http://www.foundationcrossfit.com/wp-content/uploads/2017/08/TridentChampionships2017-1.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-08-17 20:00:002017-08-17 22:33:51Establish a Max
“Competitors will be assigned a starting time for Sunday’s workout. The top 40 men and top 40 women will compete in the early afternoon. All others will compete in the morning. It is your responsibility to be present, warmed up, and ready to go at the starting time. No accommodation will be made for missing your starting time.
The final heat (top 20 competitors) for each division will have a staggered starting protocol. The athlete with the lowest combined time from the three Saturday events will start first. The next 19 athletes will start at the precise time difference by which they follow the front-runner. Their time for the event will be their finish time minus their start time, but the staggered start allows for the overall winner of the Games to be determined instantly.
For example, let’s assume the top three competitors and combined times from Saturday are Bob (13:00 total time), John (13:05 total time), and Ted (13:20 total time). Bob would start Sunday’s workout at time 0:00. John would start at 0:05, and Ted would start at 0:20.
Whoever finishes first is Top CrossFitter because their combined time across all four events would be least. The final placements for all competitors will be based on the exact times of completion, but this staggered start allows for better competition and spectating”
CrossFit WOD for Thursday 8/17
front squat 4x8x60, then
30 clusters (70/45kg) for time
Post time to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
for time:
400m run
20 chest-to-bar pullups
20 broad jumps, 6/4′
400m run
16 chest-to-bar pullups
16 broad jumps, 6/4′
400m run
12 chest-to-bar pullups
12 broad jumps, 6/4′
Each time the athlete breaks a set of pullups they must run a 200-meter lap.
Performance
for time:
400m run
18 muscle-ups
400m run
15 muscle-ups
400m run
12 muscle-ups
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap.
Time Cap is 18 minutes. Post times to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:
A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.
As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!
Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.
With any running workout, you can increase the intensity by putting on a weight-vest or ruck (We use GoRuck Ruckers). Just remember to maintain the intended stimulus the workout was designed for- in today’s case it’s an ENDURING workout, meaning it should feel like cardio: lower-powered continual movement from start to finish.
5 rounds for time:
400m run
14 med ball cleans, 20/14lbs
14 burpee over med ball, 20/14lbs
Post time to whiteboard!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval: 4 sets of 500m run, 50s rest, 400m run, 40s rest, 300m run. Rest 3:00 between sets
http://www.foundationcrossfit.com/wp-content/uploads/2017/08/FCF-JULY-2017-8.jpg10001500Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2017-08-09 22:42:212017-08-09 22:42:21The Cap Hill Triplet
Starting with an empty bar SNATCH every minute on the minute, adding 2-5kg each time. When you can no longer snatch you will SNATCH DEADLIFT every minute, adding 2-5kg each time.
Post both numbers to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Gymnastics Strength WOD
Spinal articulation, compression work, hanging conditioning, stretching, bridge work
Endurance WOD
Short Interval: 5 sets of 4 x 50m easy jog, 50m sprint. Rest 3:00 between sets.