We plan to add the 4:30pm Zoom class permanently on Monday and Wednesday. We’re also looking at adding a 6:30pm class multiple days a week.. and maybe an 8am?
Any particular Zoom, YouTube, or Instagram classes you’d like to see from us? Tell us in the comments.
WORKOUT for Wednesday 4/15/2020
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
No Equipment Variation
50-40-30-20-10 reps for time
jumping jacks
situps
Post time to comments!
2nd Serving: Need More Work? (Endurance-Bias)
3x 20:00 efforts for max distance, resting no more than 5:00 between efforts. Try to accumulate more total distance than you did on Sunday.
HSPU Strength Ladder: every 2:00 for two rounds do 1-2-3-2-1
Parallettes are easy to make and can be a large part of your bodyweight control training. You can also use dumbbell handles in a pinch, but the taller heights and better stability allow for more variance with the proper tools. We just made four more pairs in addition to what we already had for member equipment take-out!
The Spartan Race has been postponed to later in the year. While we’ve been training we don’t want it to go to waste so we will be running our own obstacle course race that original event day, Saturday the
CrossFit WOD for Monday 3/16/2020
“ANNIE” 50-40-30-20-10 reps for time: double unders situps
then back squat 8×4
Share time and back squat weight to whiteboard! Post-workout should be 2-3 rounds of heel walking (30 steps or so), 1:00 in the arch, and 30-60s chair stretch/side.
Barbell Club – Week 3 of 4
In Olympic Weightlifting we’re going to wave up and down to check technique. In Powerlifting we continue our speed sets. Do you feel faster in execution yet?
At-Home WOD #1
TABATA wide-grip pushups, front squats, and situps. Rest at least 1:00 between efforts.
A tabata interval is :20 of maximal rep work then :10 of rest, repeated for 8 rounds/4:00. The goal is this workout is to go ALL OUT every interval, taking note of your reps.
Use your a stop watch function on your watch or phone, listen to these tabata pop covers on Spotify, or find any an app for timing!
You can grab the AT-HOME WORKOUTS BINGO sheet here, or at the gym.
AMRAP in 5:00 (“ANNIE”) 50-40-30-20-10 reps for time: double unders situps
AMRAP in 5:00 (“FRAN”) 21-15-9 reps for time: thruster, 43/29/20kg pullups
AMRAP in 5:00 (“ELIZABETH”) 21-15-9 reps for time: power clean, 61/43/29kg ring dips
Rest 5:00 between each AMRAP. Share total reps completed to whiteboard!
Post-workout: go through the “World’s Greatest Stretch” sequence, holding each position for :15 or so for the first round, :30 or so for the second round.
Foundation Barbell Club
OLYMPIC WEIGHTLIFTING: This January cycle continues on our pulling sequencing- but we’ll start each session with squatting! Overhead strength development and isometric midline work to complete each day! Anyone want another Friday or Saturday morning Barbell class?
POWERLIFTING: We’re starting the first phase of the year. We’ll be back onto our high-volume in squats, bench, and deads for thickening your joints and practicing good range and form.
Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.
(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)
CrossFit WOD for Thursday 6/21
establish a bench press max, then
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
Performance does unbroken double unders and GHDSU.
Post results to whiteboard!
HIIT WOD – 12pm & 5:30pm
(A)
1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers
(B)
[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]
https://www.foundationcrossfit.com/wp-content/uploads/2018/01/IMG_8340.jpg10011500Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2018-06-20 20:26:252018-06-21 00:14:13Of Course This Video Was Sponsored By Zevia
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!
https://www.foundationcrossfit.com/wp-content/uploads/2017/04/VERSUS-X-72.jpg10001500Andrewhttps://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-04-12 20:34:452017-04-13 10:03:47ANNIE. But Not.
