from the archives, here’s an classic CrossFit workout featuring an OG “Nasty Girl” Annie Sakamoto:
CrossFit WOD for 28JUN2016
20-second handstand, 20-second rest, for a long time, then
push press 5×3
push jerk 5×5
for 10 minutes:
200m farmer’s walk, as heavy as possible
20 russian twists
Starts out as an EMOM for 10 minutes. Add one rep for each movement until the full complex cannot be completed within the minute. Then it becomes YGIG with a partner or 1-min/1-min work/rest for 20 minutes.
– front squat
– 1 set of lunges
– push press
– bent over row
Foundation Institute of Training & Technique: Law of Shoulder Strength & Applied Sciences
First we will test shoulder mobility, assign mobility homework, then cover the CROSSOVER SYMMETRY and try 4 different routines on it before discussing (then testing) how it translates back into the CrossFit workouts.
Endurance Club – 6:30pm at the track (or leave FCF at 6:20pm)
Remember: our Tuesday runs are for everyone and anyone is welcome! No membership required.
I can’t tell you how amazing our entire gym family is, so I’ll let others do it:
Special thanks to Tina L, Tony L, Steven C, Wendy C, and Cheryl C for planning, Miles S for face painting, William A for being our “DJ”, Sarah C for being the “wagon lady”, and Jessie W, Andrea A, and Sarah M for being the street team.
CrossFit WOD for Monday 27JUN2016
15 power cleans
12 power cleans
9 power cleans
Fitness = 52/38kg, Performance = 70/50kg. 10 minute time cap. Rest 5 minutes then
in teams of 4, for time
49 box jumps, 24/20″ / 49 push press, 43/29kg
49 wall ball, 20/14# / 49 pullups
49 power cleans, 43/29kg / 49 med ball situps, 20/14#
49 thrusters, 43/29kg / 49 toes-to-bar
49 cal row / 49 kb swings, 24/16kg
49 synchronized burpees (all four teammates)
*49 min time cap
**Form two pairs in each team of four. Both pairs must complete 49 reps of each couplet before moving on to the next couplet. (AB complete 49 box jumps, CD complete 49 push press, AB does 49 push press, CD does 49 box jumps, when all reps are complete move onto next couplet, etc)
***Every member of team must complete 49 burpees together at the end
500m at moderate pace,
200m at 2k PR pace
200m at easy pace
Workout Pacing: The moderate pace must be faster than your 2k PR pace plus 12sec/500m. The fast pace must be faster than your 2k PR pace or faster. The easy pace is athletes choice.
Workout Focus: This is a continuous 4500m rowing workout. Make every effort to stay seated. Your intensity focus must target the 200m fast intervals. Your average pace/500m in these intervals must be faster than your 2k PR pace.
It’s not too late to walk in the Pride Parade with us on Sunday. Instructions are posted on the glass outside of the office!
Other upcoming events:
This upcoming Tuesday for Foundation Institute of Training & Technique we have Law of Shoulder Strength & Applied Sciences (6/28) where we’ll cover all the nastiness involved with the shoulder from overall weakness to improving general function. The workout prescribed will definitely get those things fired off and lead you on a more corrective path.
In the coming weeks you’ll see a “CASH OUT” option in the classes, which are essentially your Cool Downs and Accessories. This helps us reinforce better movement patterns, cool down your intensity and muscle tone, and recover for your next workout. Expect: midline (back/hips/abs/glutes) work, arm-bars, bicep/tricep/shoulder work, scapular engagement/stabilization, lower leg development, and more.
CrossFit WOD for Thursday 23JUN2016
20sec handstand/20sec rest for 12 minutes, then
EMOM for 24 minutes:
– t2b/kipping pullup/butterfly pullup/bar-muscle-up
– 7 burpee over box jump, 24/20″
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.