Vicky at the Trident Championship 2017
ARTICLES
+ CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.’ – Reason
CrossFit WOD for Tuesday 8/29
back squats 4×6
then, with a barbell loaded to 45-50% of your max deadlift:
– 15 cleans for time.
– 12 cleans for time.
– 9 cleans for time.
Rest as needed between each set.
Post times for each set of cleans to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Class 35
– Line drills
– Stretch shoulders, thoracic, hip flexors, and hamstrings
– Hanging on Rings, Midline, and Handstands
Foundations WOD – Class 4
Press 3×5
Push Press 3×5
Push Jerk 3×5
AMRAP in 15 minutes
25 ball taps
20 box jump/step up
15 slam Ball
10 hanging leg raises
CompEx WOD
A. 3 rounds for time:
800m run
80m double kettlebell rack carry, 2×32/24kg
40 air squats
B. for time:
50 strict pullups
50 strict ring dips
C. 5 minutes for max distance handstand walk
D. ABMAGGEDDON
Just kidding- let’s talk about Houston and how you can help!
To help people affected by #HurricaneHarvey, please visit https://t.co/lG3cxjpyAd or text the word HARVEY to 90999 to make a $10 donation.
— American Red Cross (@RedCross) August 25, 2017
Imagine the difference you could make if we all would just skip that one coffee/beer/wine/kombucha and help out those in need.
ARTICLES
+ Donate to the Texas Diaper Bank and help the families! – WTKR 3
+ Donate to SPCA (Society for the Prevention of Cruelty to Animals) of Texas and help the animals! or the Humane Society of North Texas
+ Donate to the Children’s Relief Fund!
+ Have friends or families in Texas nearby the diaster? AirBNB is helping everyone help everyone.
+ Hurricane Harvey Relief Campaigns on GoFundMe
Check out this Medium post for more places to donate. Obviously everyone needs to do some research before giving money to anyone, but these are a great start.
CrossFit WOD for Monday 8/28
5 rounds for total reps of:
1:00 of box jumps, 24/20″
1:00 of wall ball, 20/14# to 10/9′
1:00 of calories rowed
1:00 rest
Post total reps completed to whiteboard/comments!
NOTES
Don’t ditch out on this workout- GO FAST! It’s easy to game this workout so make this a guns-blazing workout. Go hard the first round and hold on to dear life for the rest of it. Loading is light so it’s okay- recovery will go fine for most. Calves might be an issue for some, but only when they push it.
Olympic Weightlifting WOD
power snatch + snatch, clean + clean & jerk
Kettlebell WOD
– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister
High-Five Friday: Bobby and I at the 2017 RCF Games
ARTICLES
+ Brute Strength Training 2017 Retreat – brUTE strength
CrossFit WOD for Friday 8/25
ELIZABETH
21-15-9 reps for time:
power clean, 61/43kg
ring dips
ISABEL
30 snatches (61/43kg) for time:
FRAN
21-15-9 reps for time:
thruster, 43/29kg
pullups
All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.
Post all three times to whiteboard!
Olympic Weightlifting WOD
snatches, clean & jerks
Powerlifting WOD – Final Day
power clean max, back squat max, bench press max
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.
Sheena demonstrating an overhead kettlebell swing
ARTICLES
+ Dave Castro AMA on r/CrossFit on 8/24 at 4pm PST – r/crossfit
CrossFit WOD for Thursday 8/24
AMRAP in 20 minutes:
5 kettlebell snatch/side, 20/12kg
10 kettlebell push press, 20/12kg
15 kettlebell swings, 20/12kg
Post score to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: “SMYKOSKI” Run 6k then 60 burpee pullups for time.
If you want to spice it up, wear a weighted vest or a rucksack.
Foundations On-Ramp 2 WOD
5-rep deadlift, ascending
then
TABATA intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– SDHP
– burpee
Our friend Carl Paoli will be at FCF Tuesday, 9/26 to run his 2-hour FREESTYLE CONNECTION seminar. We will be closing the gym that evening.
Register here: https://freestyleconnection.pushpress.com/open/event/9304a357b1745cc7b4b2f7f03fe08ab7 (Only 8 spots left at the time of this posting!)
ARTICLES
+ Freedom Through Movement: Carl Paoli on Sport and Life – Breaking Muscle
CrossFit WOD for Wednesday 8/23
Rx
for time:
2k row
400m rack carry, 24/16kg
400m farmers walk, 2×24/16kg
1600m run
Performance
for time:
2k run
400m rack carry, 32/24kg
400m farmers walk, 2×32/24kg
2k row
Post time to whiteboard!
Olympic Weightlifting WOD
clean & jerk, front squats, clean pulls
Powerlifting WOD – Week 12 of 12
front squat max, bench press max, deadlift max
Kettlebell WOD
– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister
Crystal and Ali doing a tandem deadlift at the 2017 RCF Games
ARTICLES
+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily
CrossFit WOD for Tuesday 8/22
for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups
Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg
Post time to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
handstands, headstands, and hanging
CompEx WOD
A.
21-15-9 rft:
calories on assault bike
calories on rower
B.
21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round
C.
4 rft:
15 k2e
5 push jerks, 80/55kg
D.
ABMAGEDDON
Rest 5 minutes between each workout.
Endurance WOD
Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.
Don’t look directly into the sun unless you have properly made glasses or Welding glasses/masks (Shade 14)
This week we have NOT versions of some classic benchmarks: workouts similar to HELEN, DIANE, CINDY, JERRY, RYAN, and LYNNE. On Friday you’ll actually do the final event of the 2012 CrossFit Games: ELIZABETH + ISABEL + FRAN
ARTICLES
+ Lowrina-Ramona Navales Bueno – ObitTree
CrossFit WOD for Monday 8/21
3 rounds for time:
15 hang cleans
25 toes-to-bar
400m run
Rx = 60/40kg hang power cleans
Fitness = 43/29kg hang power cleans
Performance = 70/50kg hang squat cleans
Post time to whiteboard!
Olympic Weightlifting WOD – Week 8 of 9
snatch, back squat, snatch pull
Powerlifting WOD – Week 12 of 12
back squat max, press max, pullups
Kettlebell WOD
– Primal mobility
– Clean and snatch skill work
– Rows and squats
