for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees
Post time to whiteboard.
+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox
This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!
Monday 6/17
“WINGMAN”
2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges
Start and end with a waiter’s walk around the block. Rx = 20/15kg.
Tuesday 6/18
18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg
toes-to-bar
Wednesday 6/19
floor press up to a heavy 7-rep in 10:00, then
7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups
Thursday 6/20
for time:
70 burpees
60 dips
50 box jump over, 24/20″
40 HSPU
30 single-leg squats
20 burpee-pullups
Friday 6/21
5k row for time
then practice SLIPS for as long as your 5k time.
Saturday 6/22
Tag Team DORK
AMRAP in 30:00
60 double
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees
Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics
RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.
Monday 6/10
6×10 push press, then
Rx
AMRAP in 12:00
9 chest-to-bar pullups
18 box jump overs, 24/20″
Performance
AMRAP in 12:00
2/1 legless rope climbs
12 box jumps, 36/24″
Tuesday 6/11
5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings
Wednesday 6/12 – Run Club is back at 6:30pm!
Thursday 6/13
100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg
Friday 6/14
AMRAP in 20:00:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Saturday 6/15
YGIG for max score in 30:00
500m row
100 single unders
max hang snatches, 43/29kg
Sunday 6/16
Fight Gone Bad protocol
3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.
BARBELL CLUB
We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.
+ The Cervical Vertebrae – CrossFit
+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins
+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks
Today we celebrate our favorite Office Manager!
Jessie NOT giving us a no-rep
Wish her a HAPPY BIRTHDAY if you see her!
ARTICLES
+ The Great Kettlebell Swing Debate – Invictus Fitness
CrossFit WOD for Champagne Friday 6/1
FABULOUS FORTY
for time:
40 Russian kettlebell swings, 32/24kg
40 goblet squats, 32/24kg
40 toes-to-rings
40 box jumps, 24/20″
40 wall ball push press, 20/14lbs
40 burpees
100m medicine ball (20/14#) run after every exercise.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 3/3
below-the-knee hang clean + clean 75/1 (3)
2 pause front squats + 1 jerk 75/1 (3)
pause-at-knee clean pull 100/2 (3)
GHR 3×10 (1) (2)
ab-rollout 3×10
pullups 3×10
Powerlifting WOD – Week 1/3, Day 3/3
seated box jump 4x3x75%
press 5/3/1
deadlift 60/5 (10)
bicep opener 3×5
tricep opener 3×5
tabata assault bike
Kettlebell WOD
Simple & Sinister
CrossFit WOD for Saturday 6/2
CGO 18.1 – Rx
AMRAP in 20 min:
8 t2b
10 (5/5) db hang clean + s2o, 50/35#
14/12cal row
CGO 18.1 – Scaled
AMRAP in 20 min:
8 hanging knee raise
10 (5/5) db hang clean + s2o, 35/20#
14/12cal row
Post score to whiteboard!
CrossFit WOD for Sunday 6/3
in teams of 2 (one working, one holding, one resting) for time:
150 power snatch / overhead barbell hold
100 kettlebell row / rack position
50 weighted situp / plank
Here’s hoping for a 0% chance of rowing again and a 90% chance for pullups!
ARTICLES
+ Success Story: Michael D – Foundation CrossFit Nutrition
+ Hardstyle, Girevoy, or CrossFit: How to Decide Which Kettlebell Style is Best? – Breaking Muscle
CrossFit WOD for Thursday 3/1
for time:
50 kettlebell swings*
400m run
400m farmer’s carry*
400m run
25 kettlebell shoulder-to-overhead*
50 calorie row
50 renengade rows
50 calorie row
25 kettlebell snatch*
400m run
400m farmer’s carry
400m run
50 perfectly-vertical kettlebell swings
* indicates double kettlebells
Post time to whiteboard!
What a day! With over 50 athletes showing out (and more to support and judge) we had a pretty hectic Sunday running the 18.1 Event.
My favorite shot is always the one people weren’t ready for
Stay updated with the action on social media! Follow the hashtags #HYFRsquad and #FCFio2018
ARTICLES
+ Foundation CrossFit Affiliate CGO 2018 Leaderboard – CrossFit Open Leaderboard
CrossFit WOD for Monday 2/26
EMOM for 18 minutes:
– 1 snatch + 4 OHS
– 6 burpee over bar
for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Olympic Weightlifting WOD – Buffer Week
This week the focus is on making sure you understand and have the proper protocols of what you need as an individual to set yourself up for success when the next program begins in a week. Do you know what phases of the lifts need improvement? Do you know which exercises help teach confidence, develop speed, and build power for those particular phases?
Kettlebell WOD
Bent press progressions
Weighted single leg deadlifts
Simple & Sinister
Endurance WOD?
A handful of you athletes were asking when our seasonal ENDURANCE CLUB would return. What if we just posted a program to the blog every Tuesday, Thursday and Saturday with what you should do?
The 2018 Foundation CrossFit Intramural Open (FCFio) is upon us! If you need a TL;DR essentially we are following along with the CrossFit Games Open (CGO) so we can all push each other to do our best with a friendly intragym competition. The CrossFit Games Open is an official CrossFit HQ event where CrossFitters all around the world compete in an online competition (1 workout a week for 5 weeks) and put themselves out there competing in a handful of divisions: Teens, Open Rx, Open Scaled, and multiple Masters groups.
I would love for you to sign up for the actual CrossFit Games Open. It’s $20+tax, but if you register and have a valid score for all five workouts, complete the Online Judges Course (and send in the PDF to info@), then I’ll credit your April dues $20. This way you’ve improved your knowledge base and performance as an athlete.
We have three teams in the FCFio this year:
– TEAM BE EPIC
– TEAM HURTS SO GOOD
– TEAM HELLABUFF
Unlike the past couple of years, instead of a Captain/Co-captain I’ve decided Leadership Groups would be a better alternative. There are many roles & responsibilities involved in inspiring and elevating your fellow swolemates and I think multiple leaders enforce better turnout and results while keeping all of us accountable. I’ve chosen a handful of athletes that exemplify the spirit of Foundation for these rolees and they will be announced soon.
Next week these teams will run a draft for all athletes currently signed up for the 2018 CrossFit Games Open. Today we will also put up a signup sheet for those who want to play in the FCFio, but not officially in the CGO. From there Teams will be set before the first event on Sunday 2/25. VERSUS XI will conclude the entire event (first event will be CGO 18.5).
ARTICLES
+ Coaching Roundtable: CGO 14.1 Tips & Advice – Tabata Times
CrossFit WOD for Friday 2/8
5 sets: snatch + max reps hang snatches, 60-70% of 1RM resting 2-3 between sets, then
CGO 14.1
AMRAP in 10 minutes:
30 double unders
15 power snatches, 35/25kg
Rx+ = unbroken double unders.
Compare to . Post score to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 3/3
snatches up to 92%, clean & jerks up to 92%
Powerlifting WOD – Week 5/7, Day 3/4
Dynamic Effort Lower: SSB box squat + bands, deadlift + bands, special exercises
Gymnastics Strength
Max Effort Lower: single leg work, jumping
Kettlebell WOD
accessory work! then
150 kb swings
every time you break, you must perform heavy farmer’s carry
CrossFit WOD for Saturday 2/9
“SWING SET”
as many reps as possible in 15 minutes:
100m run
2 kettlebell swings, 24/16kg
100m run
4 kettlebell swings, 24/16kg
100m run
6 kettlebell swings, 24/16kg
etc.
Continue adding 2 more reps to each round of the kettlebell swings.
Post total swings to whiteboard!
CrossFit WOD for Sunday 2/10
AMRAP in 14 minutes:
100 wall ball, 20/14# to 10/9′
50 power snatch, 35/20kg
100 double unders
50 shoulder-to-overhead, 52/38kg
Post score to whiteboard!
Tony, Jon, Brett, Owen, Adrian, Megan, and Chip
NEWS & ARTICLES
+ Our bathroom with the shower will be closed for painting beginning the evening of Friday, 2/2 through the weekend. It is expected to be reopened before Monday morning, 2/5.
+ USAW to Adopt New Weight Categories at American Open Series 3 – USA Weightlifting
CrossFit WOD for Thursday 2/1
for time:
60 overhead squats, 52/38kg
50 box jump overs, 24/20″
40 toes-to-bar
*50 bar-facing burpees for time*
30 shoulder-to-overhead, 52/38kg
20 deadlifts, 110/75kg
10 muscle-ups
Two scores for this workout: 1.) Overall time and 2.) 50 bar-facing burpees for time.
Post both to whiteboard!
HIIT WOD
Tempo / Time Trial
EMOM for 10 minutes
a. 15 calorie row
b. 20 situps
rest 2 min
EMOM for 10 minutes
a. 35 double unders
b. 16 dumbbell alternating snatch
rest 2 min
EMOM 10 min
a. sprint lines
b. 20 air squats
Stacey, Michael, Eva, Kellie, AB, Ilene, Michael, Ann-Marie, and Spencer
Still smiling from this past weekend’s party!
ARTICLES
+ Check out our new nutrition site, as well as details for our next challenge here!
+ So, What Is Sous Vide, Anyway? – Bon Appetit
CrossFit WOD for Wednesday 1/31
for time:
40 sumo deadlift high-pulls, 32/24kg
40 GHDSU
40 c2b pullups
40 kettlebell swings, 24/16kg
40 pistols
40 toes-to-bar
40 dips
40 hip extensions
40 knees-to-elbows
40 kettlebell overhead squats, 24/16kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/7, Day 2/3
2 cleans + jerk, front squats, clean pulls
Powerlifting WOD – Week 4/7, Day 2/4
board press 1RM
Kettlebell WOD
Panic Breathing, then
KB Complex for 8 minutes: 2, 4, 6, 8, 10… etc.
two-hand swing release
goblet squat
Happy Thanksgiving from the FCF fam to you and yours!
CrossFit WOD for Thursday 11/23
TURKEY TROT
in cumulative song format, for time:
100m med ball carry, 20/14#
2 muscle-up
3 toes-to-bar
4 kettlebell wall ball substitute, 32/24kg
5 ring rows
6 archer pushup
7 kettlebell SDHP, 32/24kg
8 wall ball, 20/14#
9 icky shuffles
10 jumping lunges
11 broad jumps
Post time to comments.
