Crystal B at the RCF Games 2017
Today you’ll try the first of two Online Challenges. The 2nd will be tomorrow’s workout! These events go on for three weeks.
ARTICLES
+ WODAPALOOZA 2018 – Wodapalooza Fitness Festival
CrossFit WOD for Friday 9/15
WODAPALOOZA Online Qualifier 2017 – Week 1, WOD 1
AMRAP in 7 minutes: squat clean & jerks
Rx = 75/52kg, Performance 100/70kg.
Post total reps completed to whiteboard / comments !
Olympic Weightlifting WOD – Week 1 of 7, Day 3
snatches w/ forward and back rocking, clean & jerks with a call down
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Our gym philosophy on running is as follows:
– We generally subscribe to the idea that efficient running form with stronger bodies will produce better results rather just “pounding the pavement” and putting mileage in.
– Furthermore the workouts should be on some splits (depending on the length of the event you may be training for): short-interval, long interval, tempo, time trial, Fartleks, and sprints. This is of course paired up with a General Physical Preparedness program like CrossFit.
– As far as form is concerned we are POSE Method-biased: a cyclical “POSE – FALL – PULL” protocol is used with a bias towards forefoot striking.
– Sometimes we load the runs (odd-object carries, rucks, plate carriers or vests, etc.)
ARTICLES
+ Trailer For the Death and Life of Marsha P. Johnson Showcases An Essential Piece of LGBTQ History – Birth Movies Death
CrossFit WOD for Thursday 9/14
21-15-9 calories rowed for time. Run 400m carrying a medicine ball around the block before each row.
Rest 5:00 then
4 rounds for time:
15 toes-to-bar
5 push jerks, 85/61kg
Rx = 70/50kg, Performance 85/61kg
Post times to whiteboard.
Foundations 11 WOD
21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)
One way we measure good athleticism is by testing if you have fully functioning hips and shoulders.
We test your shoulder strength by seeing if you have full range then eventually loading that range. Statically with things like handstands, dynamically with lifting loads overhead.
ARTICLES
+ CrossFit Benchmark Box Plots – imgur
+ Kirkland Coconut Oil Settlement – Class Action Settlement
CrossFit WOD for Wednesday 9/13
3 rounds for time:
50 double unders
10 OHS, 61/43kg
then
5×3 hang power snatch
Olympic Weightlifting WOD
cleans with footwork-bias + jerk, pause front squats
Kettlebell WOD
Primal mobility (extended)
Banded rotatory stability exercises
Getup and single arm swing focus
Simple and sinister
Mark B doing dubs during the 2017 CrossFit Games Open
Notice how upright Mark is in mid-jump. This tells us that he’s only moving his torso, legs, and head as one piece so that he can put all his focus in the twists of the wrists. Hands are fairly low, with a low grip on the handles.
Although this picture doesn’t give us the best profile view Mark’s hands are probably just forward of his body from the side.
ARTICLES
+ Aer Fit Pack 2.0 – Aer SF
CrossFit WOD for Tuesday 9/12
for time:
18 alternating dumbbell snatch, 50/35#
6 muscle-ups
15 alternating dumbbell snatch, 50/35#
5 muscle-ups
12 alternating dumbbell snatch, 50/35#
4 muscle-ups
9 alternating dumbbell snatch, 50/35#
3 muscle-ups
Post time to whiteboard / comments!
Gymnastics Strength WOD
squat series, dips, Arabesque rotations, midline & shoulder conditioning, stretching, low ring skills
CompEx WOD (6am)
5 rft:
20 wall ball, 20/14#
10 hang power cleans, 70/48kg
EMOM for 12 minutes:
a. 6-9 c2b pullups, 8-12 pistols.
b. 8 snatch deadlifts, 70/48kg
21-15-9 rft:
OHS, 43/29kg
HSPU
toes-to-bar
Foundations 10
EMOM LIFTS! 3 Position Pause Snatch
The rain, the clouds, the later sunrises, and earlier sunsets.
Winter Autumn is coming.
WEEK IN PREVIEW
back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,
ARTICLES
+ The Best Salad Greens, Ranked By Nutrition – HuffPost (via Teddy B)
CrossFit WOD for Monday 9/11
4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups
Post time to whiteboard / comments!
Olympic Weightlifting WOD – NEW CYCLE
Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.
snatch footwork, snatches, snatch balances, pause back squats
Kettlebell WOD
primal mobility
clean and snatch skill work
Building up to the snatch test to celebrate Julia’s last days in Seattle!
Today is a bittersweet day because we say goodbye to one of our own. Julia will be leaving Seattle for New York.
She was there when we began the #HYFRsquad movement and has been an advocate for the FCF Fam and most recently Foundation Kettlebell.
Safe travels Julia!
ARTICLES
+ The Last Straw? Seattle Will Say Goodbye to Plastic Straws, Utensils With Upcoming Ban – The Seattle Times
CrossFit WOD for Saturday 9/9
Rx
YGIG for 30 minutes:
a.
4 rounds, alternating sides:
2 kettlebell clean
1 kettlebell press
3 kettlebell front lunge
b.
row for calories
Rx uses 20/12kg. PERFORMANCE uses 24/16kg.
CompEx WOD
EMOM burpees + skills, Track Work, AB’s Birthday Back Squat Extravaganza, front lunges/muscle-ups
Foundations 9
AMRAP in 15 minutes with 1 min rotation
Station 1
60s burpees
60s STEP up 24”/20”
60s push press
-ROTATE/REST-
Station 2
60s pushup
60s lunges
60s kb swings
-ROTATE/REST-
Station 3
60s air squats
60s mb situps
60s mb cleans
-ROTATE/REST-
Station 4
60s dip
60s plate jumps
60s Plate pinch SDHP
-ROTATE/REST-
then
back squats to a heavy 5-rep
Amy C is a badass and today her birthday. HBD AMY!
On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.
ARTICLES
+ Powerlifting Cycle #1 Debrief Survey – Foundation Barbell
CrossFit WOD for Friday 9/8
for time:
6 rounds of “CINDY”
3 rounds of “DT”
Olympic Weightlifting WOD
snatch, clean & jerk
Gymnastics Strength WOD
crawling, hanging, headstands, handstands, kipping handstand pushups, false-grip development
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
