Manny
This week’s ZOOM KETTLEBELL CLASS will be Friday at 7am!
CONDITIONING for Wednesday 9/2/2020
SHOT IN THE DARK
every minute on the minute for 30:00
a. :30 sumo deadlifts
b. :30 hang clean & jerk
c. :30 v-up
d. :30 alternating devil’s press
e. :60 high knee jump rope
Post results to comments!
READ: Your Ability to Focus Has Probably Peaked: Here’s How to Stay Sharp – Nir & Far
WATCH: Do you do this?
We are proud to feature the 2nd Shadowboxing class from Manny! Enjoy:
WORKOUT for Saturday 5/24/2020
200 jumping jacks, EMOM do 5 (pogo) burpees over a line
200 bicycle crunches, EMOM do 10 frog pumps
200 mountain climbers, EMOM do 5 (plyo) pushups
These efforts aren’t necessarily for time, but every minute on the minute you’ll have to do some extra work!
Share experiences to comments.
HSPU Strength Ladder: do 1-2-3-4-5-4-3-2-1 reps one time through
READ: Breaking: Details Announced For Mayhem Madness – Morning Chalk Up
WATCH:
This coming Saturday we have a special SHADOW BOXING class for the FCF community, lead by one of our own, Manny!
Emmanuel (Manny) Papoutsakis started training in Krav Maga over 10 years ago and is Level 3 Silver certified through Krav Maga Alliance. He has many years of experience as an instructor teaching both classes and seminars at other locations before he moved to Seattle. He reached out to us with the following:
“I wanted to give back to Foundation CrossFit and share with the community a workout that has helped me get through this quarantine. I’ll teach you some of the basic components of self-defense, such as fighting stance, movement, and punching combinations. We will put those techniques together into a fun workout that includes shadow boxing and various bodyweight movements!”
Krav Maga is the official self defense and fighting system of the Israeli Defense Force and is used by law enforcement agencies around the world. This is a self defense for the modern world, training you to deal with real life situations using techniques that can be learned and quickly mastered by anyone, regardless of age, size or previous training.
SESSION for Thursday 5/7/2020
WARMUP
a. Joint Prep
Wrist Mobility
Dynamic Wrist Mobility
Ankle Circles
Seiza Sitting
b. 7:00 of freestyle Jump Rope variations
c. Double Under Practice
3 rounds of :30 each
– single-single-double under
– single-double under
– double unders
d. Dumbbell Practice
3x building weight/reps and complexity
3-5 hang cleans
3-5 front squats
3-5 thrusters
WORKOUT
for consistency
35 double unders
12-15 double dumbbell hang squat cleans, medium weight
1:00 rest
x 3, then
35 double pogo hop (total and lateral)
12-15 double dumbbell thrusters, medium weight
1:00 rest
x 3, then
as slowly as possible d0 30 or so dragon flags
NO EQUIPMENT OPTION:
Penguin Jumps and use a loaded backpack as a weight.
COOL DOWN
– 2:00 jog in place
– 1:00 hips of glory/side
– 2:00 passive bottom of squat
2nd Serving- Need More Work? (Endurance-Bias)
HSPU Strength Ladder: EMOM x6 do 1-2-1 reps
READ: Shuteye and Sleep Hygiene: The Truth About Why You Keep Waking Up at 3am – The Guardian
WATCH:
We have some tees for anyone who wants to see a special screening of BLOODSHOT, featuring Vin Disel tomorrow evening at Pacific Place. Signups near the office!
“Kinda CGO 19.4”
for total time:
3 rounds of:
10 snatches
12 pogo burpees
then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 pogo burpees
Rx = 44/30/20kg. Time cap: 15 minutes
READ: Pot Sticker Stir-Fry / Eggroll in a Bowl – Nom Nom Paleo
WATCH:
Manny stands the barbell to lockout as Devin judges the rep
ARTICLES
+ 2018 CrossFit Games Tickets – CrossFit
CrossFit WOD for Tuesday 4/10
2 rounds for max reps:
2:00 presses, 61/43kg
1:00 rest
2:00 front squats, 102/65kg
1:00 rest
2:00 deadlifts, 143/97kg
1:00 rest
Post reps completed to whiteboard.
HIIT WOD
SET 1
EMOM 1:00 x 10
10 double unders
8 squat jacks
6 slam balls
4 pushups
SET 2
4 rounds, 1:00 on/:30 active recovery
curtsy lunge with DB curl / tuck jumps
DB squat flow / jumping jacks
AB complex / mountain climbers
SET 3
10-to-1 LADDER: burpee + shuttle sprint
(10 burpees, 10 sprints, 9 burpees, 9 sprints, 8/8, etc…)
Gymnastics Strength WOD
scap flow
lat mobility
butterfly pullup practice
muscle-up development
