Blog – Page 89 – Foundation CrossFit

Thursday 5/27

CONDITIONING for Thursday 5/27/2021

ODIN

As Many Reps As Possible in 25:00
12 devil’s presses
24 dumbbell step-ups
12 pogo burpees

Suggested Rx: 2×50/35/20lbs dumbbells and a 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you don’t have access to a large step.

Post results to comments!

READ: Urge Congress to Pass the GYMS Act and Save Local Gyms – CrossFit+

If you helped out your local restaurants and bars by reaching out to congress IT WORKED! Now your fitness communities including FOUNDATION need your help letting congress know that gyms were heavily affected by the pandemic and are arguably more necessary to improve one’s health. Please read the link and help us out!

May 26, 2021/by Andrew

Training

Wednesday 5/26

Thinking of a strict press as a leg exercise will give you an even more solid base through your feet, legs, glutes, and abs.

WORKOUT for Wednesday 5/26/2021

Warmup

Until told otherwise:
15 jumping air squats / goblet squats
10 pushups / HR pushups
6 pullups / strict
:30 double unders
:15 Samson/side”

Strength

STRICT PRESS every :90 x 12:00 (5-5-3-3-1-1-1-1)
BACK SQUAT every :90 x 12:00 (5-5-3-3-1-1-1-1)
DEADLIFT every :90 x 12:00 (5-5-3-3-1-1-1-1)

Post results to whiteboard. Report any and all Personal Records by banging the gong then writing them on the PR Window!

READ: Weight Vest & Carrier Options – FOUNDATION

May 25, 2021/by Andrew

Training

Weight Vest & Carrier Options

Someone asked for a weight vest the other day. If you are serious about taking your training to the next level you can also add a weight vest or plate carrier to your arsenal. It turns the bodyweight workouts into something way more complex.

With MURPH so close I’m not sure what the shipping times are like, but here are some weight carriers/vests I’ve used or tried in person. Prices definitely reflect quality:

GOOD

OneTigres Low-Profile Plate Carrier $81 https://amzn.to/34fgmfO. This style is nice because of the simple stretchy enclosure. The shoulder straps are also hook-and-loop adjustable. The mesh makes it fairly breathable, but there’s very little padding throughout.
WarTechGears carrier-only for $45 https://amzn.to/3oLWBG4. It’s a solid option similar to some of those listed in the BETTER, but the quality of materials feels very cheap and I worry that it wouldn’t hold up over time.
CAP Barbell’s 20lbs weighted vest $35 https://amzn.to/3bQonvZ. It works, but comfort (especially for those with bigger chests) will vary tons.

BETTER

MORPH Athletics (carrier & plates) for $160 https://www.morphathletic.com/collections/frontpage/products/20lbs-black-plate-carrier-vest-plates-included. These are another take on the BEST-level 5.11 carrier. Tons of padding throughout for comfort in movement, plenty of hook-and-loop for morale patches, MOLLE for pouch/accessory attachments, and best of all, a pair of plates included in the price.
BEAR KOMPLEX Plate Carrier for $140 https://amzn.to/34fgmfO. This is the same brand of pullup grips we sell at the gym. A take on the BEST-level 5.11 carrier, it’s got a padded yoke for your shoulders and some quality industrial buckles on the sides. This lack of coverage on the side, paired with the DWR coating allows for increased breathability and moisture control. You can get it in Maroon or Navy on Prime.
North Gym Carrier + Plates $180 https://amzn.to/3fhygF3. For those with wider and more muscular traps, this is similar to the other vests, but the straps are definitely wider.

BEST

5.11 Tactical Tac Tec Plate Carrier for $199 https://www.511tactical.com/tac-tec-plate-carrier.html. The best in the industry for its coverage and popularity amongst military and law enforcement. This company saw the need for the CrossFit civilians who wanted a higher-quality fitness vest and put out a product with tough materials. This is what I use.
Rogue Fitness options $50 to $200. Tons to pick from the premiere seller for strength & conditioning athletes, including many of the options listed above. Haven’t had the chance, but they make their own weighted fitness vest which they make in-house.