This Saturday we will replace all classes with Skill Workshops intended to help you develop better efficiency and technique for each of the normally-scheduled class times. In the past we have called these Skill Intensives, and we may bring these back regularly.
Sheena C during CGO 14.1
9am will be dedicated to snatching smoothly, as well as the minutia that makes the biggest differences.
Paul J and Patryk M kipping
10am will all about the pull-up. How to develop the strength for your first one, and how to continue to improve on the skill of kipping (gymnastics, frog, butterfly) for faster workouts.
Paolo S in the dip portion of a jerk
11am will focus on the clean & jerk and all the tiny details involved in making this your biggest lift.
team planks
and finally 12pm will spotlight midline stability as a whole, then specifically discuss how this can be magnified to a handstand and handstand pushups.
This is free to all of our members from both gyms and will not cost you a class. Yes, you may show up for all of them. No, there will not be any "workouts". Yes, feel free to bring your instructors coffee.
SEE YOU ALL AT VERSUS III THIS SUNDAY AT CROSSFIT SLU! Please remember that we spring forward an hour this weekend due to Daylight Savings time!
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Upcoming Events:
DAYLIGHT SAVINGS IS THIS WEEKEND- We "Spring forward" one hour!
for time:
21 front squats, 60/40kg
42 pushups
15 front squats, 60/40kg
30 pushups
9 fronts squats, 60/40kg
18 pushups
Use the hand-release standard for the pushups. Let's mobilize your forearms and shoulders for an optimal front rack position.
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We decided to not to run a Foundations Program this month in favor of focusing on our current super awesome athletes.
Tuesdays and Thursdays at 6:30pm through the month of December will be the INTENSIVE classes we used to run. In these hours you can expect to develop skills more thoroughly than the normal CrossFit Classes.
THE PLAN:
S&MR: The Basic Three Today, Tuesday the 7th
Self-Myofascial Release techniques for the basic three areas CrossFitters need the most. You don't need a fancy foam roller. Nalgene water bottles work perfectly. So do barbell tubes.
S&MR: Shin Splints & Lower Leg Problems
Thursday the 9th
Suffer from Shin Splints? Are the fronts of your legs burning in the paleo chair/3rd world squat? Do your knees, ankles or feet give you problems? You probably want to be in for this prepare/repair work.
Developing a Static Handstand Tuesday the 14th
Develop a badass static handstand. Wrist and shoulder prep, balance concepts and body line drills will be covered. Homework includes at-home work to build capacity on your hands.
Fun on Gymnastics Rings
Thursday the 16th
I was asked "Other than muscle-ups, what can people do on the rings?". Answer: forward rolls, glide kips, skin-the-cat, front/back levers, iron cross development. Improving your pullup will also be covered (how to butterfly kip, false-grip pullups, etc). Gymnasts respect a full lockout on the rings!
NINJA SKILLS Tuesday the 21st
'Nuff said. Shoryuken, Yoga Flame, Sonic Boom will be taught as well climbing things you shouldn't be climbing. "The first one to die... loses!" (Name that movie)
Heavy Sh!t Thursday the 23rd
Flip one of the big tires properly. Odd-object lifting. Discussions about odd lifts, and different styles of lifting. Moustaches required. Tank tops and work boots optional.
Handstands: Part Deux! Tuesday the 28th
If you've been doing the homework set in the first Handstand Intensive, we'll further develop how to maintain balance on your hands in other scenarios. Also TUMBLING!
Lifting With Kettlebells Thursday the 30th
Snatch, clean & jerk, "long cycle", halos, windmills, Turkish Get Up variations, kb juggling, figure 8's and the like!
In all seriousness you will be leaning the finer details of a lot of skills.
These will still be counted as a class, so be aware of your attendance. I may or may not stream the classes on our Ustream channel. You probably want to follow our twitter account to stay updated with us.
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
