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Another FCF Baby!

Coach Sarah and Colin finally welcomed their baby into the world on Monday, sharing a birthday with Coach Andrew! From the new mama bear:

Colin and I welcomed our baby girl into the world last night!

Leta (pronounced lee-tah) Dean Bleckner was born at 9:34pm, 6 lbs 10.8oz and 19.25 inches long. She came out with her eyes open and pooping!

Labor was long and the hardest thing I’ve ever done, but pushing was a breeze 😉

Thank you all for your love and support 💕

We wish them much happiness with the growth of the family and hope to see them back in FCF soon!

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Push Presses and Power Cleans

Is Colin receiving a power clean or dipping for a push press?

ARTICLES

+ The Marshmallow Test: What Does It Really Measure? – The Atlantic

**REMEMBER THERE IS NO 6:30pm or 7:30pm CrossFit Class TONIGHT DUE TO AN ALL-STAFF MEETING! **

CrossFit WOD for Wednesday 6/13

tabata assault bike/rower/ski erg/etc

21-15-9 rounds for time:
push press
power clean

Rx 61/43kg, Performance 70/50kg, Fitness 43/29kg.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 2/3

** THERE WILL BE NO 6:30pm or 7:30pm CLASS TONIGHT. YOU’LL BE ABLE TO MAKE UP YOUR WORK IN CROSSFIT CLASS TOMORROW **

establish a heavy SNATCH
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 85 / 5 (3)

Accessories
– senders 2×10
– tempo single leg hip ext 2×10/side
– kettlebell z-press 2×10

Powerlifting WOD – Week 3/3, Day 2/3

4×6 mb throws
BENCH 50/5, 60/3, 70/1, 75/AMRAP

back ext 3×8
front raise 3×8
bent-over row 5×8
dips 5×10+

Kettlebell WOD

Arm Bars, TGU

**Swat Gear Shuttle**
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard OverHead carry
– 10 Burpees
– 50 Yard OverHead carry

Simple and Sinister

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Rowing CHELSEA

Colin

Today is all about rowing (after some still rings work) and making sure that you can move blazingly fast through the appropriate amount of rounds of CINDY (5 pullups, 10 pushups, 15 squats). Resume rowing as soon as possible. Can you recover on the rower? Can you push the pace and complete more than a 5k?

ARTICLES

+ 2018 Regionals Events 1 & 2 Released – CrossFit Games

CrossFit WOD for Taco Tuesday 5/8

Max meters rowed in 30 minutes.

Novice: Every 5 minutes do 1 round of CINDY (5 pullups, 10 pushups, 15 squats)
Intermediate: Every 5 minutes do 2 rounds of CINDY
Advanced: Every 5 minutes do 3 rounds of CINDY

Post meters completed to whiteboard!

CompEx WOD  – 6am

MFT #1449

Gymnastics Strength WOD

still rings and headstand work

HIIT WOD – 12pm

TABATA assault bikes

MY PET ROCK

AMRAP in 12 minutes:
9 mb clean
6 mb double knee situp
3 mb ramp run

STEP UP

EMOM for 10 minutes:
8 mountain climbers
6 step-up skip
4 offset pushup + t-spine twist
2 burpee box jump

BACKMAGGEDON

Chinese planks, hip extension holds, reverse hyper holds, banded wall t-spine extensions, banded good mornings

HIIT WOD – 5:30pm

A) 1:00 stations for max reps:
– bike (calories) or ramp run
– lateral box step ups
– single/double under
– dodging punches
– rest
repeat for 3 rounds

B) for max reps/work:
– 3:00 walking lunge with press
– 3:00 battle ropes
– 3:00 figure-8 bicycle
– 3:00 elevated twisting mountain climber
– 3:00 ab wheels

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Prepped For Rope Climbs?

Colin’s Super Secret Rope Climb Guard Method

ARTICLES

+ Sam Briggs Withdraws From Regionals, Finishes AGOQ – Morning Chalkup

CrossFit WOD for Wednesday 4/25

Online Age Qualifier 18.1

for time:
4 thrusters, 61/43kg
1 15-ft. rope ascent
8 thrusters
2 15-ft. rope ascents
12 thrusters
3 15-ft. rope ascents

15 minute time cap.

NOTES: Figure out the most efficient way to do a rope pull because that’s all rope climbing is- can you easily move up and down the rope so that you can get through this skill work? Protect your shoes and shins as needed and scale your skills.

Post time/score (total completed reps) to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 2/3

Coach’s Choice

Kettlebell WOD

500m row
Complex A
500m row
Complex A
500m row
Complex B
500m row
Complex B

Complex A, single arm/per side
5 swings
5 snatches
5 windmills

Complex B, double bells
10 deadlifts
10 side bends
5 cleans
6 alternating press
6 squats

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A, B, or Both

Colin B

How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end?

ARTICLES

+ Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine

CrossFit WOD for Wednesday 3/8

“ISABEL”

for time:
30 snatches

“GRACE”

for time:
30 clean & jerks

or “ISAGRACE”

for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Performance = 70% of your 1RM

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: front squats, 2 cleans + 1 jerk, behind-the-neck jerk
accessories: batman split, single leg hip extension, mb wall hammer rotation

Kettlebell WOD

Ground force
Single arm swing and snatch skill work
Squat and press finisher

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Boulders For Shoulders

ATTENTION: Morning Foundations Session is postponed due to inclement weather until tomorrow, Wednesday 2/8 at 7am.


Colin B

 

ARTICLES

+ Understanding the Shoulder and Bulletproofing It From Injury – Breaking Muscle

CrossFit WOD for Tuesday 2/7

press 3x8x60% (1:15 rest)

Health/Fitness

as far as possible in 15 minutes:
3-6-9-12-15-etc of
push press, 34/25kg
overhead squats, 34/25kg

Performance

as far as possible in 15 minutes:
3-6-9-12-15-etc of
handstand pushups
overhead squats, 44/30kg

Post score to whiteboard!

HellaFit WOD

You’ll find out!

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,

Not JT

Flashback Friday: Colin B doing HSPU back at FCF 3.0

Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!

Also: I already registered myself AND Team Foundation CrossFit:

ARTICLES

+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports

CrossFit WOD for Skills Friday 1/13

Fitness

5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips

Performance

5 rounds for time:
9 hspu
9 pushups
9 ring dips

Olympic Weightlifting WOD

overhead squat, snatch + snatch balance, 2 cleans + 1 jerk

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