Monthly Archives: August 2016

Farmer’s, Deads, HRP, and Burpees

by Andrew B

Barbell Club 2016 07-5Craig Y

CrossFit WOD for Thursday 01SEP2016

800m farmer’s walk (2×24/16kg) for time, then

42-30-18 reps for time of:
deadlift 70/50kg
HR pushups

Post times to whiteboard.

HellaFit WOD


5 rounds,
1 min each:

1. burpee
2. squat
3. 90-90
4. walking lunge
5. jump rope
6. rest


+ The Simple Training Technique to Raise Your Deadlift Max – Men’s Fitness

Positional Leverage

by Andrew B

JULY pt 3-14 hollow body

JULY pt 3-16
mixed seat

JULY pt 3-18

Knowing these positions and having the appropriate stamina in each make ring skills much more manageable.

CrossFit WOD for Wednesday 31AUG2016

still rings for 10 minutes, then

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar

Post results to whiteboard.

Barbell Club WOD

+ snatch
+ thruster
+ stiff-leg deadlift

Kettlebell Strength & Conditioning WOD

S&S and more


+ Gymnastics Rings 101: Why to Use Them, How to Buy Them, and Where to Hang Them – The Art of Manliness

End of August

by Andrew B

PRIDE PARADE 2016-12Long N, Tina L, Andrea V

Where did summer go?!

CrossFit WOD for Tuesday 30AUG2016

establish a 1RM front squat within 20 minutes, then


150 wall ball shots (20/14# to 10/9′) for time

Post results to whiteboard!

HellaFit WOD


30 min AMRAP:

400m run
10 thrusters
10 pushup + scap ‘shups
10 lunge + twists
10 pullups/row variation

Successories and Mobility are also on today! RSVP for your classes or expect burpees!


+ 8 Essential Spine Mobility Exercises To Make Your Back Feel Great – Underground Gym

Head Through The Window

by Andrew B

LastWkndJULY-27Brett C

Pushing the “head through the window” created by the bar and the arms allows the upper back to engage in the overhead movements.

CrossFit WOD for Monday 29AUG2016

A. bench press 1RM
B. press 1RM

50-40-30-20-10 reps for time:
double unders

Performance = unbroken double unders

Post all three results to whiteboard.

Barbell Club WOD


Kettlebell Strength & Conditioning WOD

Join us at 5:30pm


August Community Class!

by Andrew B

Community Class 2016 0827

The superwomen and supermen of yesterday’s Community Class! Next one is up Saturday 9/10

CrossFit WOD for Sunday 28AUG2016

with a running clock perform one lift and add weight immediately after:
– start with an empty barbell and SNATCH for as long as possible
– once you cannot snatch the weight, CLEAN for as long as possible
– once you cannot clean the weight, DEADLIFT for as long as possible

Allow up to 3 misses per lift before moving on. Any extra attempts may be made right after the initial miss. Add 3-5kg per jump. Compare to 13DEC2015, 01SEP2015.

HellaFit WOD


10 minutes each:

– 5 air squats
– 4 lunges
– 3 pushups
– 2 burpees

– 4 RDL
– 3 front squats
– 2 push presses
– 1 set of weighted lunges

a. 40-sec KBS
b. 40-sec banded walk


+ 1968 Has Been Rebooted – The Ringer

CFTS 15.5

by Andrew B

JULY 02 2016-7

Community class today at 12pm! All experienced CrossFitters and newbies welcome!

CrossFit WOD for Saturday 27AUG2016

In Teams of 4-YGIG…

CrossFit Team Series 15.5 (Rx)

150 wall-ball shots, 20/14# to 10′
100 cleans, 70/45kg
50 muscle-ups

CrossFit Team Series (Scaled)

150 wall-ball shots, 14/8# to 9′
100 cleans, 52/34kg
50 chest-to-bar pull-ups


+ CrossFit Team Series 2016 –

The Filthy Fifty

by Andrew B

LastWkndJULY-18Tanya Z walking her lunges

Tomorrow (Saturday) at noon we are having a Community CrossFit class that is open to all members and non-members, experienced and non-experienced CrossFit athletes. It’s a great opportunity to introduce your friends to the CrossFit methodology and the Foundation CF experience.


CrossFit WOD for Friday 26AUG2016


for time:
50 box jumps, 24/20”
50 jumping pull-ups
50 perfectly-vertical kettlebell swings, 20/12kg
50 walking lunges
50 knees-to-elbows
50 push press, 20/15kg
50 back extensions
50 wall ball, 20/14#
50 burpees
50 double unders

Performance = do it backwards. Post times to whiteboard!

Barbell Club WOD




accessories: YTW’s and chin-ups


+ Getting CrossFit, Day 16: The Filthy Fifty – Men’s Fitness

Benching in CrossFit

by Andrew B


Out of all the popular barbell lifts out there, the bench press is probably the least-used lift in the CrossFit movement arsenal.

One reason it isn’t used as frequently is the lack of form in bench pressing- most general fitness athletes don’t set up correctly which can screw up shoulder mechanics, or lead to shoulder impingement. To combat poor form we utilize the methods used by the those who excel in the bench press performance world: set the shoulders, butt; and feet, arch the back as much as possible; utilize a better grip; control angles of the wrists, elbows, lats, and chest; and a correct tempo to employ maximum rebound for stronger muscular contractions.

Another reason is because we find more transferable benefits from overhead pressing (strict press, push press, jerks) to everything else. This is more akin to real life, like placing something onto a high shelf in your kitchen/closet/garage. This also puts us into a position most people normally don’t get into during activities of daily living.

That all being said, it’s still a very important movement to understand, and to perform well in the athletic setting. In general fitness, it’s important that we vary up the load (medium to heavy), direction (a push away from the chest), and equipment (barbell) and the bench press can satisfy a particular set of those parameters. If you’re in a combative activity or sport benching explosively would lead to better pushing/punching/throwing. Sometimes, like today, we’ll throw in a curve ball and check to see if your understanding is performance exists!

CrossFit WOD for Thursday 25AUG2016

board press 7×4, then

5 rounds for max total reps:
ME weighted pullup, 20/10kg
ME bamboo bar, 2×20/12kg

Post score to whiteboard!

HellaFit WOD


1 min each movement,
3x each triplet,
1 min rest between

– jump rope
– walking lunge
– tempo RDL

– burpee
– pause goblet squat
– situp+press

– push-up
– pullup/ring row


+ The Slow Lifts: Bench Press – CrossFit Journal