Tag Archive for: programming

WORKOUT for Working Womxn’s Wednesday 10/27/2021

every :30 for 8:00 do 1 clean & jerk (north of 70%) then

as many reps as possible in 12 minutes:
5 push press (with a 5sec overhead hold each rep)
10 Pendlay rows

finished with Coaches choice bodybuilding

WATCH: This week’s programming agenda

It’s really a deload week focused on your other abilities to finish workouts: strategy, movement efficiency, rep/set breakdown, and seeing if you possess the ability to recover between multiple workouts. You’ll also be learning a handful of new movements we’ll be playing with in the next couple of months.

Then a tease about something coming at the end!

WORKOUT for Wednesday 10/13/2021

front squat 6×3 (50/5, 70/3, 80/3, 90/3, 90/3, 90/3+)

4 rounds for time:
20 pushups on barbell
20 pistols
20 strict press, 20/30kg

Post times to whiteboard!

WATCH: Here’s a little bit of insight the coaching team gets in programming- we have a more detailed lesson plan written out for each individual day too.

Want to see this more often? Should we cut the video for each specific day? Should I record with you in mind?

False grip

With the 2020 CrossFit Games Open right around the corner we thought it be great to integrate some structured strength work in the classes. We’ll go with back squats, strict presses, deadlifts, and bench presses using the 5/3/1 Method. We’ll cycle through all four lifts every week and the order won’t change, but the days will.

(Also don’t get too comfortable with these Weekly posts again because it’s not going to the regular thing.)

CrossFit WOD for Monday 9/9

back squat 50/5, 65/5, 75/5, 85/5+ (Last set at 85% is for 5 or more reps.)

3 rounds for time:
30 burpee box jump, 24/20″
30 dumbbell step up, 50/35lbs to 24/20″

Post time to whiteboard!

CrossFit WOD for Tuesday 9/10

AMRAP in 13:00
45 double unders
35 wall ball, 20/14lbs
25 toes-to-bar
15 burpee muscle-ups

Then find a 1RM snatch in 7:00

Score = total reps x kilograms snatched. Post score to whiteboard!

CrossFit WOD for Wednesday 9/11

press 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

5 rounds for time:
35 double unders
200m run

Post time to whiteboard.

CrossFit WOD for Thursday 9/12

deadlift 50/5, 65/5, 75/5, 85/5+ (Last set at 85 is for 5 or more reps.)

for time:
30 step-ups, 32/24kg to 24/20″
400m medicine ball run, 14/8lbs
50 box jump overs, 24/20″
60 kettlebell sumo deadlift high pull, 32/24kg
70 wall ball push press, 14/8lbs to 10/9′
800m medicine ball run, 14/8lbs

Post time to whiteboard.

CrossFit WOD for Friday 9/13

On a 12:00 clock

21-15-9 rounds for time:
thruster, 43/29kg

in the remaining time find a 1RM clean & jerk

Post time and weight to whiteboard!

CrossFit WOD for Saturday 9/14

As a two-person team

42-30-18 reps for time:
cluster, 52/43kg
synchronized double-pushup burpee

CrossFit WOD for Sunday 9/15

4 rounds for time:
400m run
30/25 calorie row
20 burpees over the rower

READ: The Girls.” Where Are They Now? – Morning Chalk Up
WATCH: A Band-Assisted Kipping Muscle-Up Progression – The Foundation CrossFit YouTube channel

When December rolls around we’ll see the return of FCF Bingo!


Cyber Monday 11/26

WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
devil press
alternating dumbbell step-up

Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″

Post score to whiteboard.

Taco Tuesday 11/27

starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.

Post heaviest load for each lift to the whiteboard.

Working Womxn’s Wednesday 11/28


3 rounds for time:
75 air squats
25 pullups
15 handstand pushups


3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups


3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups

Post time to whiteboard.

Thursday 11/29

10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb

Post times to whiteboard.

Benchmark Friday 11/30


6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest

Try for as many reps as possible of EACH exercise, not just total score.

Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.

Team Saturday 12/1

in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs

Post teams and times to whiteboard.

 Sunday 12/2

back squat 7×4
push press 6×4
power clean 5×4

Post attendance to whiteboard.


+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up

It’s Thanksgiving Week! We will be OPEN through the weekend with limited schedules. All days marked with an * mean that we’ll be running 9am, 10am, and 11am classes only. That means we won’t have any specialty classes such as CompEx, Mobility, or HIIT during those times too.

Foundations Graduates: November 2018 Edition!


Monday 11/19

CGO 16.3

AMRAP in 7:00
10 power snatches, 35/25kg
3 bar muscle-ups (scaled does 5 c2b pullups)


12×2 back squats

Post score to whiteboard.

Tuesday 11/20

establish a heavy jerk double in 20 minutes, then

50-40-30-20-10 reps for time:
calorie row

Performance does these tasks in reverse order, and pushups will be hand-release.

Post time to whiteboard.

Wednesday 11/21

3 rounds for time:
21 pullups
15 hspu
9 thrusters, 61/43kg

Thursday 11/22* (9am, 10am, 11am CrossFit classes only)

in cumulative song format, for time:
100m med ball carry, 20/14lbs
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

This means that Round 1 = 100m mbc, Round 2 = 2 muscle-ups then 100m mbc, Round 3 = 3 t2b + 2mu + 100m mbc, Round 4 = 4 kbwbs + 3 t2b + 2mu + 100m mbc, etc…

Post time to whiteboard!

Friday 11/23* (9am, 10am, 11am CrossFit classes only)

50-40-30-20-10 reps for time:
wall ball, 20/14# to 10/9′
box jumps, 24/20″
perfectly vertical kbs, 24/16kg

10am: DONNY
21-15-9-9-15-21 reps for time:
deadlift, 102/70kg

11am: 343
for time:
100 deadlifts, 61/43kg
100 power cleans, 43/29kg
100 ground-to-overhead, 30/20kg
43 burpees

Saturday 11/24* (9am, 10am, 11am CrossFit classes only)


partner AMRAP in 40 minutes:
50 burpees
400m run
50 kettlebell swings, 24/16kg
400m run
50 pullups
400m run
50 pushups
400m run

Split work however you see fit. Run together. Post teams and times to whiteboard.

Sunday 11/25* (9am, 10am, 11am CrossFit classes only; 11am CompEx starts with CrossFit class and then gets an extra hour with Coach Dave!)

AMRAP in 40 minutes:
400m run
60 double unders
400m run
500m row

Post score to whiteboard!


Foundation Barbell is done for the year. We’ll see you in January!


Saturday, February 2nd, 2019 will be our annual FCF Post-Holidays Party again at the Echo Room. Click here for the facebook event and updates!


+ The Best Creamy Garlic Slow Cooker Mashed Potatoes – Ambitious Kitchen
+ Paleo Thanksgiving Recipes – Nom Nom Paleo
+ I Found the Best Burger Place in America. And Then I Killed It – Thrillist
Nanooks’ Jandric Brothers Credit Success to CrossFit Gym – USCHO
+ Creativity and the Dangerous Norm of the 100-Hour Workweek – Observer

Hope everyone had a great weekend- the weather was nice and mild during the days! Evenings are a different beast though.


Monday 11/12 – Veteran’s Day (normal class schedule)


6 rounds for time:
60 double unders
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees

This is a HERO workout for a Boston Firefighter and CrossFit coach who gave his life in the line of duty. Cap is 25:00. Post time to whiteboard.

Tuesday 11/13

AMRAP in 9:00:
9 toes-to-bar
9 handstand pushups


E2MOM for 20:00
clean + front squat + 2 jerks

Post AMRAP score and complex load to whiteboard.

Wednesday 11/14

Complete two rounds for max total reps

:30 on, :30 off of
kettlebell jerk, 24/16kg (L)
chest-to-bar pullups
kettlebell jerk, 24/16kg (R)
kettlebell sumo deadlift high pull, 24/16kg
box jump overs, 24/20″
kettlebell sumo deadlift high pull, 24/16kg
step-ups, 24/20″

Post total reps to whiteboard.

Thursday 11/15


50-40-30-20-10 reps for time:
double unders

then “KAREN”

150 wall ball shots (20/14lbs to 10/9′) for time

On a running clock “ANNIE” will go from 0:00 to 9:00. There will be a controlled rest of 2:00, then when the clock reads 11:00 begin “KAREN”. You may work until 21:00. Post times to whiteboard.

Friday 11/16


for time:
50 burpees
400m run
100 pushups
400m run
150 walking lunges
400m run
200 squats
400m run
150 walking lunges
400m run
100 pushups
400m run
50 burpees

Cardio and muscular stamina. Scale the exercises numbers down if you need to, but the goal is to run all of the 400s! Cap is 45:00.

Saturday 11/17


6 rounds total, YGIG, for time:
500m row

Partner holds a pair of 24/16kg in a standing rack position while other partner rows. Post pairs and times to whiteboard!

Sunday 11/18

bench press 10 sets of 3, ascending in weight, then

AMRAP in 9:00
20 dumbbell push press, 2×50/35lbs
200m run


+ Powerlifting, Week 4 PDF

+ Olympic Weightlifting, Week 4 PDF


+ The WAG 2018 Holiday Nutrition and Habit Guide – Working Against Gravity
+ Alpha Winter Classic Weightlifting Meet – Alpha Barbell
+ NYC Rodents Are Getting Diabetes From Fast Food, Study Suggests – Patch.com
+ Hafthor Bjornsson Is Competing in Powerlifting, What Will He Total? – BarBend

Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend!


Monday 11/5

establish a weighted pullup 1RM

– then –

21-15-9 reps for time:
thruster, 43/29kg
bar-facing burpees

Tuesday 11/6

2 rounds for time:
1500m row
30 wall ball, 20/14# to 10/9′
20 ring dips

This workout is about improving your dips. Modify to 1200m run, 1500m ski, or 2mi air bike if you please.

Wednesday 11/7

establish a deadlift 1RM

– then –

1-to-12 for time
medicine ball clean
slam ball

Thursday 11/8

50-40-30-20-10 reps for time:
double unders
kettlebell swings, 24/16kg
kettlebell rack lunges

Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.

Friday 11/9


6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
400m run

Compare times here. Read more here.

Saturday 11/10

in teams of two for time:
400m run with 1 teammate carrying object, then

1 working/1 holding object overhead
200 ring row
200 jumping jacks
200 mountain climber
200 box step-ups, 24/20″

then 400m run with 1 teammate carrying object

Sunday 11/11

Foundation Barbell Programming: It’s the last cycle of the year!

Olympic Weightlifting Week 3
Powerlifting Week 3


+ Arthritis: You’ve Got to Keep Moving – CrossFit Journal
+ A Four-Year Analysis of Incidence of Injuries Among CrossFit-Trained Participants –  Sage Journals
+ A Staggering Number of Troops Are Fat and Tired, Report Says – Military Times


This photo is from October 12th, 2008 at FCF 1.0 when Tony and I were both about 135lbs and cherry-picking all the bodyweight CrossFit workouts.

Also Dave took 3rd Place at the Brute vs Beauty Beatdown 2018 at CrossFit Chateau!


Going to try something new this week. Feedback is appreciated! Remember: whatever is on the whiteboard on the gym is the FINAL version of the workout of the day.

Monday 10/22

for time:
50 deadlifts, 84/59kg
50 box jumps, 24/20″
50 pullups
50 calorie row
50 tuck-ups

Do bigger sets, but try to use weights that you cannot do more than sets of 10 in unless at Rx loading. Be smart and prepare your hands for this work, whether shaving your calluses down or wearing protective wraps/tape/gloves/etc.

Post time to comments!

Tuesday 10/23

21-15-9-15-21 reps for time:
power snatch, 34/25kg
overhead squats, 34/25kg

* 35 double unders after each set

Be able to get into a groove with proper mechanics with high-cycling. Snatches are power dependent, OHS are mobility and stability dependent. High-skill cardio between rounds for practice.

Post time to whiteboard!

Wednesday 10/24


6 rounds for time:
10 front squats, 102/70kg
24 American kettlebell swings, 32/24kg
14 burpee box jump overs, 24/20″

It’s been four years since tragedy struck on the Marysville-Plichuck High School campus and we run this workout to remember the lives lost and to bring awareness for continued emotional support to the students and staff at MPHS. This is going to be hard.

Post time to whiteboard. Donate to the MPHS Fitness Facility here.

Thursday 10/25

AMRAP in 20 minutes:
400m run
8 dumbbell front lunges, 2×50/35lbs
12 bar muscle-ups

A classic cardio/weightlifting/bodyweight combo, today is about the muscle-up ability under fatigue. Scaled athletes will work on their respective pulling exercises. Push the pace hard on the run and lunges, then figure out how to further your capacity with the pulling at the end of each round.

Post total reps to whiteboard!

Friday 10/26

CGO 11.4

AMRAP in 10 minutes:
60 bar-facing burpees
30 overhead squat, 55/41kg
10 muscle-ups

If you happened to miss Thursday, you still have a chance at muscle-up practice here. Bar and ring muscle-ups are cool. Also like last week this will be a great retest for those who were here 7 years ago (!!!) and haven’t retested this workout since.

Post score to whiteboard!

Saturday 10/27

You Go, I Go

10 rounds (5 rounds each athlete)
10 calorie row
10 kettlebell swings, 24/16kg

Rest and recover then

10 rounds (5 rounds each athlete)
10 power snatch, 34/20kg
10 air squats

Another Saturday, another Team workout. Do your hips have stamina? Let’s find out.

Post team and both times to whiteboard!

Sunday 10/28

every 3:00 for 21:00 (7 rounds)
7 pullups
7 weighted step-ups
7 pushups

– then –

tabata hollow rock

Interval work and midline burner dessert. Mmmm. Upper body and lower body will be taxed. Hold the weights however you see fit: farmers, rack, goblet, overhead, or some other way.

Post attendance to whiteboard!


Today we start the last blocks of the year- the next four weeks are dedicated to testing and improving your strength levels before we take a break until the new year.

Olympic Weightlifting, November Block, Week 1/4 PDF

Powerlifting, November Block, Week 1/4 PDF


https://bringemback.com featuring a short film directed by our own Chris V!
+ Third Pregnancy Easier for Omaha Mom Who Stuck With CrossFit Workouts – Live Well Nebraska
+ ‘Transgender’ Could Be Defined Out of Existence Under Trump Administration – NY Times
+ The Secret Betrayal That Sealed Nike’s Special Influence Over the University of Oregon – PS Mag
+ Millennials Are Doomed to Face An Existential Crisis That Will Define the Rest of Their Lives – Forbes
+ A Brief Jog Sharpens the Mind – British Psychology Society


I think the Reebok CrossFit Speed TR is the best “budget CrossFit shoe” out there for feet similar to mine. Check out AsManyReviewsAsPossible’s review video above if you haven’t already.

For those who tried mine at the gym the other day:

This is great at-home (or office) option for in bringing circulation and nerve stimulation to specific areas (just lay or stand on it for five minutes then take a walk- it’s so good!). I first heard about it from Tim Ferris and was hooked after I tried it.

Face it, gym gear gets nasty. Use these in your shoes, your gym bag, and your cubby at the gym if you have one (if you don’t have one, sign up on the clipboard in the back there!)

There “recharge” simply in the sun.


Foundation Barbell – Olympic Weightlifting, Week 4/4 PDF

Foundation Barbell – Powerlifting, Week 4/4 PDF


+ CrossFit’s Greg Glassman Disrupted Fitness. Next, He’s Taking on Healthcare – Men’s Health
CrossFit Firms Up Games Changes, Announces Four New Sanctioned Events – Morning Chalk Up
+ A Stoic’s Key to Peace of Mind: Seneca on the Antidote to Anxiety – Brain Pickings


Even though we had beautiful weather this past weekend, it’s going to turn gloomy at any moment. Be prepared for the cold and all the things that come with it in this week’s recs!

Getting sniffly? Need some nasal relief? Actually caught a cold? We need to open up and clean those nasal passages because we all take breathing well for granted. Enter saline solutions.

I used to use these packets and the bottle it came with while showering. Felt fantastic after.

Since becoming a father I’ve taken more of these bottles for personal use more than I would like to admit!

I’m pretty sure I’ve shared this before, but I was asked again on two separate occasions this past week. “How do you keep your shoes so clean?”

1. I don’t- I just clean them up after.
2. I have enough shoes for a descent rotation.

While you probably don’t like owning so many shoes, it’s nice to be able to protect them, especially in the elements:

If you absolutely can’t, cleaning them up is pretty easy with this cleaner:

Sore from last week? Those situps and lunges got me!


Click to embiggen!

Foundation Barbell: Powerlifting Cycle 3, October Block, Week 2 PDF

Foundation Barbell: Olympic Weightlifting Cycle 3, October Block, Week 2 PDF


+ Why Eating Meat is Good For You – Chris Kresser
+ 16 CrossFit Athletes Over 50 Who Think Readers Digest is Full of Sh!t – Morning Chalk Up
+ Changes to 2019 Events, Publishes Quad Calendar – USA Weightlifting


Didn’t have any relevant conversations about stuff this week so here’s one I like

At home I enjoy making coffee through my AeroPress. It’s the closest thing to espresso (or cold brew) you can make if you have ground coffee/tea and hot water. No large machine necessary!

It’s superior to a french press for solo drinkers, and also fantastic for travel. The one thing I don’t like is that you use paper filters per use. Recently through Instagram I got to talking to one of the owners of Caffeine & Kilos and they mentioned that I should pickup a Fellow Prismo: it replaces the cap/filter portion of the AeroPress with a cleaner cap option and reusable stainless steel filter.

So good.


We’ll be sponsoring The OUTwod Power of Pride along with our friends at Rocket CrossFit, CrossFit LOFT, and FUELhouse Gym:

Check it out, save the date, call out a swole mate and register!