What a Weekend!

First off, we have so much more in store for you all now that spring is here (which means summer is not too far behind!). Competitive CrossFit is back on the schedule every Saturday at 8am with me for two hours. Endurance Club is nearing its return as well. More class types may be added in the future. Did someone say something about Gymnastics Strength and Yoga?!

Second, we have a new cycle beginning in the Olympic Weightlifting classes. Any member who’s been here a minimum of 3 months can come in at either 1x/2x/or 3x a week.

Last but definitely not least, I would like to thank you all for participating in the FCF Intramural Open 2017. These past five weeks was a great challenge to many, and I’m proud of those who allowed themselves to be vulnerable. So many personal records broken, so many new goals set up for the remainder of the year, and for 2018.

We had a pretty busy weekend: Friday night we screened the newest from CrossFit Films at the gym. On Saturday at we had our intergym throwdown VERSUS X, which started with CGO 17.5:

It also featured a sit & reach test, a barbell ground-to-overhead ladder, and an obstacle course!

On Sunday, our Foundation Climbers group, led by Patrick ran all the way Columbia Center downtown. The tower is 788 feet of vertical elevation, and is the second tallest building west of the Mississippi.

All of the athletes above ran up 69 floors, or 1,311 steps, for time. Some of them after doing all events at VERSUS the day before (10 rounds of 9 thrusters and 35 double unders, a ground-to-overhead ladder, and an obstacle course) so give them props next time you see them!

CrossFit WOD for Monday 3/27

bench press 3x8x80%

(Fitness, Health)

4 rounds for max total reps. 1:00 work, :20 rest of:
– push press wall ball, 20/14#
– burpee
– perfectly vertical kettlebell swing, 24/16kg
– row (calories)

(Performance)

4 rounds for max total reps. 1:00 work, :20 rest of:
– wall ball, 20/14#
– burpee
– alternating kettlebell snatch, 24/16kg
– bike (calories)

Post scores to whiteboard.

Notes:
– This is to help train for a better FGB score, but here you get the peace of mind that you can work for a full sixty-seconds with a twenty-second rest/rotation right after. Unfortunately there is no long sixty second break after hitting all the exercises once through.
– The movements alternate vertical push-horizontal push-vertical pull-horizontal pull
– We’re in week 14 of our 16-week bench press program! Squats coming back to Mondays after.
– Use pacing and loading that allows you to finish with a high score. Modification and scaling encouraged if you need to so that your score is grand.

Olympic Weightlifting WOD – Beginning of the New Cycle! This one is 8 weeks long.

snatch complex: muscle snatch + no feet power snatch + no feet snatch
high-rep back squats
upright row

Kettlebell WOD

Ground force
Swings and things

Intramural Update & 17.4 Shout Outs

Thrusters and double unders it is!

As we’ve announced all week, after the last class tonight we’ll be screening the film FITTEST ON EARTH: A Decade of Fitness to get geared up for 17.5 and our 10th run at our inner-gym throwdown, VERSUS. 

The first heat will take on 17.5 at 8:30am.

But first…


17.4 Top 3 Podium Finishers

Rx
1) Ann-Marie D. 2) Bri M. 3) Crystal B.
1) David H. 2) Devin B. 3) James S.

Scaled
1) Teada S. 2) Lindsay G. 3) Stacey S.
1) Grayson W. 2) Michael P. 3) Hugh M.

 


First handstand push ups: Jon U.

Deadlift PR: Mike D.

Beat their 16.4 score: Bobby B, David H., Lauren B.

Spirit Award: Sandi Pants & Devin

Shout out to Jacki for getting after 17.4 all the way in Florida at Seaward CrossFit.


17.4 Intramural Scores:

GREEN: 154
RED: 123
BLUE: 119

Leading into VERSUS X, Team (Green) Flex Appeal is in first with Team (Red) Thundercats in second and Team (Blue) Barracudas in third.

After we are done suffering through 17.5, there will be 4 other events to earn points for your team! See you all bright and early! Good luck!

CGO 17.5 is …

I was wrong guessing the Open workout. As always. That’s why I’m not in the game of prediction!

Notes on 17.5

– Wear shoes that allow you to jump rope comfortably.
– Have your most comfortable jump rope handy. Practice picking it up and putting it down nicely for fast transitions.
– Stretch your shoulders for the overhead position (Did yesterday’s WOD? Use that warmup series!)
– Pace the beginning. If you need to break your sets, break your sets. Don’t go into overdrive too soon or you’ll regret it…
– … Unless you’re a performance athlete in which case your goal is unbroken. Stay consistent and composed.
– Remember what RPM Fitness says: “Don’t double under angry“. #StayComposed
– Make sure you get some carbs in and digested before your workout!
– Make sure you get some protein and carbs in as soon as you’re able to post-workout!
– Now that we have five weeks of Open competition under our belts, hopefully you have a new list of things to work on. We’ll have some meetings to see how we can help you reach these new goals.
– You guys have done a fantastic job this year. So many improvements. So many steps into uncharted territory. So many wins. I speak for all of the FCF Team when I say we’re very proud of all of you who’ve been putting in the work. Keep this up and let’s see where it leads.
– Go forth and kill it!

Remember: We’re watching Fittest On Earth: A Decade of Fitness tonight at 7:30pm at FCF! Bring food and drink.

ARTICLES

+ Dave Castro’s IG Clues: An Analysis of Previous Pics and Potential Meanings in the Lead Up to 17.5 – CrossFit Reddit

CrossFit WOD for Friday 3/24

CGO 17.5

Rx Division

10 rounds for time:
9 thrusters, 43/29kg
35 double unders

Scaled Division

10 rounds for time:
9 thrusters, 29/20kg
35 single unders

40 minute time cap. Post time to whiteboard.

Olympic Weightlifting WOD

snatch and clean & jerk maxes

Coffee Naps

Kelsi A

Thrusters are coming. Every last workout of The CrossFit Games Open has ALWAYS included thrusters.

The question is what will it paired with? A lot of people are guessing double unders. I think it’ll be a couplet of doable work- the difference will be who wants it more. Who gets into the pain cave and thrives in there.

Any thoughts?

Find out at http://games.crossfit.com/ at 5pm

ARTICLES

+ The NBA’s Secret Addiction – ESPN

CrossFit WOD for Thursday 3/23

push press 5x4x85%, then

2 rounds for time:
100 double unders
75 situps
50 pushups
25 overhead bumper lunges (R)
25 overhead bumper lunges (L)

Post time to whiteboard!

HellaFit WOD

Come and see!

This Weekend’s Events

FRIDAY

At 7:30pm we will be showing the newest from CrossFit Films, FITTEST ON EARTH: A Decade of Fitness so workout at 6:30pm, stay and watch the film, and make sure to bring your own drinks and snacks

SATURDAY

Our intergym throwdown series sees it’s tenth version of VERSUS. Blue Barracudas vs FLEX Appeal vs Thundercats. Team Tyrranasaurus Rx won last year- who takes the Golden Hammer home this year?

8am to 12pm. First heats go at 8:30am.

ARTICLES

+ Transgender Lifter Laurel Hubbard Takes a Big Stride Towards Commonwealth Games – NZ Herald

CrossFit WOD for Wednesday 3/22

back squat 4x4x80%

50-40-30-20-10 for time:
shoulder-to-overhead, 25/18kg
box jumps, 16/12″

NOTES: Performance uses 35/25kg and 24/20″

Post results to whiteboard!

Olympic Weightlifting WOD

lifts: front squat, clean & jerk
accessories: passive hang, weighted v-ups, depth jumps, 24/20″

Kettlebell WOD

Ground Force
Skill Work: Get-Up
Finisher: Swing or Snatches

Today’s class will be split between grind (the get-up) and ballistic movements (swing or snatch).

 

BREATHE!

Practice this yesterday! And today! And tomorrow!

Breathing exercises are becoming more popular in the training world, even though it’s something we all already do. The Valsalva Maneuver, Pranayama, and others have been around forever. Wim Hof has popularized a scientifically-backed method that feels crazy when you practice it enough.

For those who’ve chatted with me in the past couple of months know I’ve been mentioning Wim Hof over and over, but this video does a great job of summarizing what it is, how to do it, and what the expected outcome is. The Iceman also has an app out there if you are interested.

ARTICLES

+ Why I’m Quitting Tillamook Cheese – Good Stuff NW

CrossFit WOD for Tuesday 3/20

push press 5x5x80%

21-15-9 for time:
cleans, 61/43kg
burpees-over-bar

Post time to whiteboard!

HellaFit WOD

Come find out!

VERSUS X Registration

Thrusters Are Coming (Burpees Too)

Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!

ARTICLES

+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel

CrossFit WOD for Monday 3/20

bench press 5x10x60%
tempo chin ups 2121 4×5

EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg

Olympic Weightlifting WOD

ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1

:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl

Kettlebell WOD

Ground force
Swing skills
Squats finisher

Swat Gear Shuffle

CrossFit WOD for Sunday 3/19

for time:
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m farmer’s carry, 32/20kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m rack carry, 24/16kg
10 burpees
100m overhead carry, 20/12kg
10 burpees
100m overhead carry, 20/12kg

Rx does one kettlebell, Performance does two kettlebells.

HellaFit WOD

TABATA THIS+THAT

1. arch/hollow
2. KBS
3. jumping lunge
4. pushup/bent over row
5. goblet squat/squat jump
6. burpee

1 minute of toe taps after each tabata

Capitol City Weightlifting Championship

Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!

ARTICLES

+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin

Here’s the start list for tomorrow if anyone’s down in Olympia and wants to support TL, AMD, and SH! #foundationbarbell

A post shared by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Saturday 3/18

2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′

1:00 rest between all intervals

Post total reps to whiteboard!