For prying goblet squats, goal is to open up the hips. For the curls, try not to move the elbows! Before going into the overhead squat with curl, warm up shoulders by doing TGU/shoulder stack prep. Set up feet/knees to TGU lunge set up, both hands down on the ground, keep midline tight, rotate torso to stack shoulders by extending on arm up overhead.
A video posted by Martine Kerr, SFG TL, CKFMS (@kult_fitness) on
New warm up for next cycle (3 months):
5 minutes for joint mobility (neck, shoulders, arms, torso, ankles, hips) then spend 15-20 minutes to complete 3-5 rounds of 3-5 reps – rest 1-2 minutes after each round.
Goal is to gradually move up in weight for each movement. Kettlebells can be used for the deadlift, eventually can move to barbell for grip strength and moving more weight. Add kb for weight for cossack squat for force depth and ankle mobility, gradually move up in weight for presses, and pull ups should be unassisted and eventually weighted (if unassisted pull ups aren’t there, then mod to best scale to build strength to get there).
WE’VE DONE IT! We’ve completed the 2016 CrossFit Games Open, which culminated in VERSUS VIII- our in-house throwdown where we started with 16.5, played the Hip Extension Game, then finished with a snatch and clean & jerk total. Results and prizes for the FCF Intramural Open 2016 to come before end of week.
So much grit. So much ferocity. So much passion. So much inspiration.
The Foundation CrossFit community is the g’damn best.
TRAINING ON TAP
– handstand development
– pullups/dips/goblet squats
– double unders/push press
– farmer’s carries
– EMOM snatch complex
– maxes (back squat, front squat)
– 2k row
– maxes (press, push press, jerk)
– Super HELEN
– EMOM lifts (hang snatch, hang clean)
This is a deload week where we want to gather as much data as possible with your maxes so that we can start a new squat cycle next week (with work based on percentages) so get in when you can!
We also start the FOUNDATION INSTITUTE of TRAINING & TECHNIQUE (“F.I.T.Tech”!) where we will spend the next 24 weeks working skill-intensive classes, developing and refining movements important to your athletic development. RSVP for classes now!
VERSUS VIII is here! There are no normal classes today.
– 08:00am – Doors Open for Warmup and Movement Prep
– 09:00am – Welcome, Event Info and Workout Standards, Team Pow Wow
– 09:20am – Staff Heat
~ 09:40am – Event 1: 16.5, Heat 1+
~ 11:00am – Event 2: Team
~ 11:45am – Event 3: Individuals
~ 12:50pm – Wrap-Up, Group Picture
~ 01:00pm – BBQ, Fittest On Earth Screening
– depth and lockout for standards
– full grip vs open grip
– slightly wider squat stance for faster stretch-reflex
– breath/pause at the top
– depth and lockout for standards
– bar-facing burpee
– stepping vs jumping/snapping
– turning while jumping
– quick transitions- save rest for inside sets
– training shoes vs lifting shoes
– space for burpees
– hyperlites for scaled division’s 20kg
– rep/rest management
– 3-4x your FRAN time (unless you have a 14.5 time)
– be in control of it before it controls you
– use multiple change plates to hug 5kg bumpers
– space management
– room for burpees?
– rolling bar prevention
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.