The Last Week of July


Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)

This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.

ARTICLES

+ Watch Team USAWeightlifting represent at the 2017 Pan American Championships – USAW
+ Open Letter to Regionals Athletes – CrossFit Invictus

CrossFit WOD for Monday 7/24

3 rounds for time:
10 hang power clean, 60/40kg
10 burpee pullups
400m run

Post time to whiteboard / comments!

Olympic Weightlifting WOD

88% week: snatch complex, back squat, snatch high pulls

Powerlifting WOD

back to 80%: back squats, presses, and weighted pullups

Kettlebell WOD

– Primal mobility
Simple & Sinister

 

FILTHY

Kelsi A, who just celebrated her 4th year with the FCF fam

Today’s workout is kind of like the classic version, but only half… and with more difficult standards.

ARTICLES

+ How to Watch the 2017 CrossFit Games – CrossFit Games

CrossFit WOD for Friday 7/21

for time:
50 box jumps, 32/24″
50 perfectly-vertical kettlebell swings, 32/24kg
50 knees-to-elbows
50 wall-ball shots, 30/20 lbs wall ball
50 burpees

Post time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex, situps, flutter kicks, v-ups, GHD back ext, BtN pullups

Powerlifting WOD

power clean, back squat, bench press, weighted plank, jumping good morning, barbell farmers hold

Gymnastics Strength WOD

movement patterning, stretching, balance work, compression work, conditioning

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Simple & Sinister

Hang Powers

Oliva P power jerking at the 2017 Battle at the Ballpark

In the olympic lifts it is assumed, like the traditional competitive version of the lifts, that the barbell and weights start on the ground. The bar is lifted up and the athlete squats to receive it at it’s absolute lowest point (because it should be heavy as hell!) before standing up and showing control.

If HANG is stated before the lift, then it begins at hang position (fully extended legs and hips). It can be lowered as shallow or as deep as possible, but cannot touch the ground, before reversing the motion and receiving the bar.

If POWER is stated before the lift, then it can be caught anywhere that is not a squat (hip crease dropping below the line made by the top of the knee cap). These iterations of the lift are important in teaching how much of a powerful drive is necessary to work on the first part of the lift, which is elevating the loaded barbell as high as possible. While fast, this isn’t the most efficient for near-maximum loads.

ARTICLES

+ Foam Rolling Doesn’t Do What You Think (And Other Mobility Myths Busted by Dr. Quinn Henoch) – Athlete Daily

CrossFit WOD for Thursday 7/20

– 5 attempts at a 1RM hang power cleans
– 5 attempts at a 1RM hang power snatches
– 5 attempts at a 1RM push jerk

Post maxes 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!

Endurance WOD

Long Interval: 4x 1600m repeats with 4-5 minute rests between efforts

Twist of the Wrists

Nadia T cycling some double unders

ARTICLES

+ As Workouts Intensify, a Harmful Side Effect Grows More Common – NY Times

CrossFit WOD for Wednesday 7/19

for time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, rack jerks, accessories

Powerlifting WOD

back squat, press, deadlift, Sotts press, reverse hyper, split squats, hammer curls, half-kneeling wall press

Kettlebell WOD

Abridged primal warmup, Simple & Sinister

SKWATZ

Fab and Michael preparing for some overhead squats

ARTICLES

+ What Drivers Can and Cannot Do Under Washington State’s New Distracted-Driving Law – The Seattle Times

CrossFit WOD for Tuesday 7/18

– 5 attempts at a 1RM overhead squat
– 5 attempts at a 1RM front squat
– 5 attempts at a 1RM back squat

Post all three maxes 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

squats & shoulders, Gymnastics Gone Bad, partner stretching, box handstands, balance tests

Endurance WOD

Short Interval 9x 300m run with a  1-minute recovery between efforts

RUUUUN!

AP & AB

This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!

ARTICLES

+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox

CrossFit WOD for Monday 7/17

8 rounds of a 400m run with 90 seconds rest between each effort.

Post total time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, back squats, snatch high pull

Powerlifting WOD

back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU

Kettlebell WOD

– Primal mobility
– Shoulder stability
– Simple and sinister technique

Max Deadlift

TL

Have you played on one of the slack lines yet?

In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:

– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination

Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!

ARTICLES

+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI

CrossFit WOD for Friday 7/14

establish a 1RM deadlift within 20 minutes, then

“RYAN”

5 rounds for time:
7 muscle-up
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post max and time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex OR power snatch complex, power clean complex

Powerlifting WOD

power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.

170628

Lauren, Stacey, Michael, and Scott: Team Foundation CrossFit (S) at the 2017 Battle at the Ballpark

ARTICLES

+ Banded Shoulder Sevens – The Movement Fix

CrossFit WOD for Thursday 7/13

10:00 handstands, then

AMRAP in 12 minutes:
9 double kettlebell deadlifts, 2×24/16kg
6 burpees
3 double kettlebell cleans, 2×24/16kg

Fitness = single kettlebell or double dumbbells. Performance = 2×32/20kg kettlebells.

Post completed reps 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!

Endurance WOD

Long Interval: 5x 1200m run, with 3 to 4 minute rests between efforts.

Easy Plate. Again.

ARTICLES

+ How Olympic Weightlifting Changed My Career and Life – Paul Stroup (on Medium)

CrossFit WOD for Wednesday 7/12

12 minutes to establish a heavy (but not max) 5-rep sumo deadlift

AMRAP in 12 minutes:
12 plate-to-overhead
12 burpee onto plate
12 overhead lunges

Rx = 25/15kg.

Compare to 14JUN2017Post score to whiteboard!

Olympic Weightlifting WOD

clean complex, front squat, jerk complex

Powerlifting WOD

back squat, bench press, deadlift

Kettlebell WOD

– Primal Mobility
– Rack walk and arm bars.
– Clean and Snatch skill work. We will be working these two skills in order to focus on “taming the arc of the bell”.
– Armor Building (cleans, presses and squats) to finish class

Use Your Legs!

ARTICLES

+ Can You Fully Extend Your Elbow or Do You Have a Bad Lockout – Weightlifting Mindset
+ Amazon Prime Day 2017: The Best Deals – The Verge

CrossFit WOD for Tuesday 7/11

21-15-9 reps for time:
kettlebell dead snatch, 24/16kg
toes-to-bar
box jumps, 24/20″

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!

Endurance WOD / CompEx WOD

Short Interval: 20x :30 Secs max distance run, 30 secs rest

Gymnastics Strength WOD

line drills, stretching, L-sits, handstand conditioning, kickups & russian twists

RSVP for your class(es) here.