CONDITIONING for Thursday 2/3/2022
READ: Who is Greg Glassman? – nonprophet
Tag Archive for: Greg Glassman
AB and Bobby B at the 2017 RCF Games
ARTICLES
+ The Speal Deal: Life After Competition – CrossFit Journal
CrossFit WOD for Thursday 4/12
Tag Team Workout!
as many reps as possible in 20 minutes:
4 (full) snatch, 70/45kg
12 toes-to-bar
12/8 calories
Workout execution: Partner A does 4 snatches, then Partner B does 4 snatches, then A completes 12 t2b, then B completes 12 t2b, then A finishes 12/8 calories, then B finishes 12/8 calories… repeat for 20:00!
Post score to whiteboard.
The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady
This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!
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+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen
CrossFit WOD for Friday the 13th
establish a max effort handstand in 10 minutes, then
FIGHT GONE BETTER
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest
Post score to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU
Powerlifting WOD – Week 1/5, Day 3/4
banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps
Gymnastics Strength WOD
GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year
Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.
Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.
You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th
ARTICLES
+ The Ultimate Guide to MCT Oil – Onnit
CrossFit WOD for Monday 10/9
3 rounds for time:
30 pistols
10 ground-to-overhead
Rx = 61/43kg, Performance Rx = 84/61kg.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 1/3
snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers
Powerlifting WOD – Week 1/5, Day 1/4
squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp
Kettlebell WOD
Primal Mobility
Shoulder packing and stability exercises
Detailed Clean Focus. We will be working on varying weights to own the movement.
Squat and rows to finish
Amy C is a badass and today her birthday. HBD AMY!
On Monday you hit 3 rounds of 2 rounds of CINDY, 1 round of DT. Today you’ll hit all of it in bulk: 6 rounds of CINDY, 3 rounds of DT. Let’s see how you manage the work and how quickly you get it done. Focus on technique, efficiency, breathing, and transition time.
ARTICLES
+ Powerlifting Cycle #1 Debrief Survey – Foundation Barbell
CrossFit WOD for Friday 9/8
for time:
6 rounds of “CINDY”
3 rounds of “DT”
Olympic Weightlifting WOD
snatch, clean & jerk
Gymnastics Strength WOD
crawling, hanging, headstands, handstands, kipping handstand pushups, false-grip development
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Sarah watching Colin row during the 2016 CrossFit Games Open
Today’s workout was requested by the above two lovebirds who celebrate that love this weekend!
ARTICLES
+ The Real CrossFit Fight – T-Nation
CrossFit WOD for Friday 9/1
TRIPLE 3
for time:
3k row
300 double unders
3mi run
Scale as needed.
Post time to whiteboard!
Olympic Weightlifting WOD
Fun Day!
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats
Gymnastics Strength WOD
headstands, handstands, arch conditioning, and hanging
Leslie B and Lauren A
Dumbbells and kettlebells will be showing up more often to get away from the monotony of the barbell. These individual weights allow more individually-natural movement, while showcasing limits between each side of the body. They also challenge your stability and balance in the positions you already know with the barbell.
ARTICLES
+ Ep. 93 Greg Glassman – CrossFit and the Battle with Big Soda – Whole Life Challenge
CrossFit WOD for Tuesday 5/2
EMOM for 9 minutes: 3 power snatches, ascending
5 rounds for time:
20 alternating dumbbell snatch
500m row
20 dumbbell squats
Rx = 50/35#, Fitness = 30/20#, Performance = 24/16kg kettlebell
Post time to whiteboard!
HellaFit WOD
A 30-minute metcon to get you #hellasweaty.
Gymnastic Strength WOD – 7am
goals: dynamic straight-arm, static compression
midline work, stretching, skill work: L-sits, straddle compression, and pikes, stretching and conditioning.
Endurance WOD – 5:30pm
Short Interval: EMOM for 20 minutes: 100m run
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