For time, with a partner (split anyhow)
800m Med Ball Run 20/14
70 Kb Swings 70/53 lbs
60 Lateral Bar Burpees
50 V-Ups
40 Hang Power Cleans, 135/95 lbs
30 Front Squats, 135/95 lbs
20 Clusters, 135/95 lbs
800m Med Ball Run 20/14#
THURSDAY, 1/21/21
WOD #1: Every 6 minutes for 4 rounds:
7 Deadlifts, 135/95 lbs
7 Hang Power Cleans
14 Front Rack Lunges
21/18 Row Calories
Each interval is for time
WOD #2:
For quality: Row 10 minutes
Set splits to 2 mins and compare pace and stroke rate for all 5 intervals.
FRIDAY, 1/22/21
WOD #1:
Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set
WOD #2:
CrossFit Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean 165/110 lbs
Jerk 165/110 lbs
We saw new and old faces at the gym, we were delighted that many remote community members joined in, and we raised thousands of dollars for local non-profit orgs that serve communities of color. Now onto that Inauguration Day…!
TUESDAY, 1/19/21
WOD #1: EMOM, 3 Rounds, for Quality:
Good Mornings
Eccentric Push-ups (3-second descent, then explosive push-up)
Bent-over Rows
Side Planks (switch halfway through)
Use the same barbell weight for Good Mornings and Bent-over Rows.
WOD #2
Deadlift
5-5-5-5-5
Use the heaviest weight you can for each set.
WEDNESDAY, 1/20/21 — INAUGURATION DAY!
WOD #1:
Snatch + Overhead Squat
2-2-2-2-2
WOD #2: 3 rounds for time of:
Run, 400 m
5 Power Snatches, 115/80 lbs
10 Overhead Squats
10 Lateral Bar Burpees
400m run = 500m row/ski or 1200m bike
On Monday, we'll introduce a new Fog City Community Fitness tradition: an MLK, Jr. Day Tribute workout and community give-back.
The best way we think we can give back to the broader community during COVID is $$$, so we have gathered member input on local groups that serve communities of color in SF that we can lift up and contribute to:
Black. Lives. Matter. Period.
On MLK, Jr. Day, we’ve made classes FREE in hopes to see more of your friendly faces and to maximize our community’s impact: We ask if you join us in doing the MLK, Jr. Day Tribute WOD at FCCF or at home that you contribute to one of these causes and list Fog City Community Fitness in the comments, in addition to your name.
5 Rounds for Time:
10 SA DB Push Press 50/35 (split anyhow)
20 DB Goblet Squats 50/35
20 Sit Ups
46 Double Unders
Fog City CF Tribute WOD: Note that Tribute Hero WODs are typically programmed and recognized by CrossFit for members of the military and first responders who have given their lives in the line of duty which we honor on many holidays at FCCF. This WOD is a living tribute to the hard work, persistence, and impact of Stacey Abrams in supporting grassroots organizers, the right to vote, and equal rights and protection for all under the constitution.
Stacey Abrams embodies our FCCF values: inclusivity, equity, and persistence. She keeps showing up, and pushing the people around her to do the same.
Happy Sweaty Saturday! This Christine WOD is a “Benchmark Girl WOD” used in CrossFit workouts to assess an athlete’s progress over time. If your hips are feeling a bit squeaky after Thursday’s burpees/squats, come on in and flush it out with some explosive rowing/running, deadlifts, and box jumps!
And for the Ladies of Fog City, Nevada will be hosting a weekly nutrition accountability check-in this Sunday night starting at 7:30pm. Come with whatever nutrition goal you are working with right now. The format will be to share your goal, say how it's going, and ask for any tips or accountability help you might need. Head over to Slack or Facebook for Zoom details.
SATURDAY 1/16/21
WOD | Partner Christine:
With a partner, 6 rounds for time of:
Row 500m or Run 400m
12 Deadlifts, 225/155 lbs
21 Box Jumps, 24/20 inches
Split the work between partners anyhow
SUNDAY 1/17/21
Open gym!
We’ve got a beautiful body movement workout for you on Thursday comprising burpees and air squats. Why not work on your form AND your fitness?
Friday brings back the good old “lift & sit,” focusing on Clean & Jerks, followed by some strength accessory work for quality.
Peace!
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THURSDAY 1/14/21
WOD | 10 rounds, go every 3 minutes:
10 Burpees
15 Air Squats
Each round is for time.
FRIDAY 1/15/21
PART A | Lift & Sit:
Clean & Jerk 3-3-3-3-3
PART B | For Quality:
3 rounds:
12 Russian Twists
Farmer's Carry, 50m
12 Single Leg Deadlift
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)
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
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
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*:
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.)
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.
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.
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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PART A | In 14 minutes:
Deadlift
4x5
PART B | 5 Rounds for time:
50 Double Unders
5 Deadlifts, 255/175
25 Push-ups
PART A | 4 Rounds for quality:
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
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
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
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:
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)
Determine how to track progress (e.g. BTWB, My Fitness Pal, or other app, selfies/measurements/weighing, etc.)
Determine how to stay accountable (e.g. log on BTWB, post to Slack, find an accountability buddy, join zoom sessions etc)
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!
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!
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
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.
