This coming Sunday is National Coming Out Day and a number of our team plan to participate in a BURPEE-A-THON to raise funds for OUTAthletics! We’ve worked with them before for OUTwod and am excited to sweat on their behalf again!
LIFT HEAVY, LOVE STRONG
By the time of this posting we have already doubled our initial goal, so why not help us triple it?!
Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.
Like today.
CrossFit WOD for Thursday 1/30/2020
AMRAP in 45:00 100-200-400-800-400-200 run 125-250-500-1000-500-250m row 50-100-200-300-200-100 double unders
Share total meters covered! Post-workout should be a lower leg foam roll.
In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.
In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.
In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.
1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3
2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups
1/2 CGO 18.3 – Scaled
2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups
Post time or score to whiteboard!
Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3
Coaches Choice!
Kettlebell WOD
banded deadlift 10×2@55%
EMOM for 10 minutes: 15 kettlebell swings
YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills
Gymnastics Strength WOD
intro to still rings
WEEKEND WORKOUTS
CrossFit WOD for Saturday 4/28
DOUBLE HELEN
3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups
CrossFit WOD for Sunday 4/29
30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar
This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!
https://www.foundationcrossfit.com/wp-content/uploads/2017/05/12764615_10154691693547627_1756560389761556872_o.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-07-30 18:58:212017-07-30 22:15:03July is Over!