So good to me…

It’s funny that when you get older that you sometimes look forward to Mondays. They can be a bit of a restart, a renewal. This week’s workouts are designed to help you do that, and, especially after last week’s insurrection/coup, is sorely needed.

On a related note, we are starting to program the workouts with the upcoming—2 months away!—CrossFit Open in mind. Registration is live, so get on it! Stay tuned for more info on how Fog City CF will be supporting those folx who want to do the Open (which should be everyone — it’s a fun and a fantastic community-building event).

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MONDAY 1/11/21

PART A | In 18 minutes:

Tempo Front Squat

3011

2-2-2

PART B | For time:

Shuttle Run, 200 m (4x 50 m)

12 Front Squats, 185/135 lbs

Shuttle Run, 200 m (4x 50 m)

35 Abmat Sit-ups

Shuttle Run, 200 m (4x 50 m)

Walking Lunge, 70 m

Shuttle Run, 200 m (4x 50 m)

35 Abmat Sit-ups

Shuttle Run, 200 m (4x 50 m)

12 Front Squats, 185/135 lbs

Shuttle Run, 200 m (4x 50 m)

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TUESDAY 1/12/21

PART A | In 25 minutes:

2 Power Snatches + 1 Squat Snatch

1-1-1-1-1

PART B | 3 Rounds for time x 2:

3 Rounds for time:

9 Power Snatches, 135/95 lbs

9/6 Row Calories

At 10:00:

3 Rounds for time:

9 Power Cleans, 135/95 lbs

9/6 Row Calories

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WEDNESDAY, 1/13/21

PART A | EMOM for 3 rounds:

Hollow Rocks

Handstand Hold

Single Arm KB Press, 30 sec per arm (pick load)

Dead Stop Russian KB Swings (pick load)

PART B | "TGU Nate" :

AMRAP 20 Minutes:

2 Turkish Get-ups, 53/35 lbs

4 Handstand Push-ups

8 Kettlebell Swings, 70/53 lbs

BodySpec is back!

As part of our January healthy lifestyle challenge, we’re bringing back the BodySpec body scan offering on Saturday, January 16th! This mobile scan technology, which is used by professional athletes, offers a unique view of your body and can help you understand better how to set your health and fitness goals. 

The scan takes just 10 minutes and it costs $45 (HSA/FSA eligible). What better way to kick off the year than to set your body benchmark?

The BodyScan mobile van will be in our parking lot Saturday, January 16th from 8am to 12pm. 

Here’s how to sign up*: 

1. Schedule a scan appointment here: https://www.bodyspec.com/scan-me/fog_city_community_fitness/2021-01-16  

   • Simply click on your preferred appointment (green slots are available). 

     • If you’re a previous client, log in. 

   • Select your scan package. 

   • Fill out the payment and account info and then complete your intake form. (If on a shared computer, log yourself out before the next person signs up.) 

2. On scan day, wear your workout clothes and leave metal and other jewelry at home. The scan takes approximately 10-minutes. If you have metal you cannot remove, you can still scan without a problem. 

3. After the scan, you’ll receive instructions on how to schedule a remote consultation with BodySpec's fitness experts to help better understand your scan results. 

4. Digital PDF copies of these results are uploaded into your account on the BodySpec website for you to access anytime. 

COVID Safety: Please click this link to read BodyScan’s COVID safety procedures, and plan to wear your mask throughout the scan. 

*Note: The scanner performs a very weak x-ray with radiation exposure equal to that from eating four bananas. They cannot scan pregnant women or individuals over 350 lbs. due to scanner restrictions. Please e-mail support@bodyspec.com if you have any questions or need help.

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THURSDAY 1/7/21

PART A | In 14 minutes:

Deadlift

4x5

PART B | 5 Rounds for time:

50 Double Unders

5 Deadlifts, 255/175

25 Push-ups

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FRIDAY 1/8/21

PART A | 4 Rounds for quality:

Dot Drill

Complete 2 rounds with the R foot and 2 rounds with the L foot.

Crow Pose w/ modifications, 1 min

Work on hand position and balance.

PART B | 10 Rounds for time:

10 Dumbbell Power Snatches, 50/35 lbs

Handstand Walk, 5 m

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SATURDAY 1/9/21

PART A | 21-15-9, for time:

Shoulder to Overhead 135/95 lbs

Med Ball Clean 20/14 lbs (Chest to Bar Pull-up if available)

PART B | 6 Rounds for time, with a partner:

400m Run

100m Farmer Carry 50/35 lbs DBs or 53/35 lbs KBs

Split the work anyhow.

Check out Friday’s blog for healthy lifestyle January challenge details and hop onto Slack to trade recipes, give encouragement, and find some support. And come in this week to get your workout on!

MONDAY 1/4/21 (Morning classes will be on Zoom due to rain; Noon TBD check Facebook; 4.30pm & 5.30pm in person)

PART A | In 13 minutes:

DB Curtis P, 5x3

Curtis P = 1 power clean, 1 lunge right, 1 lunge left, 1 push press

PART B | 4 Rounds for max reps:

Alternating Dumbbell Plank Row, 50/35 lbs, 1 min (demo video)

Sit-ups, 1 min

Dumbbell Squat Cleans, 50/35 lbs, 1 min

Rest 2 mins between each round

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TUESDAY 1/5/21

PART A | Hang snatch EMOM, 25 minutes:

Minutes 1-5: 3 Hang Snatches, pick load

Minutes 6-10: 2 Hang Snatches, pick load

Minutes 11-25: 1 Hang Snatch, pick load

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WEDNESDAY 1/6/21

PART A | For time:

Run, 800m

50 Wall Balls, 20/14 lbs

25 Hollow Rocks

Row, 1000m

25 Hollow Rocks

50 Wall Balls, 20/14 lbs

Run, 800m

It’s a new year! At FCCF, we promote healthy, sustainable lifestyles all year long. But we also know that a January community health challenge can help build healthy habits. So this year, we’re continuing with January healthy lifestyle challenges. We’ll have four challenges, and you can do one, a few, or all.

• Less alcohol

• Less sugar

• 800g of veggies/fruits (more specifics on this one here)

• Nutrition overhaul (give yourself a larger challenge for a month! Try Whole 30, macro counting, Paleo, or another option you’ve been curious about.)

Log your nutrition “wins” each day in BTWB and hop over to the FCCF #healthy-habits Slack channel for encouragement, recipe sharing, and debates about what 800g of plants REALLY looks like.

January Challenge Guidance:

1. Set a tangible goal (use the categories above to set a goal, e.g. no drinks on weekdays, track all my food, 800g challenge, no desserts, commit to a Whole30)

2. Determine how to track progress (e.g. BTWB, My Fitness Pal, or other app, selfies/measurements/weighing, etc.)

3. Determine how to stay accountable (e.g. log on BTWB, post to Slack, find an accountability buddy, join zoom sessions etc)

4. Pearls of advice from Coach Alex: Focus on building habits you can sustain year round, whether it’s working out 3x/week, cutting down on alcohol, or eating 800g of veggies most days. Think about making nutrition a priority in addition to exercise.

Want extra help?  Here’s some other resources that may be of interest:

Wellness Coaching - Leisa Askew

Precision Nutrition Program - Alex Garcia, Angela Loudermilk

Dexa Scan for Baseline measurements - Sat 1/16 at the gym, let us know if you’re interested

Also: LAST CALL for current drop in and 10 pack prices. Monday we’ll be moving to the standard $30 for drop ins, $280 for a ten pack.

If you have any questions or need access to Beyond the Whiteboard, email us at info@fogcitycf.com!

SATURDAY 1/2/21 (!)

PART A ) Teams of 2, AMRAP in 30 minutes:

8 Burpees

10 Kettlebell Swings, 53/35 lbs

12 Air Squats

50ft Shuttle Sprint

I go one full round, you go one full round!

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SUNDAY 1/3/21

Open gym

For those that celebrate, we hope you’ve had a great holiday. For those that don’t celebrate, we hope you’ve have a lovely day nevertheless.

Tomorrow we’ll be at Kezar track for a holiday weekend track wod!

Saturday 12/26/20

PART A) 3-4 Rounds

500m run

Walk 100m

Runout 100m

Walk 100m

Rest 1:30

PART B) 3 Reps for Quality

150m build up

80% max effort

Walk back rest

Suggested Rep - every 50m jog | run | medium sprint

FCCF holiday’s schedule is 8am, 9.15am, and 10.30am on 12/24, no classes 12/25, and 8am and 9.15am TRACK workout at Kezar Stadium Track with Coach Katoa.

We’re going back to our roots with AR’s 12 Days of CrossFit. Note the movement changes to accommodate the outdoor nature of the workout, and don’t forget to bring your jump rope!

THURSDAY 12/24/20

PART B | AR’s 12 Days of Crossfit, for time:

1 Run 200m

2 Power Snatches @ 135/95 lbs

3 Power Cleans @ 135/95 lbs

4 HSPUs

5 KB Swings @ 53/35 lbs

6 Box Jumps 30/24

7 Bent-over Row @ 135/95 lbs

8 Wall Ball @ 20/14 lbs to 10/9 ft

9 Double Unders

10 Pistols, alternating

11 Burpees

12 Thrusters @ 135/95 lbs

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FRIDAY 12/25/20 - GYM IS CLOSED, BUT SUGGESTED HOME WORKOUT

PART A | In 12 mins:

With a continuously running clock perform:

1 DB Thruster in the first 1 min

2 DB Thrusters in the second 1 min

3 DB Thrusters in the third 1 min

Continuing this for as long as you are able

PART B | In 12 minutes:

With a continuously running clock perform:

1 Strict Pull-up in the first 1 min

2 Strict Pull-ups in the second 1 min

3 Strict Pull-ups in the third 1 min...

Continuing this for as long as you are able

Super Fitness Robot rounds: Completing the round of 12 or more for both movements.

More Likely time rounds: Completing the round of 8 or more for both movements.

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San Francisco and other Bay Area counties have issued "a new travel order “requiring a mandatory quarantine of 10 days for anyone traveling, moving, or returning to the city from anywhere outside the Bay Area.” We ask that members abide by this mandate when deciding when/if to come to in person classes.

On that note, fun new cleaning protocol! During equipment cleaning, we want to: 1) reduce path-crossing when putting back equipment; 2) make sure the cleaning liquid air dries for 10 seconds; and 3) dry the equipment to help maintain it. Your coach will share the new process to help make this FCCF dream a reality. Hint: Divide and conquer!

MONDAY 12/21/20

PART A | 4 Rounds for time:

Run, 400 m

18 Russian Kettlebell Swings, 50/35 lbs

18 V-ups

18 Kettlebell Facing Burpees

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TUESDAY 12/22/20

PART A | Squats:

Overhead Squat 2-2-2-2-2-2-2

PART B | AMRAP in 7 minutes:

7 Power Snatches, 75/55 lbs

7 Overhead Squats, 75/55 lbs

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WEDNESDAY 12/23/20

PART A | Every 2 mins for 20 mins:

12/8 Row Calories

PART B | 2 Rounds, alternating EMOM:

Single-leg Altenating Plank

Dead Bugs

Plank Shoulder Taps

Rest

Happy (belated) Hanukkah!

We’re so excited to do Zach’s Eight Crazy Nights on Saturday outside. Love bringing these traditions to our new home. And if you’re concerned about movements and/or volume, not to worry, we have lots of scaling options!

Please fill out the COVID screening form BEFORE coming to the gym. If you don’t feel well, please stay home and take care of yourself.

SWEATY SATURDAY 12/13/20 - OUTDOOR WORKOUT @ Valencia St.

PART A | For time:

1) 200m Run

2) 12m Bear Crawl (40ft down + 40ft back)

3) Ring Muscle-ups

4) Push Jerks @ 155/105 lbs

5) Front Squats @ 155/105 lbs

6) Hang Power Cleans @ 155/105 lbs

7) Deadlifts @ 155/105 lbs

8) Thrusters @ 155/105 lbs

This workout is performed in the same fashion as the song "The Twelve Days of Christmas" (except there are eight nights, instead of twelve days). The numbers 1 through 8 represent repetitions of that specific movement. Start with 1, then perform 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 8-7-6-5-4-3-2-1.

Voting members should have received an email this morning from President Coach Hill with instructions for casting a ballot for FCCF’s first annual board elections.

If you did not receive an email ballot but you are a voting member, please reach out to info@fogcitycf.com.

THURSDAY 12/17/20

PART A | In 18 minutes:

Deadlift, 3x5

Alternating with:

12 DB Bench or Floor Press

PART B | 4 Rounds for time:

25 Push-ups

15 Hang Power Cleans, 95/65 lbs

15 V-ups

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FRIDAY 12/18/20

PART A |

DB or KB Turkish Get-ups2-2-2-1-1-1
(1 rep = 1L and 1R)
Increase in weight as technique allows

PART B | On a running clock, perform each interval for time:

At 0:00:

50 Double Unders

15 Dumbbell Snatches, 50/35 lbs

Dumbbell Front Rack Walking Lunge, 15 m

Run, 400 m

Dumbbell Front Rack Walking Lunge, 15 m

15 Dumbbell Snatches

50 Double Unders

Repeat starting at 13:00

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Thanks to everyone who came through to see the new space and drop off toys and nonperishables on Sunday. We’ll keep collecting donations through Wednesday, so come work out and add something to the boxes.

As COVID cases continue to rise in the Bay Area, we ask that you please notify Hillary and Gordon (hill @ fogcitycf.com & gordon @ fogcitycf.com) if you are exposed to anyone with COVID and/or test positive (in addition to continuing to fill out the FCCF COVID screening form prior to attending any in person class). Your name and information will be kept confidential, but we will notify others who attended and/or coached classes of possible exposure.

And a reminder that the first official FCCF board elections (!!!) will occur from Wednesday 12/16 to Sunday 12/20. We will send more information (via email) regarding the voting process.

MONDAY 12/14/20

PART A | In 20 minutes:

Power Clean + Front Squat + Push Press + Push Jerk 1-1-1-1-1-1-1

(7 reps of the complex, increasing in weight)

PART B | 4 Rounds for time:

7 Power Cleans, 135/95 lbs

7 Thrusters, 135/95 lbs

Rest 1:30

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TUESDAY 12/15/20

PART A | 20 Skill Practice: Rowing Drills

PART B | Each for time:

Row: 5 x 500 m

Start every 5 minutes

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WEDNESDAY 12/16/20

PART A | 3 Rounds for time:

300m Run

15 Sumo Deadlift High Pulls, 115/75 lbs

12 Overhead Squats, 115/75 lbs

PART B | For quality:

Dumbbell Box Step-up 1x40 (2 DBs)

3 rounds, for quality:

Overhead Carry, 100ft (2 DBs or KBs)

OR

Wall Walks, 5-8 reps

OR

Sotts Press, 6-8 reps

Have you checked out the new space? And, in the daylight? Come on by this Sunday, December 13 from 9am-12pm to do a walk through of the space (limited to one household at a time). And bring some nonperishable food items and/or a toy for our first FCCF community give-back activity.

And if you haven’t already filled out the member questionnaire, please do so by end of day Sunday.

SWEATY SATURDAY 12/13/20 - OUTDOOR WORKOUT @ Valencia St.

PART A | With a partner, for time:

400 Double Unders
200 Sit-ups
200 Dumbbell Power Snatches, 50/35 lbs

Please fill out the COVID screening form BEFORE coming to the gym. If you don’t feel well, please stay home and take care of yourself.

The first official FCCF board elections will occur from Wednesday 12/16 to Sunday 12/20. We will send more information (via email) regarding the voting process. In the meantime, please don't forget to nominate yourself or others for a board position by Wednesday, December 11th. Email nominations to info@fogcitycf.com.

And save the date Sunday, 12/13/20: FCCF Open House & Holiday Toy & Food Drive! More details to come.

MONDAY 12/7/20

PART A | In 18 minutes:

Barbell Complex 1-1-1-1-1

Power Clean

Hang Squat Clean

Push Press

Push Jerk

Build to something heavy for today.

PART B | “Betty”:

5 Rounds For Time of

12 Push Presses (135/95 lb)

20 Box Jumps (24/20 in)

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TUESDAY 12/8/20

PART A | 20 Rounds:
Max Row or Bike Cals, 20 secs

Rest 40 secs

PART B | 3 Rounds for quality:

8 Single Arm Kneeling Press (per side)

16 Hollow Rocks

8 Reverse Lunges (per side)

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WEDNESDAY 12/9/20

PART A | 10 minutes:

Handstand practice

PART B | For time:

3 rounds for time of:

5 Devil's Press 50#/35# (or Bar MUs)

Handstand Walk, 10 m

200m Run or 15/10 Cal Bike/Row

Then, rest 5 minutes, and then…

2 rounds for time of:

5 Devil's Press 50#/35# (or Bar MUs)

Handstand Walk, 10 m

200m Run or 15/10 Cal Bike/Row

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THURSDAY 12/10/20

PART A | Deadlifts:

2-3-5-10-2-3-5-10

PART B | Alternating tabata:

KB Swings 53/35

Burpees

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FRIDAY 12/11/20

PART A | 4 Rounds for time of:

Run, 800 m

30 Wall Balls, 20/14 lbs

12 Bent-over Barbell Rows or CTB Pull-ups

12 V-ups