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Snow Week?

with Carl Paoli at the FreeStyle Connection Seminar

On the agenda this week:

CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!

ARTICLES

+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

October’s End

“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli

Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class.

This week’s agenda: a partner chipper, a skill sprint workout with jerks and double unders, a run/clean & jerk/muscle-up/run/snatch/muscle-up medley, a powerlifting session with multi-grip bench pressing and accessories, CGO 13.4 (CJ/t2b), repeat kettlebell couplets, and a dumbbell/kettlebell take on the hero workout RANDY.

CrossFit WOD for Monday 10/30

Partner A holds a bumper plate overhead (15/10kg) meanwhile…

Partner B completes as much as possible:

for time:
100 wall ball, 20/14#
50 pullups
100 jumping lunges
50 weighted situps, 20/14#
100 slam ball, 20/14#
50 weighted situps, 20/14#
100 jumping lunges
50 pullups
100 wall ball, 20/14#

Switch as often as possible. Reps cannot be earned if Partner A does not have the bumper plate overhead.

Post time to whiteboard!

Olympic Weightlifting WOD – Buffer Week!

Let’s identify your weaknesses so we can prescribe you better warmup, accessory, and mobility work.

3-position snatch, back squat max

Powerlifting WOD – Week 5/7, Day 1/4

warmup this week – for 10 minutes:
10 half kneeling strict press & stretch
15 RH or GHD hip extension
20 cossack squats

then pause bench press, one-arm half-kneeling landmine press, banded tricep press, weighted planks

Kettlebell WOD

Primal mobility

Lifts and chops

Cleans and the presses

Snatch skill focus

ARAGOM

Remember we have cancelled the 6:30pm and 7:30pm classes for the FREESTYLE CONNECTION SEMINAR tonight from 6:30 to 8:30pm with Carl Paoli.

ARTICLES

+ Best Gymnastic Grips for CrossFit – Garage Gym Reviews

CrossFit WOD for Tuesday 9/26

ARAGOM

for max total reps:
5 power cleans, 61/43kg
7 dips*
5 shoulder-to-overhead, 61/43kg

5-4-3-2-1 minute AMRAP & rests

*all AMRAP are max efforts
*pick up where you left off on each AMRAP

Post total 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!

Gymnastics Strength WOD

station work, hang, stretching, handstands, Crossover Symmetry, planche work, still rings conditioning ladder

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

BEAR Complex, Pukie Brewster, Dubs

Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.

[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat

Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.

ARTICLES

+ The Three Amigos of Ego – CrossFit Journal

CrossFit WOD for Skills Sunday 1/8

BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then

“PUKIE BREWSTER”

150 burpees for time

followed immediately by 2 minutes max double unders

Post time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. thrusters
3. weighted lunges
4. pushups
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope

1 minute of midline work after each tabata.