Workout of the Day
Celebrating Black Fitness Pioneers + This Week's WODs!
Continuing on Black History Month, we’re spotlighting Black pioneers who, despite systemic racism and/or sexism, broke barriers and made significant impacts in fitness. This is by no means an exhaustive list — please share your thoughts and additions in the comments.
John Davis, World and Olympic Weightlifting Champion
Born in 1921, John Davis won his first world championship in 1938 when he was 17, and he would go onto win eight world championships and Olympic gold medals at the London 1948 Olympic Games and the Helsinki 1952 Olympic Games. Davis served nearly four years in the U.S. Army, stationed in the South Pacific. At 5 feet 8, he was shorter than most of the other weightlifters, but he became the first person to clean and jerk more than 400 pounds.
MONDAY, 2/8/21
WOD #1:
With a dumbbell or kettlebell, 3 rounds for quality:
12 Shoulder Press (6/side)
6 Alternating Turkish Get-ups
12 Overhead Squats (6/side)
Athlete's choice of weight
WOD #2:
5 rounds for time of:
7 Dumbbell Squat Snatches, 50/35 lbs
21 Burpees
Each burpee terminates with a jump 1 ft above max standing reach.
Elisabeth Akinwale, Elite Crossfitter/Weightlifter/Gymnast
Elisabeth Akinwale is a mother, Social Worker, educator, trainer, and writer. She has 15 years as a competitive gymnast and five consecutive appearances in the world-wide CrossFit Games (2011-2015), and she competed nationally as an Olympic-style Weightlifter. She is also an advisory board member of Girls Gone Strong, a strength training site that focuses a lot on body positivity.
TUESDAY, 2/9/21
At 0:00, 10:00, and 20:00 (time cap of 8 mins per interval):
55 Double Unders
25 Wall Balls, 20/14 lbs
15 V-Ups
15 Deadlifts, 225/155 lbs
Row, 500 m
Kendrick Farris, Olympic Weightlifter
Kendrick Farris is arguably the greatest middleweight clean & jerk athlete in U.S. history, representing the United States in the Olympic Games on three occasions (2008, 2012 and 2016). Farris has also set multiple American Records in the 85kg and 94kg categories. Now retired, Farris gives back to the sport by coaching the next generation and assisting with the Kings of Weightlifting project. Farris is also a vegan, which he started before his son was born in order to be an example for him.
WEDNESDAY, 2/10/21
WOD #1:
Squat Clean + Tempo Front Squat (3211) + Front Squat —> 1-1-1-1-1
Tempo: 3 sec descent, 2 sec pause at bottom, 1 sec up, 1 sec at top
WOD #2:
Clean Pull —> 3-3-3-3
WOD #3:
For time:
15 Squat Clean & Jerks, 135/95 lbs
Cara Heads-Slaughter is a former member of the National and Olympic USA Team who is now coach to several athletes who have competed internationally,
THURSDAY, 2/11/21
WOD #1:
As many rounds as possible in 30 mins of:
Run 800m
10 Dumbbell Renegade Rows, 50/35 lbs
Renegade Row demo video
WOD #2:
Plank Hold: 3 x 1 minute
FRIDAY, 2/12/21
WOD #1:
4 rounds for quality of:
Dot Drill 2: 30 secs
10 Box Step-overs with KB (pick load)
WOD #2:
18-15-12-9-6-3 reps, for time of:
Kettlebell Sumo Deadlift High Pull, 70/53 lbs
Russian Kettlebell Swing, 70/53 lbs
Box Jump, 24/20 in
12 min time cap
1st Sweaty Saturday of Feb
With a partner, in 25 mins:
Buy-in: 150 Medicine Ball Cleans, 20/14 lbs
Then, in the remaining time, as many rounds as possible of:
80 Calorie Row
60 Dumbbell Snatches, 50/35 lbs
40 Deadlifts, 255/185 lbs
Happy Feb!
It’s February!
In honor of Black History Month, we’ll be spotlighting Black fitness/sport pioneers on our Facebook and Instagram channels. Check there for more, and feel free to share who inspires you!
MONDAY, 2/1/21
WOD #1: At 0:00:
For time, 12-14-16-18 reps of:
Deadlift, 185/135 lbs
Toes to Barbell
-- then --
At 15:00
21-15-9 reps, for time of:
Row Calorie
Sumo Deadlift High Pull 95/65 lbs
WOD #2:
Plank Hold 3x45 sec, rest 45 secs in between
TUESDAY, 2/2/21
WOD #1:
3 rounds for max reps of:
Hang Power Cleans, pick load, 30 secs
Shoulder-to-Overheads, pick load, 30 secs
Rest 2 mins between each round
WOD #2:
For time:
Run, 400 m
15 Clean & Jerks, 135/95 lbs
15 Hollow Rocks
Run, 400 m
12 Clean & Jerks, 135/95 lbs
12 Hollow Rocks
Run, 400 m
9 Clean & Jerks, 135/95 lbs
9 Hollow Rocks
WEDNESDAY, 2/3/21
WOD #1
3 rounds for quality of:
2 L Turkish Get-ups, pick load
2 R Turkish Get-ups, pick load
Overhead Carry, 100ft
WOD #2:
*Snatch Session*
Warm-up:
3 sets, for quality of:1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat +
1 Squat Snatch
--then--
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
THURSDAY, 2/4/21
WOD #1
At 0:00, 8:00, and 16:00, each interval for time:
Dumbbell Front Rack Lunge, 50/35 lbs, 30m (or 30 steps)
25 Sit-ups
20 Box Jumps, 24/20 in
15 Burpee Box Jumps, 24/20 in (face box)
WOD #2:
3 rounds, for quality:
20 Alternating Pistols
Farmers’ Carry, 100m (pick load)
FRIDAY, 2/5/21
WOD #1:
J.T.-ish, 21-15-9 reps, for time of:
Handstand Push-up
Feet Elevated Box Dip
Hand Release Push-up
WOD #2:
Row 500m Time Trial
This is an all-out effort for time.
Sweaty Saturday, Jan 30th
AMRAP 25 minutes
In teams of 2, work split however:
30 Calories Row or Bike
30 Hang Power Snatch 115/75 lbs
30 Plate Burpees (25/15 lbs)
Last Week of the First Month 2021: Check!
Updates for the last week of the first month of 2021:
Monday evening class is at 5PM.
In the event of rain this week, coaches will text anyone signed up in MindBody at least one hour before if the class is cancelled or moved to Google Hangout.
There is a potential for re-opening indoors at 10% capacity soon and we are working on how to do that as soon as possible, stay tuned for more updates
MONDAY, 1/25/21
WOD #1: Barbell, baby
Power Clean 3-3-3-3
Front Squat 2-2-2-2
Squat Clean 1-1-1-1
WOD #2: 3 Rounds for Quality
Dumbbell Front Rack Walking Lunge, 20 meters (or 25 steps), pick load
L-Sit: Accumulate 45 seconds
TUESDAY, 1/26/21
WOD #1: 3 Rounds for quality:
Single Arm DB/KB Overhead Carry, 100 ft
Single DB/KB Crossover Deadlift, 6 reps per side
Single DB/KB Upright Row, 6 reps per side
WOD #2: Helen - Grounded, 3 rounds for time:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Arch Rocks
12 Hollow Rocks
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WEDNESDAY, 1/27/21: TABATA THIS!
Tabata Row Cals or Mountain Climbers
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Bent Over Row
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up
Tabata = 8 intervals of 20 secs of work/10 secs of rest
Score = lowest # of reps in any of the intervals
24 min. timecap
For quality:
Dumbbell Box Step-up: 40 reps (choose load and box height)
Pull-up Bar Hang: Accumulate 2-3 mins
THURSDAY, 1/28/21
WOD #1: 3 rounds, alternating every 2 mins, for quality:
Jump Rope Practice (singles, doubles, and/or triples)
Strict Press, 5 reps
WOD #2: For time (16’ cap)
100 Single Unders
Plank Hold, 1 min
-- then --
40 Shoulder Taps (or 20m Handstand Walk)
20 Push Press, 115/75 lbs
30 Shoulder Taps (or 15m Handstand Walk)
15 Push Press, 115/75 lbs
20 Shoulder Taps (or 10m Handstand Walk)
10 Push Press, 115/75 lbs
-- then --
100 Single Unders
Plank Hold, 1 min
Optional Extra Credit AKA the “Liz Terry Special”
Each for time:
Row: 2 x 300 m
Rest 2 mins between efforts.
(If at home and no rower? Do 2 x 30 burpees)
FRIDAY, 1/29/2021
"No Misses" 20.4
For Quality:
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (105/65)
30 Box Jumps (24/20 in)
15 Clean-and-Jerks (135/85)
30 Box Jumps (24/20 in)
10 Clean-and-Jerks (165/105)
30 Single-Leg Squats
10 Clean-and-Jerks (195/125)
30 Single-Leg Squats
5 Clean-and-Jerks (225/145)
30 Single-Leg Squats
5 Clean-and-Jerks (255/175)
Spicy, Sweaty Saturday
This Sweaty Saturday WOD has all the spicy deliciousness you could want. Kettlebells? We got ‘em. Barbells? Them, too. Running with a med ball? CHECK. Don’t forget v-ups and burpees, too!
Yum.
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#
The Dawn of a New Day
“When day comes we step out of the shade,
aflame and unafraid
The new dawn blooms as we free it
For there is always light,
if only we’re brave enough to see it
If only we’re brave enough to be it”
—Excerpted from “The Hill We Climb,” Poet Laureate Amanda Gorman’s Inauguration Day poem
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
Thank you, FCCF Community!
Thank you, FCCF Community, for making our new Rev. Dr. MLK, Jr. Day Tribute WOD tradition such a successful one.
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
Black Lives Matter. An MLK, Jr. Day WOD Tradition is born.
At Fog City CF, Black Lives Matter.
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.
Stacey Abrams
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.
Partner WOD: Christine
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.
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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!
Burn, Baby, Burn!
Finish the week strong!
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!
+++
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
Monday, Monday (and Tuesday & Wednesday)
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).
+++
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