Monthly Archives: February 2016

Tuesday 3/1

still rings, then

AMRAP in 16 minutes:
4 ring rows
8 dips
12 goblet squats, 20/12kg

Post results: comments!

AM SESSION

CrossFit.com WOD 2016 0208

3 rounds for max reps at each station:
From 0:00-2:00, 400m run then double-unders
From 2:00-3:00, dumbbell push jerks, 35/25#
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hang squat cleans, 35/25#

Rest 5 minutes between rounds.

then

Shoulder Blaster!


PM SESSION

(source)

POWER CLEAN
– triple up to 70
– double at 75
– single at 80

BACK SQUAT 4×6 (65-70-75-75)

AMRAP in 7min:
2-4-6-8-10-etc
front squat, 75/48kg
burpee over bar

then

GUN SHOW!

THUNDERSTORM

1 min each movement
3 rounds each:

1.
toe tap
skater lunge
inchworm pushup

2.
YTW
bent single-leg deadlift, right
bent single-leg deadlift, left

3.
goblet squat
controlled situp
Russian twist

++++

The Weekly: 2/29 to 3/6

by Andrew B

Happy Leap Year! Can you believe it’s already March?

CGO 16point1-1Saturday’s squad

WHAT AN AWESOME WEEKEND! You guys killed 16.1 on Friday and definitely on Saturday. A HUGE THANKS goes out to all of those who came and helped, sweat, judged, cleaned, and cheered each other on. I’m super proud of all of you, and honored to be part of it all. This was a great start to the 2016 Open and I’m excited to see what we do next.

You’re going to hear a lot about the CrossFit Games Open, not only because of participation in the worldwide competition, but because this allows me to test the programming in the gym.


IN CASE YOU MISSED IT

A bunch of stuff happened!
Tina shared why she’s doing The Open. So did Mark-Anthony. As well as Megan P. And Anthony P. Sarah M had fun sharing.
– You can find all of those previous (and future ones) by clicking here: DO THE OPEN tag on the FCF blog
What to expect on Saturdays, our event days for these throwdowns.
– I shared a couple of notes regarding the 2016 CrossFit Games Open.
– To keep the fun and accountability up for the CGO we are turning this years festivities into an intramural event that will lead up to VERSUS 8!
– Part II of our shoutouts on HellaFit Radio went up. Listen to Episode 25 here.
– You can make custom leaderboards for registered CGO athletes. Here’s the 2016 FCF Leaderboard.
– Here’s the leaderboard for ladies
– Here’s the leaderboard for dudes

DSC_0332


TRAINING ON TAP

– front squats
– hang power cleans/double unders
– still rings
– ring rows/dips/goblet squats
– JACKIE
– bench press
– CGO 16.2
– handstands, NANCY
– clean, jerk, squat, bent-over row

bestofthebreast102415-112


ARTICLES

Chris Rock’s Epic Monologue At the Oscars: ‘You Damn Right Hollywood is Racist’ – Think Progressive
Fuel and Performance Tips For the CrossFit Games Open – She Thrives
The Breakfast Test for Carb Tolerance – Strength Sensei
Review: Xendurance Extreme Endurance – The Rx Review
It’s Not the Years, It’s the Miles: Training After 50 – Breaking Muscle
Everything We Know About Muscle Building is Wrong – Eat To Perform
The Secret to School Integration – NY Times
What Captive Gorillas Can Teach Us About Health & Medicine – Darwinian Medicine
How a Coffee House Became a Haven on North Aurora – Seattle Weekly (written by FCF fam member Elizabeth S!)

Monday 2/29

front squat
– work up to 90% for a single then drop 5kg for another set of 5

for time:
25 hang power cleans
50 double unders
20 hang power cleans
40 double unders
15 hang power cleans
30 double unders
10 hang power cleans
20 double unders
5 hang power cleans
10 double unders

Rx = 43/29kg

Post results to comments!

WARMUP

POWER SNATCH + SNATCH
– 5×1 at 75%

CLEAN
– 5×1 at 80%

THRUSTER
– 4×1 at 70% 1RM CJ

3×10
– HR pushups
– pullups

STRETCH!

S&S Day 25

5 rounds, 1min on/1min off
10 double kb front squats
10 double kb cleans

MOBILITY
hips of glory