Posts

A, B, or Both

Colin B

How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end?

ARTICLES

+ Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine

CrossFit WOD for Wednesday 3/8

“ISABEL”

for time:
30 snatches

“GRACE”

for time:
30 clean & jerks

or “ISAGRACE”

for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Performance = 70% of your 1RM

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: front squats, 2 cleans + 1 jerk, behind-the-neck jerk
accessories: batman split, single leg hip extension, mb wall hammer rotation

Kettlebell WOD

Ground force
Single arm swing and snatch skill work
Squat and press finisher

Boulders For Shoulders

ATTENTION: Morning Foundations Session is postponed due to inclement weather until tomorrow, Wednesday 2/8 at 7am.


Colin B

 

ARTICLES

Understanding the Shoulder and Bulletproofing It From Injury – Breaking Muscle

CrossFit WOD for Tuesday 2/7

press 3x8x60% (1:15 rest)

Health/Fitness

as far as possible in 15 minutes:
3-6-9-12-15-etc of
push press, 34/25kg
overhead squats, 34/25kg

Performance

as far as possible in 15 minutes:
3-6-9-12-15-etc of
handstand pushups
overhead squats, 44/30kg

Post score to whiteboard!

HellaFit WOD

You’ll find out!

,

Not JT

Flashback Friday: Colin B doing HSPU back at FCF 3.0

Some random things:
– Tomorrow we are hosting a FREE COMMUNITY WORKOUT at 12pm SHARP. Bring anyone you want! Just show up!
– Not this coming Saturday, but NEXT Saturday is our Holiday Party at Optimism Brewery.
– Registration for the 2017 CrossFit Games Open is up! This year will be like last year at FCF w/ the Intramural Open starting with VERSUS X and ending with VERSUS XI!
– Apparently if you purchase a pair of the new Reebok CrossFit Nano 7’s then you get a free 2017 CrossFit Games Open registration!

Also: I already registered myself AND Team Foundation CrossFit:

ARTICLES

+ China Facing Weightlifting Ban as IOC Sanctions More Athletes Over Doping – BBC Sports

CrossFit WOD for Skills Friday 1/13

Fitness

5 rounds for time:
9 Z-press, 20/15kg
9 pushups
9 dips

Performance

5 rounds for time:
9 hspu
9 pushups
9 ring dips

Olympic Weightlifting WOD

overhead squat, snatch + snatch balance, 2 cleans + 1 jerk