Workout of the Day

 
Liz Terry Liz Terry

🏳️‍⚧️🏳️‍🌈5/4-5/10: Word to your mother!

If you haven’t heard yet, we are having our annual PRIDE WOD & PARTY ON JUNE 14 (aka Flag Day)! 🏳️‍🌈🏳️‍⚧️

We are looking for a local LGBTQ organization to contribute to as well as volunteers to help with gathering items for the silent auction, set up activities, and organize the potluck. Please contact bod@fogcitycf.com to help!

Also, don’t forget that this Sunday, May 11 is Mother’s Day. We honor all of the mothers and motherly/parenting figures in our community.

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Liz Terry Liz Terry

🆒4/28-5/3: It’s gonna be…MAY

Had to be done, sorry. And…🏳️‍⚧️🏳️‍🌈 SAVE THE DATE for the PRIDE WOD & PARTY ON JUNE 14 (aka Flag Day)! 🏳️‍🌈🏳️‍⚧️

Stay tuned for requests and volunteer activities! in the meantime, enjoy the week…

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Liz Terry Liz Terry

⌚️4/7-4/12: Make time for it

It’s true that often the most challenging part of any workout is showing up. So, make time for yourself this week and show up! See you there.

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Liz Terry Liz Terry

Here we go, April!

No joking about it, we’re kicking off April this week with some fun workouts. Hope to see you in the gym getting after them!

We also have our free monthly new member onboarding on Saturday, so if you have friends who may be interested, please invite them to check us out.

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Liz Terry Liz Terry

3/24-3/29: Churnin’ and burnin’

It’s another week! We had such a blast celebrating our FCCF Open last Saturday at Parklab Gardens. Congratulations to our 4 FCCF Open winners (pictured below, except for Brianne Cannon!) - you help make our community wonderful.

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Liz Terry Liz Terry

☘️ 3/17-3/22: Congrats & Join Us on 3/22!

☘️ Congratulations on a job well done to everyone who participated in the FCCF Open this year. To celebrate, we are hosting a party this Saturday, March 22nd from 1pm to 3pm at the Parklab Gardens Bungalows on 4th Street! Food and drinks will be available to purchase at Spark Social, which is next door.

Enjoy this week, and see you at Parklab on Saturday!

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Liz Terry Liz Terry

Open Week 3: Last One, Best One!

This week is a doozy, with wall walks, rowing, and all the barbell movements. Yes, it’s going to be a slog for most folks, but you can do it! Think of it like a long chipper and focus on one movement at a time. Come ready to have fun, breathe hard, and finish the Open strong!

Open Workout 3

For Time:
 5 Wall Walks
50 Row Calories
5 Wall Walks
25 Deadlifts, 225/155 lbs
5 Wall Walks
25 Cleans, 135/85 lbs
5 Wall Walks
25 Snatches, 95/65 lbs
5 Wall Walks
50 Row Calories
Time cap: 20 minutes

Scaled: partial wall walks | deadlift 135/85 lbs | cleans 95/65 lbs | snatches 65/45 lbs

Logistics

Sign up and come to class as normal. We’ll be running two heats per class, so you’ll do the workout during one and judge/cheer during the other. Because this is a longer workout, we will run heats at 20min after and 50min class start times so please arrive early to do the general warm-up that we'll have on the board.  We will do the briefing at class start time and some specific warm-up and get the first heat going quickly.

Strategy for Workout 3

Your strategy for this workout will vary depending on what your sticking point is. For most, it will be the wall walks. For others, it could be the barbell. Advanced athletes will need to keep moving to finish this. Come with a plan for how you’ll take on this workout!

Pacing

  • This is a long, grindy workout. Most folks will not finish, so pace as you expect to be working for the full 20 minutes.

  • Be smart on the first row – the workout isn’t won here, but you can definitely make the rest of the workout hurt more if you go out too hot. 70-80% effort is ideal.

  • For newer athletes: take your time on the wall walks, focusing on one key cue throughout. This may be a day to get your first one! When you get to the barbell, focus on technique, especially as you get tired.

  • Advanced athletes should push themselves to get through the barbell movements. There’s a lot of opportunity to burn time here, so stay close to the bar and minimize rest. For most, it’s easier to move quickly through these reps versus the wall walks – pick up that barbell, even if you don’t want to!

Movement Tips

Wall Walks

  • Pace yourself through these as managing shoulder fatigue is crucial. Plan when you’ll need rest and try to keep it short. No-reps are costly here, so balance getting right back up there with making sure you know you’ll make the rep. It’s okay if your first round or two feel slow and controlled.

  • Minimize the time on the wall. Get up, take big steps, get your hands to the tape, and get back down.

  • Stay braced with active shoulders: push down into the ground to maintain tension. 

  • Get your hips high to start, then get your feet up high on the wall.

  • Look at the wall, not at the floor, as you approach it. Tucking your chin will prevent you from overarching your back, losing your tension, and not being able to get close enough.

 Barbell

  • The weights are moderate for most, but will feel heavier than expected after all the work you’re doing. Mentally prepare for that.

  • Know yourself and plan your sets accordingly in advance. Keep the breaks short! Push, but not so much that you can’t get right back on the wall.

  • Deadlifts: most folks can do these in sets of 5-7. Don’t overdo it with a giant set to start or trying to speed through these. Smooth is fast. 

  • Cleans and Snatches: short sets here, with fast singles the best option for many. Follow the bar down to keep moving. 

Row

  • First row: your goal is not to wear yourself out. Settle into a 70-80% effort. Focus on long, strong pulls instead of a fast stroke rate.

  • Second row: go, go, go! Empty the tank here, but do remember it is 50 calories!

 Scaling

  • Remember that any reps at RX are higher than a scaled score, so if your goal is the highest score, try to challenge yourself to get as far as possible. You may surprise yourself with how many you can get – or even get your first wall walk!!

  • You can always try for a set amount of time to get RX reps and then complete the rest of the workout at an appropriate scaling level for you.

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Liz Terry Liz Terry

Open Week 2: We’ve Seen This One Before

It’s a repeat! This workout from 2022 is a burner and gets progressively harder as you go. Hopefully we will see some firsts today – a double under, pull-up, chest-to-bar pull-up, bar muscle-up or even a heavy thruster. Come ready to have fun, breathe hard, and challenge yourself.

Open Workout 2

For Time:
 21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lbs)
18 Chest-To-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lbs)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lbs)
Time cap: 12 minutes

Scaled: jumping pull-ups, pull-ups, chest-to-bar pull-ups | single-unders | thrusters at 65/45 lbs, 85/55 lbs, 105/65 lbs

Logistics

Sign-up and come to class as normal. We’ll be running two heats per class, so you’ll do the workout during one and judge/cheer during the other. The coach will start with a quick briefing and make sure everyone is in a heat and then we’ll get after it.

Strategy for Workout 2

Your strategy for this workout will vary depending on what your sticking point is. For many, it will be the bar muscle-ups. For others, it could be the chest-to-bar pull-ups or one of the thruster weights or double unders. Advanced athletes will need to keep moving to finish this. Plan to push the pace or dial it back to help maximize your ability to complete the most challenging movement for you.

Pacing

  • There is a tiebreaker time on this workout: it’s the time you complete the most challenging set of thrusters. Use this to your advantage. If you can’t do a movement or know that you are going to struggle, think about pushing the pace to get a good tiebreak time and then taking a break before attempting the challenging movement.

  • Advanced athletes should consider performing the double-unders, pull-ups, and lighter thrusters in large or unbroken sets to give yourself time for as many bar muscle-ups as possible before the time cap. Be especially careful of taking long breaks when you put the barbell down during the thrusters.

  • For everyone else: starting off with manageable sets will be key to not hitting a wall. You’ll feel great in that first round, but be careful about going out too hard. Plan your breaks based on your ability.

 Movement Tips

 Pull-ups/Chest-to-Bar/Bar Muscle-ups

  • Think about the different kips for each movement: Chest-to-bar pull-ups will require a bigger arch, press-down, and push away than the chin-over-bar pull-ups. 

  • On the bar muscle-ups: focus on pushing down on the bar and getting your hips as high as possible before bending your arms and transitioning over the bar. This post breaks the movement down well. 

 Double Unders

  • There aren’t a lot of these, so take your time and aim to get through these in as few sets as possible.

  • If you trip up, stay relaxed. A few misses aren’t going to take up a lot of time, but getting flustered and missing a lot will. So take a deep breath before you restart them. (The woman with the top score in 2022 actually tripped 3 times in one round, but recovered quickly and kept moving!)

 Thruster

  • Know yourself: if these are a lighter weight, aim for big sets (1-2 sets). If the weight is heavy, breaking them into 2-4 sets will help save your shoulders for the other movements. But keep the breaks short as they can turn into a big time suck.

  • Stay tight at the bottom of the squat and DRIVE with your legs before finishing with the arms. Save those shoulders for the other movements as much as you can.

 Scaling

  • Remember that any reps at RX are higher than a scaled score, so if your goal is the highest score, try to challenge yourself to get as far as possible. You may surprise yourself with how many you can get – or even get your first of a movement!!

  • You can always try for a set amount of time to get RX reps and then complete the rest of the workout at an appropriate scaling level for you. We will have other scaling options available on the board to help you come up with the best options for you.

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