Let’s Talk About the Fight and the GoT Finale!

Just kidding- let’s talk about Houston and how you can help!

Imagine the difference you could make if we all would just skip that one coffee/beer/wine/kombucha and help out those in need.

ARTICLES

+ Donate to the Texas Diaper Bank and help the families! – WTKR 3
+ Donate to SPCA (Society for the Prevention of Cruelty to Animals) of Texas and help the animals! or the Humane Society of North Texas
+ Donate to the Children’s Relief Fund!
+ Have friends or families in Texas nearby the diaster? AirBNB is helping everyone help everyone.
+ Hurricane Harvey Relief Campaigns on GoFundMe

Check out this Medium post for more places to donate. Obviously everyone needs to do some research before giving money to anyone, but these are a great start.

CrossFit WOD for Monday 8/28

5 rounds for total reps of:
1:00 of box jumps, 24/20″
1:00 of wall ball, 20/14# to 10/9′
1:00 of calories rowed
1:00 rest

Post total reps completed to whiteboard/comments!

NOTES

Don’t ditch out on this workout- GO FAST! It’s easy to game this workout so make this a guns-blazing workout. Go hard the first round and hold on to dear life for the rest of it. Loading is light so it’s okay- recovery will go fine for most. Calves might be an issue for some, but only when they push it.

Olympic Weightlifting WOD

power snatch + snatch, clean + clean & jerk

Kettlebell WOD

– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister

ELIZABETH-ISABEL-FRAN

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

Not CINDY

Sheena demonstrating an overhead kettlebell swing

ARTICLES

+ Dave Castro AMA on r/CrossFit on 8/24 at 4pm PST – r/crossfit

CrossFit WOD for Thursday 8/24

AMRAP in 20 minutes:
5 kettlebell snatch/side, 20/12kg
10 kettlebell push press, 20/12kg
15 kettlebell swings, 20/12kg

Post score 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: “SMYKOSKI” Run 6k then 60 burpee pullups for time.

If you want to spice it up, wear a weighted vest or a rucksack.

Foundations On-Ramp 2 WOD

5-rep deadlift, ascending

then

TABATA intervals (20sec work, 10sec rest, for 4 minutes) of:
– goblet squat
– ab-mat situp
– SDHP
– burpee

Not JERRY

Our friend Carl Paoli​ will be at FCF Tuesday, 9/26 to run his 2-hour FREESTYLE CONNECTION seminar. We will be closing the gym that evening.

Register here: https://freestyleconnection.pushpress.com/open/event/9304a357b1745cc7b4b2f7f03fe08ab7 (Only 8 spots left at the time of this posting!)

ARTICLES

+ Freedom Through Movement: Carl Paoli on Sport and Life – Breaking Muscle

CrossFit WOD for Wednesday 8/23

Rx

for time:
2k row
400m rack carry, 24/16kg
400m farmers walk, 2×24/16kg
1600m run

Performance

for time:
2k run
400m rack carry, 32/24kg
400m farmers walk, 2×32/24kg
2k row

Post time to whiteboard!

Olympic Weightlifting WOD

clean & jerk, front squats, clean pulls

Powerlifting WOD – Week 12 of 12

front squat max, bench press max, deadlift max

Kettlebell WOD

– Primal mobility (extended)
– Getup and swing focus
– Simple and sinister

Not DIANE


Crystal and Ali doing a tandem deadlift at the 2017 RCF Games

ARTICLES

+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily

CrossFit WOD for Tuesday 8/22

for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups

Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg

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!

Gymnastics Strength WOD

handstands, headstands, and hanging

CompEx WOD

A.
21-15-9 rft:
calories on assault bike
calories on rower

B.
21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round

C.
4 rft:
15 k2e
5 push jerks, 80/55kg

D.
ABMAGEDDON

Rest 5 minutes between each workout.

Endurance WOD

Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.

Eclipse-A-Geddon 2017

Don’t look directly into the sun unless you have properly made glasses or Welding glasses/masks (Shade 14)

This week we have NOT versions of some classic benchmarks: workouts similar to HELEN, DIANE, CINDY, JERRY, RYAN, and LYNNE. On Friday you’ll actually do the final event of the 2012 CrossFit Games: ELIZABETH + ISABEL + FRAN

ARTICLES

+ Lowrina-Ramona Navales Bueno – ObitTree

CrossFit WOD for Monday 8/21

3 rounds for time:
15 hang cleans
25 toes-to-bar
400m run

Rx = 60/40kg hang power cleans
Fitness = 43/29kg hang power cleans
Performance = 70/50kg hang squat cleans

Post time to whiteboard!

Olympic Weightlifting WOD – Week 8 of 9

snatch, back squat, snatch pull

Powerlifting WOD – Week 12 of 12

back squat max, press max, pullups

Kettlebell WOD

– Primal mobility
– Clean and snatch skill work
– Rows and squats

Establish a Max

Setting a personal record at the 2017 Trident Championships

ARTICLES

+ A New Type of HERO WOD – CrossFit Lumos

CrossFit WOD for Friday 8/17

establish a 1RM clean & jerk

Post loads to whiteboard!

Olympic Weightlifting WOD – Week 7 of 12

snatch, clean & jerk

Powerlifting WOD – Week 11 of 12

power clean max, back squat, bench press

Gymnastics Strength WOD – GS 32

hanging and handstands

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Lunges, swings and presses

Cluster = Squat Clean + Thruster

Chris S demonstrates a very strong overhead position

ARTICLES

+ Man Believes 41st Attempt at Max Snatch Will Be “The One” – The Overheard Press

“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!

Endurance WOD

Long Interval: “JERRY”

for time:
1 mile run
2k row
1 mile run

Ranch Chipper


Mika T at the bottom of her squat

A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint!

ARTICLES

+ Nevermind CCTV in Slaughterhouses- We Need to End the Meat and Dairy Industry Altogether – The Independent

CrossFit WOD for Wednesday 8/16

for time:
50 wall ball shots
25 med ball situp throw
400m med ball run

Rx = 20/14 lbs, Fitness & Health = 14/8 lbs, Performance = 30/20 lbs

Post time to whiteboard / comments!

Olympic Weightlifting WOD

cleans, front squats, clean pulls

Powerlifting WOD

back squats, strict press, deadlift

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch skill work
– Lunges and presses to finish

2014: Muscle-Up Biathalon

Tina L during the FreeStyle Running Seminar

ARTICLES

+ Rocking Straddle Stretch – Foundation CrossFit YouTube

CrossFit WOD for Tuesday 8/15

Rx

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!

Endurance WOD

Short Interval: 4 rounds 400m run, 90s rest, 300m run, 60s rest, 200m run, 30s rest

Gymnastics Strength WOD

movement games, hanging & handstands supersets, single leg work, tempo compression conditioning, midline, bridges