Workout of the Day
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.
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.
☘️ 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!
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.
3/10-3/15: Join us at the OPEN Party on 3/22!
🪅Join us on Saturday, March 22nd from 1pm to 3pm at the Parklab Gardens Bungalows on 4th Street to celebrate the end of the FCCF Open! Food and drinks will be available to purchase at Spark Social, which is next door.
Post-WOD stretch and hang at the FCCF “Beach.”
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.
3/3-3/8: Woot!
Thank you to everyone that participated in the FCCF Open this past week! Congratulations for showing up and getting the job done. If you’re among those that used a #35 or #50 dumbbell for the first time or completed more rounds or reps than you thought — you DID that!
SEE YOU NEXT SATURDAY!
Coach Mike Olasov demonstrates proper dumbbell clean and jerk technique to the Saturday 10:30am group.
Open Week 1: Here We Go!
It’s here! The first week of our Fog City Open. Read below for the workout, movement tips, and strategy. We’ll see you in the gym on Saturday!
Open Workout 1
AMRAP 15 minutes:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads (50/35 lbs RX or 35/20 lbs scaled)
Walking lunges (30 ft)
– Walking lunge is 15 ft out and 15 ft back
– After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
Logistics:
Sign up on MB like you normally would and register for the leaderboard! We'll partner up and run 2 heats per class with up to 11 people per heat. One partner will do the workout, while the other counts reps and judges for standards then switch. If you know you need extra time, come a bit early to get yourself warm and cheer people on.
Strategy
Burpees over the DB:
Standard: chest and thighs touch the ground, make sure to jump over the DB, not around it. For the jump, both feet must be off the ground, but there is no requirement to take off or land on 2 feet.
Know where to put your hands so that when you stand up, your feet are right next to the DB (not your hands). (Likely DB next to your hips when you’re at the bottom.)
Unless you’re a burpee ninja, considering stepping down and/or up to keep your heart rate in check and as a pacing mechanism.
Stay low! There is no standard to stand up all the way on the burpee, so don’t do more work than you need to.
Avoid worming to protect your lower back: lead with the chest hitting the ground and your butt on the way up.
DB Hang Clean to Overhead:
Standard: First rep can start from the ground, for reps from the hang: DB must be below the hips with working arm straight, DB must be brought to the rack position before going overhead, and the rep finishes with knees, hip, and elbow fully extended and DB in line with the body. Your nonworking hand cannot touch your body or the DB.
Have a plan for switching hands: you can either do a specific number on each hand or alternate each rep. It’s faster for most to do a big set on each arm instead of alternating.
Use momentum and save energy: go straight from the clean into the jerk (not standing up then re-dipping). Catch the clean in the dip position so you’re ready for the jerk.
Lunges:
Standard: start and finish each 15’ segment with both feet beyond the line, the trailing knee must touch the ground, fully extend knees and hips at the top of each rep.
Use these as an opportunity to breathe and prepare for the next set. Think active recovery for your upper body and your lungs.
Make sure you stand up all the way on each lunge, even if you’re not pausing at the top of each rep.
Pacing: slow is smooth and smooth is fast!
Expect the first few rounds to fly by! But things will escalate quickly when the reps hit double digits, so: starting off a little slower and aiming to maintain that pace will be better in the long run. Do not burn out in the first 3 minutes!!
This is really a burpee workout, so try your best to pace them from the start. Pick a pace that is uncomfortable but sustainable.
If you’re an experienced athlete, maintain unbroken DB hang clean-to-overhead for as many sets as possible (switching hands only as needed). It’s better to switch arms than put the DB down. Break only if necessary for a quick shake.
If you’re newer, break your clean-to-overhead into manageable sets as the rounds go along (e.g. 7-5, 8-7).
Slowing down a little and catching your breath on the lunges will set you up for faster burpees and clean-to-overheads.
Scaling
We will have scaling options for everyone! Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the clean to overheads at the RX weight, do it! If you hit the wall on them but want to keep doing the workout, tell your judge you’re done with the RX version and switch out whichever movement is limiting you.
Here’s to our first week of having fun, cheering on your friends, and challenging yourself.
2/24-3/1: It's Open Time!
It’s that time of year again and our Fog City Open kicks off THIS WEEK! If you haven’t already, don’t forget to sign up here!
What is it?
The Open is a yearly event where we all get to test our fitness. Each week, there is a workout that everyone completes. We’ll have a Fog City leaderboard and scores can be compared to the CrossFit Open leaderboard worldwide. There are divisions for Rx, Scaled, Foundations, Masters, and more, so there's a place for everyone! For more information about our decision to host our own Fog City Open, please see our recent blog post.
Why should you sign up?
When we choose to enter a competition, we see amazing things happen – people trying their hardest, striving towards a goal, supporting each other, and accomplishing feats they’ve never done before. So we hope you’ll join us in taking that step of putting yourself out there, giving your best, and being proud of your accomplishments!
Logistics
Our Saturday classes will look a little different: we’ll be running heats of the open workout instead of our usual partner WODs on 3/1, 3/8, & 3/15. But as usual, sign up in MindBody for 8:00, 9:15 or 10:30AM each week. When you get to class, we’ll go over the workout, provide scaling options, get you warmed up and then we’ll start the official heats!! We’ll have judges to count your reps and sign off on your participation. Expect to do the workout during one heat and judge/count for a fellow classmate during another heat.
Participate & celebrate
If you haven’t participated in the Open before, it is A LOT OF FUN and ALL LEVELS are WELCOME! The energy in the gym is amazing, athletes often get their “first” of different movements, and of course there’s cheering and encouragement from the whole community! If you just want to come and help out by counting and cheering, please stop on by. And new for this year: we will create teams based on your usual class time and we’ll crown the fittest class time!
We’ll be celebrating the end of the Open with a party with prizes for performance and fun! It’s open to everyone, even if you don’t participate in the Open. (Details to come.)
SEE YOU ON SATURDAY! (PS: Don’t forget to sign up.)
1/13-1/18: New Programming Cycle
This week we’re starting a new programming cycle! Here's what you can expect over the next 9 weeks:
Dedicated Strength 2x/week (days will vary):
Lifting & Aerobic + Complementary Accessory Work → Build strength in squatting, pressing, and pulling paired with accessory work that will make it a full-body day.
Clean and Jerk Variations + Unilateral Accessory Work → Develop consistency in these lifts, improve positions, and build explosive power. The unilateral (single leg/arm) focus will work imbalances and develop well-rounded strength.
Conditioning:
2-3 days of classic varied high intensity workouts, short to medium length
1 long day with lower intensity and sustained effort. These will feature carries and some other "grunt" work.
Sweaty Saturday Partner workouts
Accessory/Skill Work:
Classic post-workout focuses: midline, shoulder, and recovery/stretching
Skill-focuses: work on developing specific skills during warm-up progressions or post-WOD skill focuses
And here are this week’s workouts:
1/6-1/11: Here we go, 2025!
Here we go with our first full week of 2025! We hope you had a restful holiday season and we’re looking forward to seeing you in the gym and settling back into your routines.
A reminder that we are running our annual January Healthy Habits Challenge!
We encourage you to pick a habit (or a few!) that you want to strengthen or develop anew in 2025. Pick up a tracking sheet at the gym and add a sticker when you’ve accomplished a goal for the day. Some possible new and/or improved habits include:
Less/no booze
Drink more water
Sleep more
Less refined sugar
Build consistency: Come to FCCF 3+ times/week
Pick your own!
We will be raffling off prizes at the end of January for participants, so come on in and get those healthy habits going!