April Foundations graduate Ander D
Burpees are the ultimate expression of a human’s ability to get down and get up, taking you from a standing position to a prone position (laying on your chest and stomach) to a vertical jump. Scaling is simply a degree of speed and how many points of contact you take through the transitions.
ARTICLES
+ Stop Deadlifting With a Mixed Grip – Dr. John Rusin
CrossFit WOD for Monday 5/8
deadlift 3x3x80%, 3x3x85%, 3x1x90%
3 rounds for time:
[run/row]
20 burpees
Rx = 400m run with 20/14# med ball. Scaled = 500m row. Performance = 400m with 30/20# slammer on torso.
Do not use a mixed grip in today’s deadlifts. The mixed grip is a handicap that you should only ever use at competition, where completing the work is priority over everything else. In training we need to practice what’s necessary, be humble with our abilities, and work hard on what we can control. The imbalances built in the shoulders/upper back also don’t help you in the long run. With time and effort (we have PLENTY more deadlifts coming at you) we can make some great progress moving forward.
Olympic Weightlifting WOD – Week 7 out of 8: the Deload Before Max Week
snatch + push press, back squats, snatch-grip RDLs, stretching
This is the deload week before we max out again next week, so prep your body, take care of your trouble areas, and great ready.
Kettlebell WOD
– Primal movement mobility warmup
– Rack and overhead walk around the block
– We will work on skills related to cleans. Front squats and presses will be on the menu as well.
Almost exactly a year ago!
First Friday is a little celebration we started back at CrossFit SLU when we wanted to celebrate life and training. It’s extended back to FCF and while we were hitting it hard for a while, it disappeared.
Well, it’s back!
– Athletes from 6am to 1pm expect some OJ, champagne for those of age, fruit, and other snacks!
– Athletes from 3:30pm expect some champagne, chips, and other snacks!
While we will try our best to provide for most, we’d like to see you guys bringing some stuff to share with your swolemates!
ARTICLES
+ This Gym Was No Longer a Safe Space – Morning Chalk Up
CrossFit WOD for First Friday 5/5
EMOM for 10 minutes: 6 weighted pullups, then
Rx
AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 dumbbell thrusters, 2x 40/25kg
Fitness
AMRAP in 30 minutes:
400m run
20 wall ball, 14/8#
10 single dumbbell thrusters, 30/20#
Performance
AMRAP in 30 minutes:
400m run
20 wall ball, 20/14#
10 thrusters, 61/43kg
Post rounds completed to whiteboard!
Olympic Weightlifting WOD
Snatch heavy, clean & jerk heavy. Maybe set a new PR.
Kettlebell WOD – New Friday class!
Abridged Primal Movement Warmup and Mobility
Carries around the block (suitcase)
Because we will have limited space, we will be working on basic movements at higher volume. Larger helpings of swings, presses and squats are on the menu. Prepare to sweat!
Gymnastics Strength – 8am!
max effort handstand work, dynamic L-sit work
core work, cast-wall walks, ring rows/lunges/HLR
Hugh M
Back in the day deadlifts used to be called “health lifts” because it’s the most basic of movement: pick up a load/weight from the ground to a standing position. Do this well and live a healthy life!
ARTICLES
+ Optimize Your Mind and Boost Your Confidence feat. Justin Stenstrom – Brute Strength Podcast
CrossFit WOD for Thursday 5/4
deadlift 2x3x75%, 3x2x80%, 4x2x85%
3 rounds for time:
2 laps around the block
20 toes-to-bar
Post deadlift loads to whiteboard!
Endurance WOD
(Long Interval) 5x 800m run, 2:45 rest between efforts.
Not that they’re in today’s workout, but remember that along with all the squat variations we do it is important that we also focus on single-leg strength as well.
ARTICLES
+ The Importance of Single Leg Training – CrossFit Perpetua
Upcoming Events
+ This Friday, 5/5, is First Friday! Bring something to share with your class- we’ll be providing the appropriate beverages and snacks throughout the day.
+ Also on Friday is the addition of another evening Kettlebell class.
+ On Saturday at noon we’ll be hosting another COMMUNITY CROSSFIT class! Free to anyone! Members can bring non-members! If you’re reading this YOU’RE INVITED!
+ Also on Saturday Crystal B, Devin B, Ali S, and myself will be coming up north in Everett at the Spring Shakedown 2.0 hosted by Composite CrossFit.
+ FCF Bingo is coming back…
CrossFit WOD for Wednesday 5/3
Rx
10-8-6-4-2 for time:
muscle-ups
thrusters, 70/50kg
Fitness / Health
12-10-8-6-4 for time:
chest-to-bar pullups
dips
thrusters, 43/29kg
Post time to whiteboard!
Olympic Weightlifting WOD
clean & jerk heavy, clean pull, front squat, stretching
Kettlebell WOD
Today’s class will be making use of the space we have before the before our first Friday (Yay!) class were we will be a bit more confined.
Primal Movement warmup and mobility with crawling races
Get-Up drill work until our Get-Ups are perfect and heavy
Snatches (swing regression) to sweat it out at the end of class.
Leslie B and Lauren A
Dumbbells and kettlebells will be showing up more often to get away from the monotony of the barbell. These individual weights allow more individually-natural movement, while showcasing limits between each side of the body. They also challenge your stability and balance in the positions you already know with the barbell.
ARTICLES
+ Ep. 93 Greg Glassman – CrossFit and the Battle with Big Soda – Whole Life Challenge
CrossFit WOD for Tuesday 5/2
EMOM for 9 minutes: 3 power snatches, ascending
5 rounds for time:
20 alternating dumbbell snatch
500m row
20 dumbbell squats
Rx = 50/35#, Fitness = 30/20#, Performance = 24/16kg kettlebell
Post time to whiteboard!
HellaFit WOD
A 30-minute metcon to get you #hellasweaty.
Gymnastic Strength WOD – 7am
goals: dynamic straight-arm, static compression
midline work, stretching, skill work: L-sits, straddle compression, and pikes, stretching and conditioning.
Endurance WOD – 5:30pm
Short Interval: EMOM for 20 minutes: 100m run
April 2017 Foundations Graduates
With more class options! Let’s break it down:
CrossFit – our ongoing strength & conditioning classes based on constantly-varied functional movements executed at a relatively-high intensity. Offered seven-freaking-days-a-week.
Olympic Weightlifting – development of proficiency and power in the olympic lifts (snatch, clean & jerk). Offered M/W/F and soon to be Saturday.
HellaFit – our answer to boot-camp: conditioning (cardio + muscular stamina) workouts with more simplistic movements. Offered Tuesdays and Thursdays.
Kettlebell – for better kinesthetic awareness and mastery of strength, power, and stamina using the kettlebell. Offered M/W/F evenings.
Gymnastics Strength – classic core conditioning, flexibility, and bodyweight control are worked in these early-morning classes. Offered Tues/Fri mornings.
Mobility – the intention of these classes is on understanding better protocols for achieving better flexibility, movement/mobility, and recovery practices. Offered Tues/Thurs/Sun.
Competitive Exercise – also known as CompEx, this class is designed for those who are bit more competitive in the CrossFit atmosphere, or for those ready for more volume that you can get in a CrossFit class. Offered two times a weekend.
ARTICLES
+ Introducing… Dave H! – Foundation CrossFit
“ISABEL” in less than 60 seconds:
CrossFit WOD for Monday 4/31
Rx
6 cycles of :40 on, :20 off
double unders
HSPU
front lunges, 43/29kg
straight-leg situps
sumo deadlift high-pull, 43/29kg
Fitness / Health
6 cycles of :40 on, :20 off
single unders
hand-release perfect pushups
kettlebell front lunges, 24/16kg
ab-mat situps
kettlebell sumo deadlift high-pull, 24/16kg
Post each of the five exercise scores to the whiteboard!
Olympic Weightlifting WOD – Week 6, Day 1 (of an 8-week cycle)
snatch, snatch pull, back squat, stretch
Kettlebell WOD
– Primal movement warmup and mobility
– Front Squat and clean skill work. Basically working on “armour building” skills.
– Swing ladder to finish up the class.
Devin B
With the bar in the overhead position we’d like to see the wrists relaxed, stacked wrists, elbows, shoulder, rib cage, hips, knees, and ankles.
CrossFit WOD for Saturday 4/29
YGIG AMRAP in 12 minutes:
12 deadlifts
9 hang power cleans
6 jerks
– rest 3 minutes –
YGIG AMRAP in 12 minutes:
6 jerks
9 hang power cleans
12 deadlifts
Rx = 70/50kg, Fitness = 35/25kg. Post scores to whiteboard.
Competitive Exercise – 8am
Remember: we added a 12pm CompEx class on Sundays now too!
CFG 16.6
1. SQUAT CLEAN PYRAMID
for time:
10 squat cleans, 75kg
8 squat cleans, 80kg
6 squat cleans, 88kg
4 squat cleans, 93kg
2 squat cleans, 100kg
2. BOX JUMP TECHNIQUE WORK
3. TAG TEAMS
YGIG for time:
a
20 burpees
15 sandbag cleans
weighted hill sprint
b
30 burpees
25 sandbag clean
weighted hill sprint
Foundations Class Graduation!
Filthy Fifties
