Posts

The Shankle Complex

“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”

– Glenn Pendlay

Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!

ARTICLES

+ Supple Leopard vs. The World – JTS Strength

CrossFit WOD for Friday 7/28

THE SHANKLE COMPLEX

establish a heavy single within 25 minutes:
3 pulls (with shrug) + 1 hang clean + 2 jerks

Post loads to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

hang power clean, back squat, press

Gymnastics Strength WOD

Line drills, stretching, L-sits, cast wall walks, ring rows/OH walking lunges/hanging leg raises (straight legs! Dynamic L-sit work)

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– High volume two handed swings. Goblet squats, presses and core work

A-N-G-I-E

Endurance Club with Colin B and Sarah M is back and begins tonight at 5:30pm.

This club will go every Tuesday and Thursday at 5:30pm, with a longer run/bike/swim effort on the weekends. We’ll announce those on Friday so that those who want to play can plan.

ARTICLES

Benchmark WOD: ANGIE Tips – CrossFit Rosslyn

CrossFit WOD for Taco Tuesday 4/25

“ANGIE”

for time:
100 pullups
100 pushups
100 situps
100 squats

HellaFit WOD

 

Endurance Club WOD

RUN: 6 rounds of a 400m run, resting 90 seconds between efforts

Foundations Class 10

every minute on the minute for 15 minutes: snatches!

Point One Done

Deadline to enter your scores to games.crossfit.com is tonight at 5pm! Do it now if you haven’t. Check again to make sure your score has been validated!


17.1 squad says ENTER YOUR SCORE!

11:59pm is the deadline to send in your Judges Course certificate PDF to info@ to earn your JUDGEMENT points for your FCF Intramural Team!

ARTICLES

+ Macro-Friendly Shopping at Trader Joe’s – Working Against Gravity

CrossFit WOD for Monday 2/27

bench press 4x8x75%, then

“RANDI”

27-21-15-9 reps for time:
hang squat snatch
toes-to-bar

Olympic Weightlifting WOD

lifts: back squats, snatch + overhead squats, snatch push presses

accessories: kettlebell split squat, kettlebell power swing, kettlebell Chinese row

Kettlebell WOD

Goal: work on swing mechanics

Ground force

Swing drills

Swing/Press ladder

17.1 Hint

The CrossFit Games Open (and the FCF Intramural Open. Learn about it here!) start this weekend! The first workout will be released and as always Dave Castro is posting hints to instagram:

via @thedavecastro ・・・ 17.1

A post shared by The CrossFit Games (@crossfitgames) on

What does this mean? Could it be a classic workout? Something with deadlifts? INQUIRING MINDS WANT TO KNOW!

ARTICLES

+ CrossFit Games Athlete Alex Anderson on How to Crush the 2017 Open – BarBend

CrossFit WOD for Tuesday 2/21

in 25 minutes:
– establish a 1RM press then
– establish a 1RM push press then
– push press 3x8x60 with 2:00 rests

then

3 rounds for time:
10 slam ball, 30/20#
10 burpees

Compare to 1/31/2017. Post maxes and time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. goblet squats
3. pushups
4. pull-ups/ring rows
5. OH lunges
6. burpees

1 minute of midline work after each tabata.