Sarah B
The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!
ARTICLES
+ Are You Tired of Tripping on Double Unders? – WODprep
CrossFit WOD for Thursday 4/13
for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps
Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.
Post time to whiteboard.
April 2017 Foundations WOD
500-400-300-200-100m row for time, while partner holds a double kettlebell rack
HellaFit WOD
TABATA THIS+THAT
1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS
1 minute of midline or handstand work after each tabata.
Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on
How’s your compression?
Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.
We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!
ARTICLES
+ Does Cupping Help Anyone Other Than Olympic Swimmers? – Seattle Times
Answer: Yes, and you can see Leslie B for your cupping needs: SiomClinic.org
CrossFit WOD for Wednesday 4/12
5 rounds for max reps. 1:00 stations of
– burpees
– box jumps, 24/20″
– dips
– jumping lunges
– row (calories)
– plank
Performance = burpees, 30/24″ box jumps, ring dips, pistols, Assault Bike, one-arm plank.
Post score to whiteboard!
Olympic Weightlifting WOD – Week 3 Day 2
no-feet clean + clean + jerk, front squat, dip + jerk drive + jerk
weighted 1/2 situp + situp, kb side bend/side, db bench fly, z-press
Kettlebell WOD
Primal movement (with crawling) warmup (GFE if you have been coming to class)
Swing skill work. Progressing to single-arm swings and snatches.
Squats and presses to finish
While the last weekend of March signaled the end of the CrossFit Games Open, that Sunday many of our members competed in an arguably more important physical competition: the Big Climb 31. These athletes, several of whom had just finished VERSUS X/CGO 17.5 the day before, scaled up 69 floors (or 1311 steps) up the Columbia Tower in order to raise money for the Leukemia and Lymphoma Society to help in the fight against blood cancers.
The latest 2017 FCF Team
Out of 233 teams that raced that day, Team Foundation Climbers placed 20th overall, based on the aggregate of the top three times. That put us one spot ahead of Orange Theory (just throwing that out there)!
Everyone on our team performed amazing at the race, but what they really should be proud of is fundraising over $4,000 for an important cause!
There are a lot of people to recognize for their efforts in making this event as big of a success as it was.
First, there is the team who sweated it out in the stairwell- FCF athletes Paul Barkshire, Lauren Brogan, Joanne Kiesanowski, Emily Moss, Olivia Rother, Nathan Motsinger, Abhijit Hegde, Patrick Hodder, as well as friends and family like Anthony Aamodt, Conor Brogan, Michael Brogan, Vanessa Brogan, John Hodder, and Lennon Ward.
Secondly, a big thank you goes out to Tony and Nathan for putting our team shirts together. They were able to pull off a miracle in order to make sure the team was representing Foundation CrossFit in style.
Finally (and most importantly), we need to thank the donors for their incredible generosity. It is truly inspiring to see this community come together to support something meaningful.
The first 2011 FCF Team
If you are interested joining our great team next year, we will be posting instructions and start training in fall. In the meantime keep training!
Andrea V and Victor M
Props to all those who showed up for yesterday’s NANCY and didn’t allow the cherry-picking side of yourself to take over! The grit in choosing to show up for training, whether you’re great at it or it’s THE limit to your capacity, makes the biggest difference in your fitness.
Nice work- really proud of y’all. Now let’s see if the legs hold up for today.
ARTICLES
+ Rainier Beach Businesses Attempt to Thwart Crime With Beautified Storefronts – South Seattle Emerald
CrossFit WOD for Tuesday 4/11
“RANDI”
27-21-15-9 reps for time:
hang squat snatch, 43/29kg
toes-to-bar
Rx = 43/29kg, Fitness/Health = 25/15kg, Performance = 52/38kg
Compare to Monday 27FEB2017. Post results to whiteboard!
HellaFit WOD
GUESS!
Also: Mark your calendars. Our GYMNASTIC STRENGTH class will be tested next Tuesday at 7am, then added to the calendar in May.
Washingtonian Harrison Maurus representing the USA at the IWF Youth World Weightlifting Championships in Bangkok, Thailand. He set a 192kg clean & jerk record (that’s 422 lbs!) and won the 77kg Men’s category.
ARTICLES
+ 5 Things You Learn After Your First CrossFit Open – Pure Pharma
Patrick has a nice debrief on our Foundation Climbers team coming Tuesday!
CrossFit WOD for Monday 4/10
bench press 3x3x90%, then
“NANCY”
5 rounds for time:
400m run
15 overhead squats
Rx = 43/29kg, Fitness = 25/20kg front squats, Performance = 52/38kg
Post rounds and reps to whiteboard!
Olympic Weightlifting WOD – Week 3, Day 1
no feet snatch + snatch + snatch balance, back squat, strict press + snatch balance
1/2 v-up + v-up, db bent over row, front raise, weighted plank
Kettlebell WOD
Primal movement (with crawling) warmup (GFE if you have been coming to class)
Short Turkish Get Up skill refresher (or intro if new to movement)
Focused clean work. Making sure our rack position is solid. And working on efficiently moving from rack to overhead.
Squat or swing finisher (class choice).
Brian C
CrossFit WOD for Sunday 4/9
5 rounds, each for time:
~150m farmer’s walk
10 kettlebell ground-to-overhead
10 burpees
Rest 2:00 between rounds.
Post fastest time to whiteboard!
HellaFit WOD
AMRAPture
30 min AMRAP:
400m run
10 front squats
10 push presses
10 bent over rows
10 weighted lunges
10 controlled sit-ups
CrossFit WOD for Saturday 4/8
establish a heavy 3-rep deadlift, then
AMRAP in 7 minutes:
7 deadlifts, 80/55kg
35 double unders
Post max deadlift and score to whiteboard!
Competitive CrossFit
MOVEMENT PREP
5:00 stations:
– yoke anderson squats
– parallel bar walks/swinging dips
– mace swings
– weighted pullup
20 single leg hip extensions
sprint drills
CONDITIONING
EMOM for 20 minutes:
a. 2 sandbag ramp runs (SPRINT)
b: 10 dumbbell hang power cleans, 2×50/35#
c: 10 deficit HSPU
d: goat belly hold
STAMINA
27-21-15-9 reps for time:
kettlebell snatch, 24/16kg
box jump overs, 24/20″
ABS + STRETCH
