April 2017 Foundations
ARTICLES
+ Master-ful: Ron Ortiz’s Best Advice For Athletes and Finding His Old Man Strength – Athlete Daily
CrossFit WOD for Tuesday 5/16
EMOM for 7 minutes: 4 strict/weighted pullups
12-9-6 reps for time:
shoulder-to-overhead
muscle-ups
Performance = 84/57kg.
Rx = 70/50kg.
Fitness = 43/29kg & pullups + dips.
Health = 25/15kg & jumping chest-to-bar pullups.
Post time to whiteboard!
HellaFit WOD
Find out!
Endurance WOD – Short Interval
3 rounds: 400m at 60%, 200m at 80%, 100m at max effort. 100m walk recovery between each part, 3:00 rest between each round
Gymnastics Strength WOD
max effort handstands, dynamic L-sit development, handstand mobility test, pike/straddle stretches
AB, Kelsi, Zheng, Matt, Bobby, Ali, and Crystal at the RCF Games at the Starfire Campus
A look at the week ahead: cardio/wall ball, (weighted) pullup development, shoulder-to-overhead/muscle-ups, run/burpee-box-jump-overs/dumbbell snatches, row/hang snatch/double under, “DANIEL”, deadlifts, kettlebell SDHP/goblet squat, thrusters/double unders/triple unders. In Olympic Weightlifting you’ll have a chance to max out the snatch, then the clean & jerk, and then make it up on Day 3. Endurance club will have a nice 3-round descending sprint and a broken-up mile plus. HellaFit will hit up some 30-minute metabolic conditioning pieces to test your mental and physical stamina, guaranteed to get you #hellasweaty. With The CrossFit Games Regionals coming, expect to see some interpretations of that, especially with some of our athletes coming off of some recent CrossFit competitions!
CrossFit WOD for Monday 5/15
3 rounds for time:
500m row
20 wall ball, 20/14#
– rest 2 mins, then –
2 rounds for time:
500m row
20 wall ball, 20/14#
– rest 2 mins, then –
for time:
500m row
20 wall ball, 20/14#
Performance = 400m run w/ 20/14# medicine ball. Fitness = 400m run.
Post all three times to whiteboard.
Olympic Weightlifting WOD: Week 8 of 8
For the past eight weeks we wanted you to adapt, refine, and grind through each training session. We think you have, and now it’s time to show yourself how you’ve improved. It’s TEST week so rest up, pay attention to your recovery, and especially your attitude. Eat well and get hyped. Did you watch of any of this weekend’s USAW Nationals competition?
– partner stretches
– snatch max
Kettlebell WOD
Primal movement mobility
KB walks (weather permitting)
Working on skills up progressing up to Snatches. Presses and squats for variety.
CrossFit WOD for Sunday 5/14
Teams of 2
for time:
1 overhead walk around block 20/15kg
1 plate to chest walk around block
100 alternating burpees onto plates
100 alternating ground-to-overhead with plate
100 alternating plate squats
100 alternating ground-to-overhead with plate
100 alternating burpees onto plate
1 overhead plate walk around block
1 plate to chest walk around block
Post time to whiteboard! Wish the moms in your life a happy day!
HellaFit WOD
A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.
Competitive Exercise WOD
“The Seven”
Seven rounds for time of:
7 handstand push-ups
7 thruster, 61/43kg
7 knees-to-elbows
7 deadlifts, 111/78kg
7 burpees
7 kettlebell swings, 32/24kg
7 pull-ups
Jeff P
Did you know: Jeff was the one who made both our Great Table as well as our new cubby system? Did you know we have another set coming soon? Sign up and you’ll be assigned a place to store your lifting shoes and accessories!
ARTICLES
+ The Proper Way to Do a Hero WOD and Honor the Fallen – Breaking Muscle
+ 2017 Regional & Qualifier Events – CrossFit Games
CrossFit WOD for Friday 5/12
“ROY”
5 rounds for time:
15 deadlift, 102/70kg
20 box jumps, 24/20″
25 pullups
Post time to whiteboard.
Olympic Weightlifting WOD
power snatch + push press, power clean + split jerk, back squat
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
Gymnastics Strength WOD
Stretching (lower): straddles, pikes, and frogs
Strength development: L-Sit
Stretching (upper): shoulders
Midline: handstand work
Conditioning: hollow body variations
David H
ARTICLES
+ Beat Butt Wink: Squat Big Without Hurting Your Back – Bodybuilding.com
CrossFit WOD for Thursday 5/11
5-10-15-20-25-30 reps for time:
overhead squats, 43/29kg
burpees
HellaFit WOD
OH MY BALLS
25 min AMRAP:
– 1 ramp sprint with med ball
– 5/side single-leg deadlift
– 10 hanging L-sits
– 15 med ball pike sit-ups
– 20 wall balls
Endurance WOD
Long Interval: 3 x 1200m run, 1-minute rest between efforts
Jacki F and the CGO 17.3 crew
To all of our super buff lady friends- we salute you.
ARTICLES
+ Why Training Your Tendons Is Important – Mark’s Daily Apple
CrossFit WOD for Wednesday 5/10
30-25-20-15-10-5 reps for time:
front squats
pullups
Rx = 52/38kg and chin-over-bar pullups. Performance: 61/43kg and chest-to-bar pullups. Fitness = 20/15kg and jumping chest-to-bar pullups.
Post results to whiteboard!
Olympic Weightlifting WOD
clean + 2 jerks, front squats, and good mornings
Kettlebell WOD
– Primal movement mobility and warmup
– Suitcase carries. Read this article describing the benefits of kettlebell carries.
– We will work on Get Ups and two handed swings
Are you journaling your workouts?
If you aren’t taking data points about yourself then how do you know if you’re making progress? Recording the variables can allow you better training protocols as well: are you recovering well enough? Did you bite off more than you can chew in the beginning of the workout, only to burn out and try to survive until the end? What if you just slowed down and paced it out more intelligently? Writing notes down like that can definitely help you out the next time some similar flavor comes around.
Also: earn your WODclub membership!
ARTICLES
+ FUEL: Ballerina – VICE
CrossFit WOD for Tuesday 5/9
EMOM 10 minutes: 2 clean & jerks, ascending
Fitness
4 rounds for time:
100 double unders
20 dips
15 hang power clean, 25/15kg
10 hanging knee raise
Performance
4 rounds for time:
80 double unders
20 ring dips
15 hang power clean, 40/25kg
10 toes-to-bar
Post time to whiteboard!
Gymnastics Strength WOD
Focus: static HS, L-sit development. Line drills, Torso Stretching, Compression conditioning, Handstand kickup skills, Plank conditioning
Endurance WOD
RUN: 8x 200m, :60 rest between efforts
