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Trident Open 2016

by Andrew B

festivusgames2016-day1squad-1Day 1

festivusgames2016-day2squad-1
Day 2

We had an awesome weekend for some of the Foundation Barbell Athletes at the 2016 Trident Open at Trident Athletics. We’ll have a full recap with video tomorrow!


CrossFit WOD for Monday 10/24

4 rounds for time:
400m run
50 air squats

Rest 5 minutes, then

“ISABEL”

30 snatches (61/43kg) for time

Compare run/squats to 28SEP2016, ISABEL to . Post times to whiteboard!


Barbell Club WOD

A NEW CYCLE BEGINS TODAY!

Week 1, Day 1 featuring:
– back squat
– high hang snatch
– tall jerk
– weighted planks
– barbell bicep curls + diamond pushups


Kettlebell S&C WOD

Strength Focus

Mobility

Strength work Day 4
13 swings every minute for 10 minutes

Uneven front squats (kb racked on one side) -Focus on stabilty
3 rounds 5 reps each side


ARTICLES

+ The CEO of CrossFit Is Obsessed With One Obscure House Race – Business Insider
+ 44 Awesome Drills That Make Your Body Faster and Your Mind Sharper – Men’s Health:

Straight Up

by Andrew B

JULY pt 3-4
Markham M


CrossFit WOD for Friday 30SEP2016

establish a 1RM overhead squat within 15 minutes, then

“ISABEL”: 30 snatches (61/43kg) for time

or “GRACE”: 30 clean & jerks (61/43kg) for time

or “ISAGRACE”

for time:
30 snatches, 61/43kg
30 clean & jerks, 61/43kg

Post load and time to whiteboard!


Barbell Club WOD

+ warmup: hip circles, banded shoulders, snatch positional stretches, barbell warmup
+ POWER SNATCH
+ PAUSE FRONT SQUAT
+ DEADLIFT


ARTICLES

+ Flexibility For the Overhead Squat – Catalyst Athletics
Quit Letting Your Shoulders Sag Overhead in the Snatch – Catalyst Athletics

Got Squad?

by Andrew B

PRIDE PARADE 2016-20

Look at all that muscle though. Also: Jessie.


CrossFit WOD for Friday 01JUL2016

EMOM for 10 minutes: power _____ + hang ____, then

ISABEL

for time:
30 snatches

or GRACE

for time:
30 clean & jerks

or ISAGRACE

for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Rx + = 70% of your 1RM


Barbell Club WOD

CJ 3x3x85 or 2-5kg heavier than last week

BACK SQUAT
– 1x1x90 or 2-5kg heavier than last week
– drop 15kg then 2×3

PUSH PRESS
5x3x60 of 1RM CJ or 2-5kg heavier than last week

SNATCH DL + 2 LH SN HIGH PULL
– 5x1x90 or 2-5kg heavier than last week

2-4 rounds:
5 box jumps
8 underhand overhead MB throw
:60 forearm plank


ARTICLES

The Science is In: Exercise Won’t Help You Lose Much Weight – Vox
MTV’s ‘Real World’ Returns to Seattle – Crosscut
MTV Asks Capitol Hill Business Owners to Sign Real World Filming Agreements – CHS
Why “If It Fits Your Macros” Doesn’t Matter – OPEX Fit

Thursday 8/27

“ISABEL”

30 snatches (61/43kg) for time

and/or

“GRACE”

30 clean & jerks (61/43kg) for time

If you’d like to spice it up, do “ISABEL” immediately followed by “GRACE” to complete “ISAGRACE”. Otherwise, feel free to rest up to 5 minutes.

If you need to modify loading, strive to use 65% of your 1RM snatch, clean & jerk for each of the workouts.

Compare to 30DEC2014.

Post results to comments!

“GET TO THE CHIPPER”

50 of each:
squats
push-ups
KBS
russian twists
lunges
ring rows/pull-ups

200m run BEFORE each movement.

ACTIVE REST or RECOVERY

Option 1:

– Talk to each other and get to the gym at the same time
– Do either the 40-stroke warmup + 1000m OR the 7’s + 1000m
– Then play a game of ROWLING

Option 2: Track workout

– 20 min general warmup. Be sweaty and make sure the legs have been throughly used
– 6x100m. Use the straightaway on the track to measure your time if you’d like.
– after the 100m sprint, jog out at least 100m, followed by a walk until you hit the starting point again. Repeat for a total of 6 runs
– make sure you cool down properly and stretch for recovery!

Option 3:

or let’s take a page from Invictus Recovery days:

Mobility and Maintenance
– Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration
– Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Option 4:

Join either Mobility, HellaFit or CrossFit classes.

Skills Wednesday 3/11

STRENGTH
12 minutes to establish a 1RM snatch

CONDITIONING
Use approx 60% of 1RM snatch to do 30 reps for time

or

“ISABEL”

30 snatches (61/43kg) for time.

* LADIES: THERE IS NO ONE ON THE LEADERBOARD AT EITHER GYM! *