Tag Archive for: video

IN-GYM WORKOUT for Tuesday 2/2/2021

Class 12

a. Warmup

With a single DB/KB for 8-12 minutes
– 30 pogo hops
– :30 goblet squat hold
– 20 slam ball
– 20 swings
– 5/5 1-arm deadlift
– 5/5 tall kneeling 1-arm press

b. Strength

every minute on the minute do 1-2-1 pullups for 4 rounds, then

10 front lunges every 1:30 for 10 rounds

c. Conditioning

As many reps as possible in 20:00 of
4 (strict) pull-ups
8 (elevated) push-ups
12 medicine ball cleans

12/20/24” box, 8/14/20lbs ball. Post score to comments!

READ: Food Guidelines Change But Fail to Take Cultures Into Account – Kaiser Health News
WATCH: 9-Minute Stretch Sequence with Owen

You’ve heard the spiel before: your hip flexors are tight due to the sitting we do all day. These tissues tighten up due to not moving around, or by not being challenge to their fullest (strength and range of motion) regularly.

The psoas is a muscle that joins the upper half (specifically the lower spine) of the body to the lower half of the body (pelvis). This muscle is part of a group of muscles that are responsible for hip flexion- think of picking your knee up for walking, running, or jumping. Also squats and lunges and more.

We do our best to take care of it and undo all the sitting through hip stretches like the long lunge, Samson stretch, chair/sofa stretch, and simply by standing completely in all of our exercises whenever hip extension is in demand.

You may have seen me bring the PSO-RITE* to the gym. Maybe you’ve tried it- it’s awesome because you can self-manipulate these tissues on your own. Think of going to a massage therapist as they have multiple tools to their arsenal: the macro forearm (foam roller*), the medium palm (lacrosse ball*), and the micro fingertips (Theracane*), depending on needs. The fins on the Pso-Rite act as the blade of a hand formed by the fingertips.

That said you could also use this on the inside of the scap, the back, quads, calves, really anything that needs a sturdy, firm hand.

*These are affiliate links that don’t add any cost to you.

YOGA for Sunday 1/31/2021

Log onto PushPress to get the Zoom room details

AT-HOME WORKOUT for Sunday 1/31/2021

REMINDER: Our Zoom KETTLEBELL CLASS is back on the schedule- Mondays at 6pm!

Kelsi & Kellie

CONDITIONING for Wednesday 1/27/2021


AMRAP in 10:00
5 ground-to-overhead
10 front squats
15 pushups

Rest 3:00 then

AMRAP in 10:00
10 shoulder-to-overhead
20 deadlifts
30 lunges

Ideally done with a pair of dumbbells. Post both individual scores to comments!

READ: Weightlifting Weight Categories Reduced For Paris 2024 – Weightlifting House

CONDITIONING for Monday 1/25/2021


max reps in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches

Post score to comments!

LISTEN: Debunking Microwave Myths – The David Chang Show


+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle

CrossFit WOD for Skills Wednesday 1/4

front squats 3x5x70, then


AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg

Olympic Weightlifting WOD

Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.

Kettlebell WOD


Planks/Halos warmup

TGU work 15 minutes

Single Arm Strength Day 2
6/6 reps emom 12 minutes

Flashback Friday featuring Foundation CrossFit 3.0:

(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)

CrossFit WOD for Friday 10/14


AMRAP in 3 minutes:
3 power cleans, 61/43kg
6 push-ups
9 squats

Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.

Barbell Club WOD – Week 4, Day 3: MOCK MEET!

3 attempts at a max snatch

3 attempts at a max clean & jerk


Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA: