Another Chipper

Tony, Jon, Brett, Owen, Adrian, Megan, and Chip

NEWS & ARTICLES

+ Our bathroom with the shower will be closed for painting beginning the evening of Friday, 2/2 through the weekend. It is expected to be reopened before Monday morning, 2/5.
+ USAW to Adopt New Weight Categories at American Open Series 3 – USA Weightlifting

CrossFit WOD for Thursday 2/1

for time:
60 overhead squats, 52/38kg
50 box jump overs, 24/20″
40 toes-to-bar
*50 bar-facing burpees for time*
30 shoulder-to-overhead, 52/38kg
20 deadlifts, 110/75kg
10 muscle-ups

Two scores for this workout: 1.) Overall time and 2.) 50 bar-facing burpees for time.

Post both to whiteboard!

HIIT WOD

Tempo / Time Trial

EMOM for 10 minutes
a. 15 calorie row
b. 20 situps

rest 2 min

EMOM for 10 minutes
a. 35 double unders
b. 16 dumbbell alternating snatch

rest 2 min

EMOM 10 min
a. sprint lines
b. 20 air squats

Forties

Stacey, Michael, Eva, Kellie, AB, Ilene, Michael, Ann-Marie, and Spencer

Still smiling from this past weekend’s party!

ARTICLES

+ Check out our new nutrition site, as well as details for our next challenge here!
+ So, What Is Sous Vide, Anyway? – Bon Appetit

CrossFit WOD for Wednesday 1/31

for time:
40 sumo deadlift high-pulls, 32/24kg
40 GHDSU
40 c2b pullups
40 kettlebell swings, 24/16kg
40 pistols
40 toes-to-bar
40 dips
40 hip extensions
40 knees-to-elbows
40 kettlebell overhead squats, 24/16kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 2/3

2 cleans + jerk, front squats, clean pulls

Powerlifting WOD – Week 4/7, Day 2/4

board press 1RM

Kettlebell WOD

Panic Breathing, then

KB Complex for 8 minutes: 2, 4, 6, 8, 10… etc.
two-hand swing release
goblet squat

OKAY BEATS

HBD KB! She DJ’ed our Holiday Party this past weekend

ARTICLES

+ The FCF Nutrition Challenge registration is now live! CLICK HERE TO GET TO THE NEW SITE AND REGISTER YOU AND A FRIEND NOW!

CrossFit WOD for Monday 1/30

EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips

Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!

HIIT WOD

SET 1

1:00 stations, 3 rounds

  • med ball toe taps
  • reverse lunges
  • shoulder taps
  • ring row
  • med ball thruster
  • rest

SET 2

3:00 stations, 1 round

  • row
  • burps onto plate
  • med ball ramp sprint
  • med ball sit up
  • KB drag

SET 3

Holds, 1:00 min each:

  • wall sit
  • arch
  • side plank, R
  • boat pose
  • side plank, L
  • glute/hip bridge
  • KB rack hold
  • hollow
  • wall sit
  • hang

CompEx WOD

MFT #1379

Gymnastics Strength WOD

squat series, ankle prep, jumping mechanics, knee jumps, hamstring series

,

ONE Week…

You’ve heard us talking about it all month. You went hard this weekend and celebrated with us.

And now it’s time to gear up for our 8-week nutrition challenge!!

We’re kicking this week off with Hydrostatic Body Fat Testing today (there are STILL spots left) AND the launch of our challenge-specific website.

We wanted to create a separate site for the challenge so you have one place to go for all-things nutrition during the challenge. This is your home base for getting the support that you need to stay accountable, inspired, and motivated throughout the next eight weeks. Once you register to participate, visit the site daily! Food journals will be posted and shared with all, and we encourage you to interact with one another by posting comments on each others’ food journals and mini challenge submissions. Do not hesitate to ask questions to prompt conversation and discussion in your posts!

Still on the fence? We’re hosting a Q&A session after classes this Saturday, February 3rd starting at 12pm. Come by to geek out a bit about nutrition and get all of your questions answered (for example, YES you can still participate if you are counting macros). See you there!!

Body Composition Testing Day

Today’s the day!

From 5:30am to 7pm we’ll have a BODY FAT TEST truck outside the gym. You only need 10 minutes, a swimsuit, and a reservation. There are spots left at the time of this posting:

5:30am
6:50am
9am
9:10am
9:30am
10:10am
the entire 11am hour
the entire 12pm hour, except at 12:30pm
1:10pm
1:20pm
1:40pm
1:50pm
the entire 2pm hour, except 2:30pm
the entire 3pm hour
4:20pm
4:40pm
4:50pm
5:10pm
5:30pm
5:40pm
5:50pm

Remember it’s only 10 minutes! Grab any of those appointments via our scheduling system ZenPlanner.

ARTICLES

+ What Has BenDeLaCreme Been Doing Since ‘RuPaul’s Drag Race’ Season 6? Quite A Lot, Actually – Bustle

CrossFit WOD for Monday 1/29

“THE CHIEF”

AMRAP in 3 minutes:
3 power cleans
6 pushups
9 squats

Rest 1 minute. Repeat for 5 cycles.

Rx = 61/43, SupeRx = clean & jerk, T-pushup

Post total reps per round to whiteboard (should have 5 scores per person)

Olympic Weightlifting WOD

snatch + overhead squats, back squats, snatch pull

Powerlifting WOD

wide-stance good morning 5RM, special exercises

Kettlebell WOD

Simple & Sinister, arm bars

:30 seconds on/:15 rest
heavy farmer’s hold
:30 seconds on/:15 rest
heavy farmer’s carry
:30 seconds on/:15 rest
heavy rack hold

repeat 3 times

PETE

Team FLEX APPEAL

The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.

The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.

That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?

  1. Register for the 2018 CrossFit Games Open
  2. Take the 2018 CrossFit Online Judges Course
  3. Send me the PDF of your complete Judges Course certificate
  4. Train hard, eat and recover well!

If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.

Again, more details coming next week!

ARTICLES

+ When the Government Decides How You Can Squat – Morning Chalk Up

CrossFit WOD for Friday 1/26

“PETE” Rx

5 rounds for time:
27 wall balls, 20/14lbs
20 calorie row
15 box jumps, 24/20″
10 pullups

“PETE” Rx+

5 rounds for time:
27 wall balls, 30/20lbs
20 calorie bike/ski
15 box jump overs, 24/20″
10 chest-to-bar pullups

Post time to whiteboard!

Strength Ladder: 1(1,2,3,4,5,4,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 3/3

deadlift + high pull + snatch, deadlift + high pull + clean

Powerlifting WOD – Week 3/7, Day 3/4

box squat + bands, sumo DL + bands, hamstrings, quads, jumps

Gymnastics WOD

midline work & stretching literally everything

Kettlebell WOD

shoulder mobility, kb clean review

6 rounds for quality:
6 bent over row
6 cleans
6 alternating presses
6 squats


A look ahead…

CrossFit WOD for Saturday 1/27

for time:
10 muscle-ups
75 push presses, 35/25kg

(rest 5-10 min)

for time:
10 hang squat cleans, 90/60kg
50 calorie row

(rest 5-10 min)

ma box jumps (24/20″) in 5 minutes

CrossFit WOD for Sunday 1/28

AMRAP in 7 minutes:
2-4-6-8-10-12… etc.
pullups
pistols

(3:00 rest)

AMRAP in 7 minutes:
5-10-15-20-25… etc.
jumping squats
weighted situps, 10/5kg

Going For a Walk

The 2018 Open is coming!

ARTICLES

The Secret of Loaded Carries – Dan John for T-Nation

CrossFit WOD for Thursday 1/25

Rx

AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 kettlebell swings
200m suitcase carry, R
200m suitcase carry, L
30 hip extensions

Performance

AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 dumbbell snatches
200m suitcase carry, R
200m suitcase carry, L
30 burpees over dumbbell

Post rounds to whiteboard!

HIIT WOD

Tempo / Time Trial

6 sets
Row 15 cals
8 burpee box facing jump overs with new footwork standard
rest 60 sec
+
6 sets
AB 15 cals
8 1-arm alternating DB snatches @ 50lbs/35 with new hand switch standard
rest 60 sec