Adequate ankle mobility is required to keep the torso vertical during front squats and cleans. Weightlifting shoes help, but our goal is to never be satisfied and always improve all aspects of your fitness.
CrossFit WOD for Max Week Tuesday 11/29
** The end of this Max Week culminates in VERSUS 9, our intergym throw down! Come and play for fun. Register by 8pm today here. **
establish a front squat 1RM within 12 minutes, then use 75% for 1xME front squats
Set 1: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 2: 800m at easy pace, 1min rest, 400m at moderate pace. Rest: 3min
Set 3: 4x200m at fast pace w/ 100m easy jog after each rep. Rest: None
Set 4: 4x100m at fast pace w/ 200m easy jog after each rep. Rest: 3min
Set 5: 800m at easy pace, 1min rest, 400m at moderate pace.
SU track note: For sets 1,2 and 5, start 800m from the 800m line. At the finish, use your 1-minute rest to move up to 400m line for the next effort.
For set 3, start from the 400m line, run fast to the 200m line, jog the width of the field and back, then do your second 200m run. At the finish, jog back north to the end of the fence on the field, then jog back to the 400m line. Repeat for the another round.
For set 4, Run from 400 to 300, jog from 300 to 100, run 100 to finish. After that round, jog finish to 200, run 200 to 100, jog 100 to 300, run 300 to 200, jog to finish.
Today is the complimentary COMMUNITY CLASS at 12pm! Tell your friends!
Me, Minh, and Tony at FCF 1.0*
To a dear friend and business partner, who allowed me to realize my dream turning the above into what it is now: HAPPY FREAKING BIRTHDAY! I’m sure I speak for many when I say that you deserve the best! Enjoy those burpees.
* Yeah, what you see is more or less the entire “gym”
CrossFit WOD for Saturday 10/22
Because of course this was coming back!
AMRAP in 30 minutes:
30 box jump overs, 24/20″ (scale to box jumps)
40 kettlebell swings, 32/24kg (scale load, height)
50 pullups (scale to jumping pullup)
60 wall ball, 20/14# to 10/9′ (scale to kb goblet squats)
70 kettlebell lunges, 24/16kg (scale to nonweighted)
80 hanging leg raises (scale to knee raises)
90 sec active hang, accumulated
Tony (2008) finished with 105 burpees. What will Tony (2016) get?
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.