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Monday was Volume, Tuesday is Load!

The squad after every single person finished!

You’ve done MURPH. Now what?

Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.

That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.

Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!

This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.

Also: last chance to jump into this WEIGHTLIFTING / POWERLIFTING block ends tonight! REGISTER BEFORE IT’S TOO LATE.

ARTICLES

+ Squat Because Your Brain Needs Strong Legs – Breaking Muscle

CrossFit WOD for Tuesday 5/29

back squat 5x5x75-80%

tabata front squats, 43/29kg

3 rounds for time:
50 double unders
30 burpees

Post tabata score and time to whiteboard!

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Not JERRY

Our friend Carl Paoli​ will be at FCF Tuesday, 9/26 to run his 2-hour FREESTYLE CONNECTION seminar. We will be closing the gym that evening.

Register here: https://freestyleconnection.pushpress.com/open/event/9304a357b1745cc7b4b2f7f03fe08ab7 (Only 8 spots left at the time of this posting!)

ARTICLES

+ Freedom Through Movement: Carl Paoli on Sport and Life – Breaking Muscle

CrossFit WOD for Wednesday 8/23

Rx

for time:
2k row
400m rack carry, 24/16kg
400m farmers walk, 2×24/16kg
1600m run

Performance

for time:
2k run
400m rack carry, 32/24kg
400m farmers walk, 2×32/24kg
2k row

Post time to whiteboard!

Olympic Weightlifting WOD

clean & jerk, front squats, clean pulls

Powerlifting WOD – Week 12 of 12

front squat max, bench press max, deadlift max

Kettlebell WOD

– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister

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YGIG

Due to lack of attendance we are cancelling our Thursday 12pm CrossFit classes for the time being.

It’ll come back when the demand is there.

ARTICLES

+ Defeat Poor CrossFit Movement with These Work-Rest Strategies – Breaking Muscle

CrossFit WOD for Wednesday 3/1

Health & Fitness

You Go, I Go, for time:
400m run together
50 strict pullups
100 burpees
150 ab-mat situps
400m run together
150 med ball cleans, 20/14#
200 perfectly-vertical kettlebell swings, 20/12kg
250 air squats
400m run together

Performance

You Go, I Go, for time:
400m kettlebell run together, 20/12kg
50 strict chest-to-bar pullups
100 target burpees, 6″ off of taller person’s highest reach
150 GHDSU
400m kettlebell run together, 20/12kg
150 med ball cleans, 30/20#
200 perfectly-vertical kettlebell swings, 24/16kg
250 jumping air squats
400m kettlebell run together, 20/12kg

30:00 limit. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squat, clean + double jerks, push press
accessories: offset good mornings, weighted k2e, sotts press

Kettlebell WOD

Ground Force > Turkish Getup Skill Work > Swing Finisher

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