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TOMMY MAC

Miles & Dave

CrossFit WOD for Monday 3/9/2020

“TOMMY MAC”

2 rounds for time:
  12 burpees
  12 thrusters
  12 burpees
  12 power snatch
  12 burpees
  12 push jerks
  12 burpees
  12 hang squat cleans
  12 burpees
  12 overhead squats

Rx = 52/38/25kg. 24:00 time cap. Share time to whiteboard!

READ: Tips For Staying Healthy – UCSF Health
WATCH: “Hafthor “The Mountain” Bjornsson took center stage once again in Columbus, Ohio, winning the Arnold Strongman Classic for a third consecutive year, with Mateusz Kieliszkowski finishing a close second and Martins Licis taking third. The competition featured six events across two days, with unique implements provided by Rogue Fitness, including the monstrous “Wheel of Pain,” a Husafell Stone replica, and the centerpiece of the final event, the iconic Cyr Dumbbell.”

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Test vs Retest

Why is it important to have Test and Retest workouts? Yesterday was a test for a month out. Today is a retest of a workout from December.

Ski/snowboard WAX PARTY this Friday 1/10, after the 6:30pm class. Let’s wax our boards in preparation for the season, especially if you haven’t gone out yet!

Well, first: they act as benchmarks for our fitness. How do you know if you’re actually improving if you can’t measure that progress?

Two: knowing what traits we are testing allows us to set up programming to improve upon the intricacies of said test. This is and always has been the reasoning behind our programming. This is why we use a whiteboard to take the data towards the end of class. This is why coaches ask you how the workout went. Give us answers! The more detailed, the better!

Three: it gives you a tangible, measurable, repeatable, and observable goal to reach/obliterate. Isn’t that scientific?

CrossFit WOD for Tuesday, 1/7/2020

“HOLLEYMAN”

30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushups
1 power clean, 102/70/45kg

35:00 cap. Share time to whiteboard. Post workout is playing with the German Hang position, either by walking into it on low rings, or by pulling yourself through (“Skin-the-Cat”).

Every minute x5 (1-2-1) if you want extra pull-up work

READ: The 2020 CrossFit Games Open National Champions – CrossFit
WATCH: If you’re serious about being responsible for your own nutrition (and have the space for one) an Instant Pot is awesome. Tons of people don’t know some of the basics though:

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Friday 7/5

Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!

CrossFit WOD for Friday 7/5

tabata front squats, 43/29kg
tabata SDHP, 43/29kg

“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups

Post scores and time to whiteboard!

ARTICLES

+ The Art & Science of Tripping Up Stairs – Kottke

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Thursday 7/4

Only 9am, 10am, and 11am classes today!

Tomorrow is the same schedule + an 11am Barbell class.

CrossFit WOD for Independence Day Thursday 7/4

“HAVANA”
as many rounds as possible in 25:00
150 double unders
50 pushups
15 power cleans, 85/58kg

Post score to whiteboard.

ARTICLES

+ The Outlaw Way Weighs In On the New CrossFit Games Format – The Barbell Spin
+ One of L.A.’s Best So-Serve Companies is Charging Influencers Double, So Please, Just Pay For Your Ice Cream – TimeOut

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COE

The Handler at the 2017 Battle at the Ballpark

ARTICLES

+ It’s Not Your Imagination. Allergy Season Gets Worse Every Year – Vox

CrossFit WOD for Monday 4/17

build to a heavy front squat triple in 8 minutes, then 3x3x80% of that load

“COE”
10 rounds for time:
10 thrusters, 43/29kg
10 ring pushups

Post time to whiteboard!

CompEx WOD

MFT #1434

HIIT WOD

SET 1 – EMOM for 10:00

5 granny throws at wall
6 tuck jumps
7 up/down dogs
8 Cossack squats

SET 2 – 5 rounds, 1:00 on/:30 active recovery

walking lunges / shuttle run
Death March / goblet squat press outs
RDL + row / squat jacks

SET 3 – tabata target jumps w/ plank holds between then tabata plank holds w/ target jumps in between

Finisher: ABMAGGEDON!

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JASON


Markham M

Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!

ARTICLES
+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
+ If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora

CrossFit WOD for Friday 4/7

“JASON”

for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.

Post time to whiteboard.

Olympic Weightlifting WOD

if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats

if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press

weighted plank, chinese lat raise, plyo box jump, ramp sprints

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