A couple of clarifications about the next FOUR Fridays:
– The evenings won’t be run like a traditional class, but as a member you should still come in to do your workout: we’ll have warmups and skill prep written on a whiteboard for you to follow!
– You don’t have to be registered to throw down during FRIDAY NIGHT LIGHTS.
– You don’t have to have completed the Online Judges Course to judge anyone.
– If you are retesting you are responsible for providing your own judge.
– If you really care about improving your performance record your workouts so you can analyze it (like in the video below)
– The three raffles for Friday Night Lights are for everyone who is present. There are many ways to earn tickets.
Leaderboards as of Sunday evening
– FCF Ladies
– FCF Gents
CrossFit WOD for Monday 10/14
AMRAP in 10:00 of
200m run
max unbroken pullups
then take 10:00 to establish a front squat 1RM
Post results to whiteboard!
READ: “Goodnight Moon,” Almost 75 Years Later – LA Review of Books
WATCH: How to Video Reveiw to Improve Your Repeat – Training Think Tank
CrossFit WOD for Saturday 10/12
TEAM CINDY
You Go, I Go AMRAP in 40:00:
10 pullups
20 pushups
30 squats
or
TEAM MARY
You Go, I Go AMRAP in 40:00
10 hspu
20 single leg squats
30 pullups
Athletes will alternate lines of each workout: Athlete A does 10 pullups, Athlete B does 20 pushups, Athlete A does 30 squats, Athlete B does 10 pullups, Athlete A does 20 pushups, etc. Continue until time is complete! Post score to whiteboard.
CrossFit WOD for Sunday 10/13
every 3:00 for 24:00
200m run
250/200m row
35 double unders
then
establish a 1RM front squat
Post squat to whiteboard!
WATCH: Annie Thorisdottir’s 20.1
WATCH THIS TOO : Recovery 20.1 – The Active Life
The 2020 season has begun!
CrossFit WOD for Friday 10/11
CGO 20.1
10 rounds for time:
8 ground-to-overhead, 43/29/20kg
10 bar-facing burpees
Post time to games.crossfit.com and whiteboard!
FRIDAY NIGHT LIGHTS 20.1
READ: CGO 20.1 Workout Description and Strategies – Morning Chalk Up
LISTEN: 20.1 Strategy Podcast – MisFit Athletics
WATCH: CrossFit Games Open 20.1 First Thoughts – Training Think Tank
Today is the beginning of the 2020 CrossFit Games Open! The workout will be released tonight at 5pm PST on games.crossfit.com.
This is significant because not only is it our SECOND CrossFit Games Open this year, but we won’t have another until October 2020.
Register if you want to potentially win some prizes and throw down with your swole mates at FCF’s FRIDAY NIGHT LIGHTS, but you can also do that without registering.
If you plan to participate, please PARTICIPATE! Go all five weeks and let’s set an example of what your fitness really is.
CrossFit WOD for Thursday 10/10
establish a 1RM shoulder-to-overhead, bench press, and deadlift
Post loads to whiteboard.
READ: Why Everyone Should Enter the CrossFit Open – BOXROX
WATCH: Getting the Most Out of the CrossFit Open – Training Think Tank
REGISTER: Muscle-Up Master Class with Carl Paoli – Freestyle Connection
CrossFit WOD for Wednesday 10/9
10 rounds for time:
25 double unders
15 wall ball, 20/14/8lbs to 10/9′
5 bar muscle-ups
Post time to whiteboard!
READ: Meet the Seniors Who Do CrossFit – Elemental
WATCH: Med Ball Progression – CrossFit
This Open we’re changing things up. Instead of having the CGO Event every Saturday morning we’re moving to Friday evenings.
Introducing FCF FRIDAY NIGHT LIGHTS (FNL):
- EVERY FCF MEMBER IS WELCOME TO THE EVENT!
- On Fridays all classes will run CGO workouts. This week is 20.2 (see below)
- The Throwdown Event begins with a team huddle at 5:30pm (and again at 6:30pm) to cover the preparation and any specific technique standards and judging particulars.
- It’s still Champagne Friday so bring something to share and celebrate with for post-workout!
- Each week we’ll celebrate after everyone completes the workout.
20.1 on 10/11 will be a BBQ at the gym20.2 on 10/18 will be at Optimism Brewing beginning at 8pm- 20.3 on 10/27 will be a BBQ at the gym. Bring something to share! We’ll have the grill on.
- 20.4 on 11/2, and 20.5 on 11/9 TBD.
- CGO make-ups or redo’s will happen on Sunday as long as you provide your own judge.
- Otherwise keep your eyes on the blog for workout descriptions and updates!
SCHEDULE CHANGES
- Friday at 5:30pm and 6:30pm will be marked FRIDAY NIGHT LIGHTS on ZenPlanner. RSVP if you plan to attend.
- Thursday’s 6am CompEx will move to Wednesday at 6am during the Open
- Tuesday’s 6:30pm Mobility will move to Wednesday 6:30pm during the Open (and maybe beyond)
- Sundays schedule will now be 9am HIIT, 10am Mobility, 11am CrossFit, 12pm CrossFit. Guided Training will still access during business hours.
RAFFLES
We have some wonderful sponsors this season so we’ll be running some raffles for those present!
- 3 prize raffles per evening: 5:30pm, 6:30pm, and 7:30pm
- Must be present to win. One winner per hour. (Up to 5 per hour called)
- Prizes from RARR Sportswear (joggers, tees, tanks, hats, gift cards), KILL CLIFF, O2 Recovery, Broadcast Coffee, Scrappy Bitters, Sprezza, Anderson & Cattone Physical Therapy, RPM Fitness, Vida Integrated Health, Hookgrip, and more!
HOW DO YOU EARN RAFFLE TICKETS?
- 1 ticket when you JUDGE any CGO performance.
- You don’t have to have gone through the cert and there’s no limit to how many you can get!)
- 1 ticket for THEME participation during FNL.
- The Weekly Theme will be announced on the blog after the weekly workout announcement.
20.1 is BLACKOUT: the Seattle color of choice.20.2 is SEATTLE SPORTS: Wear anything that represents our city’s sports teams!- 20.3 is NEON. If it’s bright it’s cool
- 2 tickets if you PERFORM workout during FNL.
- We must receive a completed score sheet
- You don’t have to be registered to compete. Just be there for the event!
- 5 tickets for completing the weekly CHALLENGE.
- Proof must be put on social or video emailed to info@foundationcrossfit.com
- Each challenge will be announced after the weekly event is announced Thursday at 5pm.
- Challenges must be completed before 5pm that following Monday (same deadline as CGO scores)
Week 1 (20.1) is max 32/24/16kg kettlebell swings in :30- Week 2 (20.2) and Week 3 (20.3) is max target burpees in 1:00 (Watch a demo here: https://youtu.be/iXCIy6ThrZc)
- 10 tickets if you pass the 2019 ONLINE JUDGES COURSE
- Must email the PDF to info@foundationcrossfit.com
- Can get these retroactively if done earlier this year
- These tickets are available until the fifth week of competition in November.
10 for officially registering viagames.crossfit.comHave Foundation CrossFit as your affiliateRegistration ends Monday 10/14 at 5pm PST
GET HYPED!
Our friend Carl Paoli will be coming to FCF on Saturday 11/9 to run his MUSCLE-UP MASTER CLASS! From Freestyle Connection:
The Freestyle Muscle Up Master Class is an intensive 2 hour course dedicated to examining the muscle up. This course breaks down the different types of muscle ups with the goals of:
- Identifying the 4 different styles of muscle ups and the parts within them.
- Sharing strategies to conceptually and physically develop each part of each style of muscle up.
Participants will gain transferable insight on the muscle up that can be applied to you and/or your athlete’s practice. The course format consists of practical theory work and discussion, as well as low intensity full group and small group progression and skill work. Participants will learn how to:
- Choose what style of muscle up is right for you to start exploring with.
- Identify the core parts of each muscle up style.
- Execute skills and drills that yield the highest returns in performance.
- Breakdown, redevelop, and apply the information to your practice.
LEARNING OBJECTIVES
After the course participants will have the tools to be able to:
- Recognize, scale, and progress movement patterns to maximize motor control.
- Know how to prioritize strength of a movement versus skill.
- Identify how pushing and pulling mechanics develops complete and transferable movement patterns.
- Apply these concepts to the muscle up.
PREREQUISITES
This course is appropriate for movers, athletes, coaches, trainers, gym owners, and fitness enthusiasts of all abilities. All skill levels are welcome and encouraged to participate.
TIMELINE – 2 HRS
00:00-00:10 Intro
00:10-00:30 Master positions
00:30-00:45 Hanging and pulling mechanics
00:45-01:00 Kipping versus swinging
01:00-01:15 Transition work
01:15-01:30 Strict versus kipping muscle up
01:30-01:45 Spotting
01:45-01:55 Accessory work
01:55-02:00 Closing remarks
Ready to get your first muscle-up or improve your current one? Register here.
CrossFit WOD for Tuesday 10/8
#tttTD21
AMRAP in 11:00
8 dumbbell step-up
1+1 strict HSPU + kipping HSPU
8 dumbbell step-up
2+2 strict HSPU + kipping HSPU
8 dumbbell step-up
3+3 strict HSPU + kipping HSPU
8 dumbbell step-up
4+4 strict HSPU + kipping HSPU
etc.
2×50/35/20lbs dumbbells to a 24/20/16″ box. Post score to whiteboard.
READ: Stop Having Dumb Debates About CrossFit – Russ Greene
WATCH: Simone Biles Nails Two Signature Moves at Gymnastics World Championships – NBC Sports
ALSO WATCH: Prep for the Open with MATH (Not As Boring As It Sounds) – Armen Hammer
