Posts

Warmup & Workout

General prep/warmup is important in getting the body warm, blood-flow moving, and your mentality in the right place for what’s about to happen. Specific prep/warmup is important to make sure the skills used in the workout are practiced well enough to know you can move safely at relatively higher levels of intensity. We prefer a bunch of repetitions of empty bar movement prior to any olympic weightlifting to make sure we stay safe, the movements are sharpened, and the body is ready for killing it!

ANNOUNCEMENTS

+ Free Community CrossFit Class this Saturday at 12pm. Bring your family, friends, co-workers.
+ Next Foundations On-ramp Course begins Tuesday, June 6th.
+ 2017 FCF PRIDE shirts available for pre-sale now through Sunday, June 4th!

ARTICLES

+ Why Are So Many People Injuring Their Pecs at Regionals? – The Movement Fix

CrossFit WOD for Wednesday 5/31

EMOM for 8 minutes: 3 clean & jerks, ascending

3 rounds for time:
20 ring pushups
lap around the block

Olympic Weightlifting WOD – Week 2, Day 2

3-position clean, behind-the-neck rack jerk, pause front squat

Kettlebell WOD

– Primal mobility and warmup
– Turkish Getup work focusing on shoulder stability
– Work alternating between 1 handed and 2 handed swings. Presses and lunges for extra sweat

Going Overhead

Or a better question might be how do you get it overhead? How do you keep it there?

ARTICLES

+ Yoga: Does It Promote or Prevent Injury? – The Sydney Morning Herald

CrossFit WOD for Tuesday 3/7

5 rounds for time:
50 double unders
21 overhead squats, 20/15kg
12 ring dips

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– 3-point lunge
– single-leg v-up

2:
– burpee over bell
– pause goblet squat
– reverse plank

3:
– KBS
– strict press
– bent over row

DAB

Today’s the day! Turn in your FCF BINGO sheets to a coach or the office by end of day to be entered into the PRIZE drawings!

ARTICLES

+ Benefits of Front (Rack) Lunges – CrossFit My Heart

CrossFit WOD for Tuesday 2/28

AMRAP in 17 minutes:
10 power cleans
20 front lunges
40 double unders

Fitness = 30/20kgRx = 52/38kgPerformance = 70/50kg

Post score to whiteboard!

 

Lower Backs

Anthony P

You KNOW we have some high-rep deadlifts coming in the next five weeks or so. Do you get any tightness in your back after a workout with a high-volume of hinging movements like the deadlift, kettlebell swing, olympic weightlifting, etc? Might want to check out the article and video below.

ARTICLES

+ Low Back Tightness During Deadlifts – The Movement Fix

CrossFit WOD for Wednesday 2/22

“FRAN”

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

Compare to 1/30/2017. Post time to whiteboard.

Olympic Weightlifting WOD

lifts: front squats, slow clean pull + clean + jerk, push press + jerk
accessories: batman split, single-leg hip extensions, med ball hammer rotations

 

Twenty-One/Fifteen/Nine

All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it also can have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high-speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992).

—Philip Sabatini, February 2011 interview with elitefts.net.


Jesse T

ARTICLES

+ Hips, Meet Bar: Bar-Body Contact in the Extension of the Snatch and Clean – Catalyst Athletics
+ Fully Move Every Joint Every Day – The Movement Fix

CrossFit WOD for Thursday 1/12

ab work, then

Fitness

21-15-9 reps for time:
snatch, 52/38kg
toes-to-bar

Performance

21-15-9 reps for time:
snatch, 61/43kg
knees-through-elbows

HellaFit WOD

THREE-TWO-ONE

10 min AMRAP:
– 10 burpee box jumps
– 10 weighted step-ups
– 10 bent over rows

8 min AMRAP:
– 5 front squats
– 3 push presses

12 min EMOM:
– 30-sec max effort KBS

Double Pyramid

Sheena C demos the “perfectly-vertical kettlebell swing” that we like to use for workouts like HELEN and its many variations.

ARTICLES

+ The Formula For a Better Run – Aerobic Capacity

CrossFit WOD for Volume Tuesday 1/10

Double Pyramid HELEN

for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups

Focus on complete continuous motion the entire time. 25 min time cap. Post time to whiteboard!

HellaFit WOD

“PRIMAL POSTS”

:45/:15 work/rest,
5 rounds

– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up