In case you haven’t noticed, 2017 is here! Trying to figure out what to do with all that fitness you’ve been building all winter? How about taking it outside!
Sarah and Colin are taking on a half Ironman this summer, this time in Victoria, BC. And we’re looking for a few brave souls to join us. What does it take to finish a half Ironman?
1.2 mile swim.
56 mile bike ride.
Ending with a 13.1 mile run.
All told it’ll take around 6 to 8 hours. Sound outrageous? It’s not bad! In fact, we’ve already got two friends joining us who have never attempted an organized endurance event before. To get ready, we’ll all follow the same programming that got us through our first Half-Ironman in 2015 (about 3-4 months of training). If you’re worried about the swim or have any other specific questions (most people do!), we’ll also be happy to help personalize a plan for you.
If you’re interested in learning more about what exactly Ironman training involves, track Sarah or Colin down at the gym, or email info@foundationcrossfit.com to get a hold of us.
Keep an eye out for training events this Spring. Even if you don’t want to complete a half Ironman, you’re welcome to improve your endurance and stamina by joining us on a run, bike ride or swim!
You Go, I Go partner workouts are great for keeping athletes honest about staying accountable and going hard when it’s your turn to work.
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CrossFit WOD for Thursday 2/2
superset:
– double dumbbell/kettlebell press 3×12
– dumbbell/kettlebell row 3×12/side
10 rounds for time YGIG
150m row
15 kettlebell snatch 24/16kg
15 burpees
Post teams and times to whiteboard!
HellaFit WOD
The DOWNHILL
for time:
100m walking lunges
90 KBS
80 double unders
70 KBS
60 double unders
50 KBS
40 push-ups
30 pull-ups/ring rows
20 push-ups
10 pull-ups/ring rows
5 ramp sprints
Bobby B
Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.
CGO2017 Team Foundation CrossFit watch:
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CrossFit WOD for Wednesday 2/1
2 rounds for time:
30 wall balls
20 push press, 44/30kg
10 muscle-ups
Start and end with 200 double unders. Post time to whiteboard!
Olympic Weightlifting WOD
front squat, clean & jerk, clean high pull
Kettlebell WOD
– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses
Lyndsay F
The handstand pushup is one of those high-level movements that we will generally see during the CrossFit Games Open, so we’re going to put an emphasis on improving this skill.
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CrossFit WOD for Tuesday 1/31
establish a 1RM press then press 3x8x60 (1:30 rests b/t sets), then
3 rounds for time:
30 calorie row
20 power snatches, 52/38kg
10 hspu
Post 1RM and time to whiteboard!
HellaFit WOD
30 minutes of skills, 30 minutes of sweat!
CGO2017 – Team Foundation CrossFit so far:
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CrossFit WOD for Monday 1/30
superset:
bench press 4x8x70
tempo pullups 2121 4×4
2-minute rest
“FRAN”
21-15-9 reps for time:
thruster, 43/29kg
pullups
Olympic Weightlifting WOD – Deload Week w6d1
back squat, snatch + push press + drop snatch
Kettlebell WOD
Ground force
Planks and Halos
Skill: TGU
Strength Day #6 : 10 swings per arm every minute for 10 minutes
Gus (via Tom Boy X)
Today we retest one of the first-ever CGO events.
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MAKE SURE THAT YOU JOIN TEAM FOUNDATION CROSSFIT!
CrossFit WOD for Test Friday 1/27
CGO 11.2
AMRAP in 15 minutes:
9 deadlifts, 70/45kg
12 push-ups
15 box jumps, 24/20″
Olympic Weightlifting WOD
overhead squat, snatch, clean & jerk
Remember that if you miss a rep in either the snatch or clean & jerk you must drop down by 10% and do 3×2 with a focus on what caused the failure.
