Emily joins the 500-level WODclub!
ARTICLES
+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard
CrossFit WOD for Friday 2/16
CGO 12.4/13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Compare/contrast to Monday. Post scores to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)
repeat this week’s complexes!
Powerlifting WOD – Week 6/7, Day 3/4
SSB box squats
deadlift + bands
Gymnastics Strength WOD
press day: hspu, dips, handstand presses
Kettlebell WOD
Kettlebell Bent Press Progression
Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x
then
Simple & Sinister
Some of our recent grads: Arthur, Connor, Matt, and Andrew
ARTICLES
+ Introducing NAPWOD, the Workout of Your Dreams – Morning Chalk Up
CrossFit WOD for Thursday 2/15
every minute on the minute for 10 minutes
a. 10 overhead squats, 52/34kg
b. 10 overhead lunge steps, 52/34kg
rest 3 minutes
every minute on the minute for 10 minutes
a. 10 thrusters
b. 10 pullups
then immediately after do 3:00 of max double unders
Post double unders to whiteboard!
HIIT WOD – Tempo/Time Trial
E3MOM x 3
Row 25 Cals
15 Ball Slams
E3MOM x 3
Row 20 Cals
20 Ball Slams
E3MOM x 3
Row 15 Cals
25 Ball Slams
The 2018 FCFio Early Bird Draft takes place this Saturday at 10am! Get registered either online and/or at the gym as soon as possible if you want to get put on a team.
ARTICLES
+ Max Aita AMA – Reddit (r/weightlifting)
CrossFit WOD for Wednesday, Valentine’s Day 2/14
5 sets: clean + max hang cleans at 70% of 1RM, resting 2-4 minutes between sets, then
EMOM for 20 minutes: 10 burpees
Post weight and all five sets to whiteboard.
Olympic Weightlifting WOD – Week 6/7, Day 2/3 (Deload Week)
clean/clean & jerk complex prescribed individually, front squat 3RM
Powerlifting WOD – Week 6/7, Day 2/4
floor press 1RM
Kettlebell WOD
“My Iron Pet”
buy in: 25 unbroken partner synchronized kb swings
for 2 rounds:
14 double kb deadlift
14 goblet squats
14 single leg deadlift
14 thrusters
14 press, left
14 press, right
14 swings
14 snatch
14 windmills
14 russian twists
buy out: (wait for your partner to perform) 10 unbroken partner synchronized kb cleans
Say hi to the February 2018 FOUNDATIONS Graduates!
ARTICLES
+ Mirai Nagasu Leaps Into History With Olympic Triple Axel – CNN
CrossFit WOD for Tuesday 2/13
jerk 5-4-3-2-1, then
for time:
30 push jerks
45 hang power cleans
60 deadlifts
Rx = 70/45kg. Post times to whiteboard!
CompEx WOD
HIIT WOD
Long Interval
3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel
For 16:00 5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate
:90 on, :30 off for 8:00
MB up & over
Michi joins the WODclub at the 1000 level!
Here’s the plan this week:
ARTICLES
+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times
CrossFit WOD for Monday 2/12
Halved CGO 12.4/13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4
snatch complex, individualized for your weaknesses, back squats
Powerlifting WOD – Week 6/7, Day 1/4
wide-stance good morning 3RM
Kettlebell WOD
accessories+mobility, then
ARMOR BUILDING
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats
The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.
I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.
We have three teams in the FCFio this year:
– TEAM BE EPIC
– TEAM HURTS SO GOOD
– TEAM HELLABUFF
Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.
Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).
ARTICLES
+ Coaching Roundtable: CGO 14.1 Tips & Advice – Tabata Times
CrossFit WOD for Friday 2/8
5 sets: snatch + max reps hang snatches, 60-70% of 1RM resting 2-3 between sets, then
CGO 14.1
AMRAP in 10 minutes:
30 double unders
15 power snatches, 35/25kg
Rx+ = unbroken double unders.
Compare to . Post score to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 3/3
snatches up to 92%, clean & jerks up to 92%
Powerlifting WOD – Week 5/7, Day 3/4
Dynamic Effort Lower: SSB box squat + bands, deadlift + bands, special exercises
Gymnastics Strength
Max Effort Lower: single leg work, jumping
Kettlebell WOD
accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry
CrossFit WOD for Saturday 2/9
“SWING SET”
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
etc.
Continue adding 2 more reps to each round of the kettlebell swings.
Post total swings to whiteboard!
CrossFit WOD for Sunday 2/10
AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg
Post score to whiteboard!
Brian C
ARTICLES
+ Proper Foundations: A 5-Step Progression to the Bar Muscle-Up – Breaking Muscle
CrossFit WOD for Thursday 2/8
30 muscle-ups for time
OR
max muscle-ups in 7 minutes, then AMRAP in 8 minutes:
5 strict pull-ups
5 ring dips
OR
AMRAP in 15 minutes:
5 ring rows, using a false grip
5 jumping dips, slowing the descent
Post time/score to whiteboard!
HIIT WOD
Tempo / Time Trial
Animal locomotion
E5MOM x 3
Row 40 cal
15 tuck ups
25 air squats
-then-
E4MOM x 3
AB 35 cals
