Adrian hit a 130kg clean & jerk PR at his meet yesterday!
ARTICLES
+ Trust But Verify: Open Plea to CrossFit HQ for 2018 – HBombMac
CrossFit WOD for Sunday 4/16
AMRAP 14
20 kettlebell swing, 24/16kg
80 wall ball, 20/14#
160 double unders
Post score to whiteboard!
HellaFit WOD
Adrian T
This Saturday Adrian will be competing in a weightlifting meet himself!
ARTICLES
+ Bachmeyer’s Inspiration For Looped Open Video From Keanu Reeves Film Speed – The Overheard Press
CrossFit WOD for Friday 4/14
“BADGER”
3 rounds for time:
30 squat cleans, 43/29kg
30 pullups
800m run
Compare to 13MAY2016. Post time to whiteboard.
Olympic Weightlifting WOD – Week 3, Day 3
no feet snatch + snatch + snatch balance, no feet clean + clean + jerk, overhead squat OR strict press + push press + jerk
Chinese plank, db tricep kickback/side, hanging leg raise, broad jump
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
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
Markham M
Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!
ARTICLES
+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
+ If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora
CrossFit WOD for Friday 4/7
for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.
NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.
Post time to whiteboard.
Olympic Weightlifting WOD
if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats
if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press
weighted plank, chinese lat raise, plyo box jump, ramp sprints
Oh man. Another incredible Open season has past and we have some new champions to crown.
Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:
Blue Barracudas (Team Blue) finished out with a total of 614 points.
FLEX APPEAL (Team Green) finished out with a total of 706 points.
and Thundercats (Team Red) finished out with a total of 670 points.
FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.
Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.
We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.
ARTICLES
+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times
CrossFit WOD for Thursday 4/6
for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups
Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.
Post time to whiteboard!
HellaFit WOD
THREE-TWO-ONE
10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups
8 min AMRAP:
– 5 front squats
– 3 push presses
10 min EMOM:
– 40-sec max effort KBS
Carlos G
GET IT DONE! MAKE IT SO: Take the FCF Athlete Survey for Spring 2017
ARTICLES
+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical
CrossFit WOD for Wednesday 4/5
EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar
5 rounds for time:
10 alternating front lunges
10 burpee-over-bar
Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg
Post time to whiteboard.
Olympic Weightlifting WOD
muscle clean + no feet clean + clean, front squat, pause upright row + high pull
partner slam ball toss situp, standing db russian twist, pause clean high pull, split press
Kettlebell WOD
Ground force
Turkish getup practice
Swing work (progressing to single arm and snatches)
