Monthly Archives: December 2016

VERSUS 9 Recap!

by Andrew B

versus9-1

What a fun Saturday! We started that week with about 25 registered participants, but with the help of our fantastic captains Cheryl C of Team Snatching Trophies, Julia of Team HYFR Squad, and Ali of Team GI Bro we had doubled over to above 50 athletes on game day. Here’s what went down:

EVENT 1: THE TOTAL

Inspired by the Klokov Power Weekend we had 20 minutes to find a 1RM hang snatch, 20 minutes to find a 1RM thruster (or cluster since we cleaned it from the ground), and 20 minutes to find a 1RM rack jerk.

Many PRs were had. Lots of juice in the gym! Even when someone plugged in Christmas songs into the VERSUS 9 playlist.

EVENT 2: THE GAME

Our throw downs are a bit different in that we don’t want to just find strength or stamina or endurance. CrossFit was based off continuing to improve not three but TEN general fitness skills, coordination being one of them. Enter the Fish Game on the Concept 2 Rowing Ergometer: 4 minutes for max score. It’s a side scrolling game where you are fish going right, trying to eat all the smaller fish (gain points) and avoiding all the sharks (lose points). Unlimited lives. Plenty of strategy. Tons of fun.

These guys are clearly excited for VERSUS IX event 2: the fish game on the @concept2inc rower!

A photo posted by Foundation CrossFit (@foundationcrossfit) on

I was surprised to find that many people in the gym had not yet played  the Fish Game (or even knew games on the rower existed), but that’s what happens when you cherry pick and skip the rowing days. Expect more programmed soon.

EVENT 3: THE METCON

In the past we’ve been a little more competitive and required people not just to participate, but to judge other athletes. I wanted to get rid of doing that for ALL of the events, so I saved it just for this one. Turns out, it wasn’t really for judging as much as it was for counting.

#VERSUSthrowdown 9 Event 3: THE METCON

A video posted by Andrew Bueno (@kneesout) on

Every 30 seconds for 7 minutes, athletes were to complete one round of 5 power cleans, 5 front squats, and 5 shoulder-to-overhead. The catch was that if they completed a round they only had a few seconds rest. If they didn’t complete the round, they couldn’t earn many points. It was an event of GRIT and everyone definitely proved they had it. Looking over the scoresheets some pretty cool strategies popped up as well. You might see this one in classes sometime soon.

and as always we had to throw a curveball your way

EVENT 4: FLEXIBILITY TEST

Limbo. We played limbo.

#VERSUSthrowdown Event 4: FLEXIBILITY TEST

A video posted by Andrew Bueno (@kneesout) on

Using the racks we had athletes walk under bars without knocking them out of the J-hooks with feet within feet (from profile), hips open, and chin behind shoulders. We had some pretty flexy folks get pretty damn low: Sarah M went lowest for the ladies while Patrick H went lowest for the gents.

So dope. You guys are the best.

I have the scores almost finished. This is what happens with someone not efficient in Excel working Excel.


CrossFit WOD for Skills Week Monday 12/5

– snatch 70% EMOM for 20 minutes, then
– clean & jerk 70% E90sec for 15 minutes, then
– bench press 6x5x65% of 1RM

Post loads used to the whiteboard!


Barbell Club WOD

clean & jerk
front squat
front lunge
accessories: HSPU, back extensions


Kettlebell S&C WOD

GFE Warmup

Halos

Snatches

Strength day #9

18 reps a minute for 10 minutes


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Lots of Repeats

by Andrew B

barbellclub-oct2016am-10Zheng W

Yesterday at VERSUS 9 we hit The Total again: this time maxing out a hang snatch, a thruster, and a rack jerk. All three of these movements end showing the overhead position in complete control.

The overhead position is important in it’s skill transfer ability to the handstand. Locking out the knees and hips, squeezing the abs to keep the back flat, opening the shoulder, and pressing the arms to full lockout of the elbow are present in both upright and upside down positions.


CrossFit WOD for Skills Sunday 12/4

handstand development, then

CGO 15.5

27-21-15-9 reps for time of:
row (calories)
thrusters

Scaled = 29/20kg, Rx = 43/29kg, Performance = 2×20/12kg kettlebells

Compare to 31JUL2016 or 05FEB2016. Post time to whiteboard!


HellaFit WOD

“DEATH VALLEY”

Descending rep ladder 12-1:
KBS
box jumps/step-ups

Ascending rep ladder 1-12:
front squats
push presses


ARTICLES

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Armor

by Andrew B

Kristen M - double kb rack

 


CrossFit WOD for Max Week Friday 12/02

establish a 5RM bench press in 20 minutes, then

“ARMOR BUILDING”

for 20 minutes:
2 kettlebell cleans
1 kettlebell press
3 kettlebell front squats


Barbell Club WOD

snatch (waves)
back squat
rack jerk
accessories: dumbbells step-ups, GHR


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A Message From Sharla

Greetings FCF family!

The holidays are here and what better way to celebrate than giving to others who could use some cheer!? In my non-gym life, I work at the Swedish Cancer Institute as a social worker providing supportive counseling and resources for cancer patients.

One of the biggest factors of getting though cancer treatment is being connected to a support system. For some patients, support may from a partner or family members, and for others, this may come from close friends, a faith community or co-workers. Sadly, many patients have very limited support or none at all. Feeding off all the positive energy from the Boobie Benefit this year, I am reaching out to the FCF community to help with food and small gift donations for two special families effected by cancer.

14522902_10105694443541398_8254111326421087368_nBrian C, Ann-Marie D, Sharla S, Craig Y after our Boobie Benefit 2016

The Swedish Holiday Family program is an annual tradition where patients are nominated to receive extra support during this time of year. Those nominated in this program are selected directly by the Social Work team. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists below will go a long way towards making a difference in their lives.

I’ve seen firsthand the impact our gym community can make and strongly believe that we can positively contribute to those in need. Sheena and I decided to help two families and will be posting their needs on a sign up sheet in the gym. You can even bring in the grocery bags to the gym, farmers carry style! Donations from the list will be collected in the “Swedish Holiday Family” boxes (one box per family) until Sunday, December 18th. Please feel free to reach out to me or Sheena if you have any questions. Thank you!