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A New Week + New Crew

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.

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Stacked

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

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Pullup/Run/Power Snatch

If you enjoy running as much as KB looks like she does, you should’ve have a problem with today’s workout!

ARTICLES

+ Stability Now! – Bill Starr for the CrossFit Journal

CrossFit WOD for Champagne Friday 4/28

EMOM 10 minutes: 5 weighted pullups, as heavy as possible

3 rounds for time:
400m run
15 power snatch, 61/43kg

If you cannot do a strict pullup, go through the progressions given to you by your coaches. Post time to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk

Kettlebell WOD coming next Friday!

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Did You See?

Kai H, Nadia T, and Tina L

Our schedule has expanded! More classes and class times have been added to your muscular and sweaty pleasure. READ, DAMN IT, READ: https://www.foundationcrossfit.com/2017/04/2017-expanded-schedule/

We’re always tinkering, so if you have any ideas let us know.

ARTICLES

+ Does the Sound of Noisy Eating Drive You Mad? Here’s Why. – TIME

She’s back!

CrossFit WOD for Thursday 4/27

5 rounds for time:
20 overhead squats, 43/29kg
20 toes-to-bar
20 calorie row

Performance uses Assault Bikes. Post time to whiteboard!

HellaFit WOD

SHOULDER CHECK

50 each for time:

– wall balls
– active hangs
– double unders
– wall balls
– double unders
– active hangs
– wall balls

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A-N-G-I-E

Endurance Club with Colin B and Sarah M is back and begins tonight at 5:30pm.

Half IronFCFers

This club will go every Tuesday and Thursday at 5:30pm, with a longer run/bike/swim effort on the weekends. We’ll announce those on Friday so that those who want to play can plan.

ARTICLES

+ Benchmark WOD: ANGIE Tips – CrossFit Rosslyn

CrossFit WOD for Taco Tuesday 4/25

“ANGIE”

for time:
100 pullups
100 pushups
100 situps
100 squats

HellaFit WOD

 

Endurance Club WOD

RUN: 6 rounds of a 400m run, resting 90 seconds between efforts

Foundations Class 10

every minute on the minute for 15 minutes: snatches!

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Another Monday

CrossFit WOD for Monday 4/24

deadlift 5x3x70%, 5x2x75%, 5x1x80%, then

3 rounds for time:
800m run
20 alternating front lunges, 52/36kg

ARTICLES

+ The Skill of Barbell Cycling – Training Think Tank

Olympic Weightlifting WOD

snatch + OHS, back squat, snatch pull, knees-to-elbows, good am, arnold press, box jump

Kettlebell WOD

Primal crawling warmup and mobility

Swing work forcing on single arm skills. Working our way up to snatches.

Squat pyramid finisher.

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Say Bye Bye (For Now) On Sunday

Cheryl & Wendy

Wendy C and Cheryl C will be leaving us for NYC soon and they want to celebrate this Sunday! They’ll be there for all three classes (9am, 10am, and 11am) as we hit three different workouts: ANNIE, EMOM lifts, and THE CHIEF, respectively.

DID YOU KNOW: These two actually met during a FESTIVUS Competition event when CrossFit SLU hosted one time?

ARTICLES

+ Fat Loss For Athletes – Three Tier Tactical

Saturday morning’s Competitive CrossFit class at 8am will do their best to tackle ALL FOUR of these that morning.

CrossFit WOD for Friday 4/21

for time:
21 deadlifts
21 handstand pushups
50 double unders
50 situps
15 deadlifts
15 handstand pushups
50 double unders
50 situps
9 deadlifts
9 handstand pushups
50 double unders
50 situps

Rx = 102/70kg, Performance = strict HSPU, UB double unders, Fitness/Health = “DIANE”. Compare to 15MAR2017. Post time to whiteboard.

Olympic Weightlifting WOD

snatch + snatch balance with hold, clean & jerk with hold, overhead squats

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Burpees & Box Jumps

Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning.

What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh.

ARTICLES

+ Jessamyn Stanley and Nicole Tsong Discuss ‘ Every Body Yoga’ – Seattle Public Library Events

CrossFit WOD for Thursday 4/20

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– weighted 3-point lunge
– single-leg deadlift

2:
– jump rope
– pause goblet squat
– reverse plank

3:
– skater lunges
– strict press
– renegade row

Foundations Class 8

low-bar back squats, then

“KAREN”

150 wall ball for time

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Loading Maxes

Dave H

We’re going to max out the bench press again so if you missed Monday you get another chance. If you WERE here let’s look for a 3RM max or grab a board and see if you can go over 100% with a shorter range-of-motion.

We’ll also hit the deadlift! Make sure your hands are ready and your posterior chain is set.

ARTICLES

+ Ask the Super Strong Guy: Can I Deadlift Without Wrecking My Back? – Bodybuilding.com

(This video is about 5 years old!)

CrossFit WOD for Wednesday 4/19

– 17 minutes to establish a 1RM bench press
– 17 minutes to establish a 1RM deadlift

for time:
800m run
40 ring dips
40 situps

Olympic Weightlifting WOD

clean & jerk with paused recovery, front squats, behind-the-neck push press, partner mb situp, standing twisted, pause clean high pull, split press

Kettlebell WOD

Primal movement warmup

Weighted carries (hopefully it will be nice) and halos to get blood moving.

We will be working squats and presses. Swings will be worked into the rest periods.

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Testing Week!

Here we go! We’re about to begin a new cycle and so we need to retest some old things while setting your standard for work to improve.

Danielle & Landon S

In no order we’ll hit a bench 1RM twice (3RM second time around), 1RM deadlift, a burpee/box jump benchmark, 100 pullups/max unbroken pullups, L-hang, L-supports, 2k row, 500m row, DIANNIE/DIANE, 1RM back squat, CGO 12.2, ANNIE, EMOM lifts (snatch, clean & jerk, deadlift), and THE CHIEF.

That’s a lot to fit into six days, yeah? Make sure you’re prepared everyday you come in: nutrition, rest & recovery, mindset, and gear!

ARTICLES

+ 2017 Reebok CrossFit Games Tickets – CrossFit Games
+ CrossFit Games Ticket Details Released – The Barbell Spin

CrossFit WOD for Monday 4/17

– establish a 1RM bench press in 25 minutes
– 500m row for time
– L-support, L-hang, each for time

Post all three scores to whiteboard!

Olympic Weightlifting WOD – Week 4, Day 1

snatch + snatch balance w/ hold, back squats, snatch push press, 1/2 situps, weighted back extensions, pause snatch high-pull, bent-over row

Kettlebell WOD

Primal crawling warmup

Starting workout with swings to warm up hinge. Windmills, Halos and lunges will be worked in.

Will then workshop our clean skills.

Finishing with front or goblet squats

 

 

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