadlift/side (heavy)
15 pogo burpees
15 double-hand shoulder squats/side (heavy)
NO EQUIPMENT OPTION: Load up a backpack and use it as a weight!
2nd Serving- Need More Work? (Strength-Bias)
3 rounds of Bicep curl 21s (7+7+7) then 100 band behind-the-neck presses
HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 reps
Here’s the Workout Prep video for 2020 0504:
ARTICLES!
READ: The Date for Thor Bjornsson and Eddie Hall’s Boxing Match Has Been Announced – BarBend
WATCH: A follow-along workout you can do at home!
For the month of May you’ll need some sort of medium-heavy load like a bumper plate, a pair of dumbbells or kettlebells (or jugs) and a jump-stretch band.
Rent the equipment from us or you can try to order them on your own. Really a heavy-ish backpack, two medium-heavy handheld items work. For the band you could try to cut a bike inner tube.
SESSION for STAR WARS DAY, May the 4th, 2020
WARMUP
:30 on/:15 off x 4 plank holds
:30 on/:15 off x 4 arch
8:00 of alternating TGU for quality
WORKOUT
E3MOM x 3
30 mountain climbers
30 weighted single-arm overhead reverse lunges, medium-heavy
E3MOM x 3
30 bicycle kicks
30 rocket launchers
POST-WORKOUT
3 mins Straddle Stretch
2 mins Right side Straddle Stretch
2 mins Left side Straddle Stretch
2nd Serving- Need More Work? (Strength-Bias)
3 x 8-12 glute bridge single-arm floor press, rest 30s between arms, 30s between sets
3 x 8-12 single-arm Z-Press, rest 30s between arms, 30s between sets
3 x 45s banded plank, resting 45s between sets
HSPU Strength Ladder: E2MOM x2 of 1-2-3-2-1 reps
Workout Prep Videos: This past weekend we released a couple of Workout Prep videos for those who want/have to do the workout on their own time and cannot attend any of our Zoom classes. In these videos we cover the workout format, a warm up, and skill session. The workout is then to be done on your own. These will be on a one-day delay and you’ll have to opt-in for the link as they will be unlisted on our YouTube in the future.
READ: Discover Your Ideal Sleep Position Then Train Your Body to Use It – Wirecutter
WATCH: Thor deadlifts 501kg/1102lbs!
Like pancakes?
Dave will be on Instagram Live at 1pm today making some pancakes! Check out yesterday’s post for the list of ingredients needed for it all.
Also 10am Yoga with Ivan!
CrossFit WOD for Sunday 5/3/2020
Run 1 mile for time
Rest 5 minutes
Run 1 mile for time
Can you match your time from the first mile? Share both times to comments!
HSPU Strength Ladder: every 2:00 on the minute x2 do 1-2-3-2-1 reps
READ: How the 1918 Flu Epidemic Created One of Today’s Biggest Fitness Crazes – Wirecutter
WATCH:
Can’t do HSPU? Try Z-presses with something heavy
Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:
2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar
2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter
Optional add-ins: fruit (we’ll have blueberries)
CrossFit WOD for Saturday 5/2/2020
70 HSPU for time. 100m run or 20 jumping jacks every break.
If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?
Post time to comments!
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company
WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!
It’s Champagne Friday! Join us at 6:30pm on Zoom- address in ZenPlanner.
SESSION for Champagne Friday 5/1/2020
WARMUP
– Cossack squats, static squat stretch, ankle mobility
– 3-5 sets of 5-8 push-ups with a 5-second tempo down then quickly locking out
– 3 sets of a 1:00 gymnastics-style plank
WORKOUT
AMRAP in 10 minutes:
– 10 plyo push-ups
– 15 v-ups
– 20 rocket launchers (jumping 1-1/4 squat)
2:00 rest then
AMRAP in 5 minutes:
– 10 push-ups
– 15 sit ups
– 20 air squats
– The workout essentially repeats itself after the break, but with a shorter time domain and simpler movements. This should allow you to continue moving through each exercise even if fatigued from the first 10 minute AMRAP.
Share total reps completed to comments!
2nd Serving- Need More Work? (Strength-Bias)
5 rounds spread throughout the day
21s for delts + 21s for biceps
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 handstand pushups
READ: Seattle Institutes a 15% Cap on Food Delivery Service Commissions – The Seattle Times
WATCH:
