PARTNER WORKOUT for Saturday 10/16/2021
“You Go, I Go”, for time:
300 double unders
250 air squats
200 situps
150 pushups
100 pogo burpees
Post times to whiteboard!
READ: Is It More Important to Run Faster or Run Longer? – Outside
Tag Archive for: running
Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.
WORKOUT for Friday 6/11/2021
Warmup
:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull
then the HSPU Strength Ladder: 2x 1-2-3-2-1
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette
Workout
every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls
The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!
WATCH:
Yoga at 10am on Zoom! RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 3/7/2021
READ: Salt & Vinegar Cucumbers – The Kitchn
CrossFit WOD for Tuesday 10/29
as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg
burpees
rest 3:00 then
as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg
burpees
Post scores to whiteboard!
HIIT at 12pm, 6:30pm
READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run
CrossFit WOD for August 1st
5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg
Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.
Post time to whiteboard.
ARTICLES
+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish
Learning proper positioning
ANNOUNCEMENTS
– Invite your friends, family, and co-workers: there’s a free COMMUNITY CROSSFIT class this Saturday at 12pm! RSVP here- everyone’s invited regardless of experience.
– We are removing Friday’s 8am Gymnastics Strength and 6:30pm Kettlebell classes until further notice.
– Additionally have added an 11am Powerlifting class alongside the 11am Olympic Weightlifting classes on Mondays, Wednesdays, and Fridays.
– Our next FOUNDATIONS program begins next Tuesday (6/5) and there are only a handful of spots left. Snag one before it’s too late! Our next program will be in late August.
ARTICLES
+ The Intelligence Paradox; Will ET Get the Metabolic Syndrome? Lessons From and For Earth – BioMedCentral
CrossFit WOD for Thursday 5/31
“NANCY”
5 rounds for time:
400m run
15 overhead squats, 43/29kg
Compare to 04MAY2018. Post time to whiteboard.
HIIT WOD – 12pm
Track Day!
4 rounds
Sub 2min 400m run
Max Sandbag ground over shoulder
rest 2 mins
-then-
4 rounds
Sub 3min 400m with sandbag
Rest 2 min from end of 3min interval
Who’s ready for another FCF FIELD DAY?!
ARTICLES
+ Episode 58 – Nicole Carrol On the Early Days and Preserving the Culture of CrossFit – Julie Foucher
CrossFit WOD for Wednesday 6/14
deadlift 3x2x93%, 2x1x95%, 1x1x97%
AMRAP in 12 minutes:
12 plate ground-to-overhead
12 burpee onto plate
12 overhead lunges
Fitness = 20/10kg, Performance = 25/15kg
Post score to whiteboard!
Olympic Weightlifting WOD
clean & jerk, clean high pull, front squat
Powerlifting WOD
back squat, bench press, deadlifts, midline accessories
Kettlebell WOD
– Primal mobility: extended version with more crawling, hops, etc.
– Snatch skill work with presses and lunges worked in
ARTICLES
+ Sweet Potatoes vs. Potatoes: Which Are Really Healthier? – Precision Nutrition
CrossFit WOD for Tuesday 6/13
AMRAP in 3 minutes:
7 kb front squat, right side
7 kb snatch, right side
7 strict press, right side
7 kb front squat, left side
7 kb snatch, left side
7 strict press, left side
AMRAP kb swings
1:00 rest. Repeat for 5 cycles.
Fitness = 12/8kg, Rx = 20/12kg, Performance = 24/16kg
Score is total kb swings. Post score to whiteboard!
HellaFit WOD
A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.
Endurance WOD (5:30pm) / CompEx WOD (6am)
Short Interval: 9x 300m run, with a 1:00 rest between efforts
Gymnastics Strength WOD
Pistol skills, hip compression drills, hamstring flexibility, hinge strength, muscle-up accessories, core conditioning
CrossFit Links
