Workout of the Day
Thanks for supporting the Bay Area AAPI Community
When this community comes out, we come out! Thank you for turning up, getting a sweat on, and donating to our Bay Area AAPI fundraiser. We support and stand with our AAPI members and community.
FRIDAY, 4/9/21
WOD #1: Power Snatch + 2 Overhead Squats
1-1-1
WOD #2:
1 Power Snatch, pick load
Every 1 min for 30 mins.
THURSDAY, 4/8/21
For time:
75 Wall Balls, 20/14 lbs
Run, 1 mi
Walking Lunge, 50 m
Run, 1 mi
WEDNESDAY, 4/7/21
WOD #1:
Every minute on the minute for 3 rounds:
Plank Weight Drag
Alternating Candlestick Rocks
Kip Swing + Pull-up
Rest
WOD #2:
6-9-12-9-6 reps, for time of:
Lateral Burpee Over Barbell
Front Squat, 185/135 lbs
Chest-to-bar Pull-up
TUESDAY, 4/6/21
WOD #1:
3 cycles, each cycle for time:
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM
25 Double Unders
5 Strict Handstand Push-ups
25 Double Unders
7 Push Press, 60% 1RM
Rest 3 mins between each cycle
WOD #2:
For Quality:
40 Dumbbell Box Step-ups
MONDAY, 4/5/21
WOD #1:
For quality:
Row, 250m
6 Good Mornings
3 Single-leg Hops (per side)
Row, 250m
6 Single-leg Deadlifts (per side)
3 Broad Jumps
Row, 250m
3 Deadlifts
6 Box Jumps
WOD #2: “Christine”
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in
Supporting the Bay Area AAPI community and condemning hate
This Saturday, we will work out together in support of our FCCF AAPI community members, those in the Bay Area, and beyond. Please sign up in advance and check out FCCF Slack for more details.
Fog City is an anti-racist community that works to dismantle racism and build toward racial equity. Fitness is inclusive, and we welcome people of any race, ethnicity, background, orientation, gender, and religion to the FCCF community.
WOD #1
12 Minute AMRAP with a partner
25 Front squat 95/65
3 HSPU
25 Front squat
6 HSPU
....
Continue with this pattern - adding 3 HSPU each round
WOD #2
For Time | With a Partner | 15 Minute Cap
20 Deadlift 315/205 | SHARED
100 Double under | SHARED
900m Run | TOGETHER
10 Deadlift 315/205 | SHARED
50 Double under | SHARED
400m Run | TOGETHER
2021 Open is Done! Submit Your Scores & Come In this Week for More
Congratulations to everyone who participated in the 2021 Open this year!
Despite it being really different this year given the COVID-related circumstances, it was still awesome to see familiar faces and meet new ones, celebrate the Magic of The Open with some PRs, and generally have a lot of fun with the community.
Don’t forget to submit your scores to Beyond the Whiteboard! Prizes, anyone?
MONDAY, 3/29/21
WOD #1:
6 rounds for quality:
Run 400m
4 Single-arm Single-leg Deadlifts, RPE 6 (per side)
4 Box Jumps, 30/24 in
WOD #2:
Single-arm ½ Kneeling Press
3x8-10, RPE 6
TUESDAY, 3/30/21
WOD #1:
10-8-6-4-2
Clean and Jerk, 135/95 lbs
Ring Muscle Up
WOD #2:
50 Burpees for time
WEDNESDAY, 3/31/21
WOD:
As many rounds as possible in 20 minutes of:
250m Row / 250m Ski / 500m Bike / 200m Run
15 Russian KB Swings 53/35
10 Hollow Rocks
THURSDAY, 4/01/21
WOD #1:
5 Rounds for Time:
15 Bar Facing Burpees
5 Toes to Bar
WOD #2:
5 Rounds for Time:
30 Double Unders
5 Push Press 95/65
FRIDAY, 4/02/21
WOD #1:
3 Rounds for Quality
2 Turkish get up (per side)
1 Parking lot farmers carry
8 split squat (per side)
WOD #2:
Overhead Squat - Perform each set, heaviest as possible:
1-1-1-1-1-1-1
21.3 and 21.4 - The Close of the 2021 Open
The end of the 2021 Open is here!
Finally, this last week of The Open features the rig and the barbell! Much like our entire last year, we’ve been working quietly on the things that we can do while patiently awaiting our return to toes-to-bar, pull-ups, muscle-ups, and barbells, and our time has come.
Also, as a metaphor for our lives returning to a somewhat familiar (hopefully) post-pandemic routine, we may be tempted to try to do everything we’ve missed out on all at once.
I encourage everyone to go into this workout hopeful and excited and grateful that we are all here and able to work out at all, especially if you are maybe a little bit nervous and hesitant about all these rig movements! But also, be realistic about your current abilities so that you can have a productive workout and come back to work on all of these movements again soon.
Depending on your fitness and/or skill level, we’ll be providing plenty of scaling options, so that you can move through the metcon at a pace that’s best for you.
Then, last but not least, everyone will end on a high note with a quick little clean and jerk barbell complex to test your strength and coordination.
YOU GOT THIS!
Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lbs./65 lbs. for the front squats and thrusters
Time cap: 15 min.
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Hooray, we're in the Orange Tier!
We’ve hit the Orange Tier, which means we’re allowing up to 8 athletes and 1 coach to train indoors! That means more rig and RACK TIME (as PROGRAMMED). :)
The photo above shows our new grid formation clearly marking each person’s station.
Please check out our updated COVID-19 Safety page for more info.
THURSDAY, 3/25/21
WOD #1:
Unbroken Power Snatch
3 - 3 - 3
WOD #2:
With a partner (I go, you go):
14 rounds for time of:
7 Ring Dips
7 Power Snatches, 115/75 lbs
Shuttle Run, 200 m (2x 100m)
FRIDAY, 3/26/21
WOD #1:
As many rounds as possible in 10 mins of:
75m Farmer's Carry (to the opposite wall of the parking lot)
5 Handstand Kick-ups + 15 sec Inverted Hold
WOD #2: Death By Row Calorie
With a continuously running clock perform:
1 Row Calorie in the first 1 min
2 Row Calories in the second 1 min
3 Row Calories in the third 1 min...Continuing this for as long as you are able.
Congrats on 21.2! And Happy Vernal Equinox
It was incredible to see so many faces on Saturday for Open 21.2! From former and current members coming out in full force to new members showing up to take on the WOD, the energy was palpable. Thank you all for coming and we hope to see you again and again.
Wow, 21.2 (AKA 17.1) was FUN! A couplet of ascending dumbbell snatches and burpee box jump-overs tested agility, conditioning, and strength. Check out some photos below, more on Instagram, and send us yours to be featured on our channels!
MONDAY, 3/22/21
WOD #1:
Every minute on the minute for 3 rounds:
Goblet Squats
Row or Run at Recovery Pace
Rest
WOD #2:
For time:
Plank Hold, 1 min
-- then --
3 rounds of:
25 V-ups
20 Medicine Ball Cleans, 20/14 lbs
10 Front or Back Squats, 185/125 lbs
-- then --
Plank Hold, 1 min
TUESDAY, 3/23/21
McGhee Hero WOD
Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in
WEDNESDAY, 3/24/21
WOD #1:
3 rounds of, for reps:
5-8 Supinated Strict Pull-ups
5-8 Pistols (per leg)
Side Plank, 30 sec per side
WOD #2:
3 rounds for time of:
12 Dumbbell Thrusters, 50/35 lbs
9 Pull-ups or Womanmakers (total reps)
50 Double Unders
- Rest 5 mins -
3 rounds for time of:
9 Dumbbell Thrusters, 50/35 lbs
6 Pull-ups
50 Double Unders
Open WOD 21.2 Coming at You!
Get excited, everyone! CrossFit Open workout 21.2 has been released—and if it looks familiar, that’s because it’s a repeat of 17.1 back in 2017. We’ve also covered these movements in our recent programming.
This week features a couplet of single arm alternating dumbbell snatches and burpee box jump-overs. It’s a lot of volume, BUT: we have a version for you, regardless of how new or experienced you are. For newer folks that have joined in the last 3 months, we’ll scale the dumbbell weight, the burpee style, and overall volume.
Some advice on the workout:
Pace yourself! This is a long workout and most folks will not finish before the 20 minute time cap. Don’t go too fast during the first couple rounds of burpees especially. Start off at a moderate pace and, if you continue to feel great, gradually speed up each round.
Save your back! In 2017, lots of folks had sore backs after the workout. Set your back off the ground for each snatch. Keep your chest up and your butt down and use those legs to propel the dumbbell up instead of your back.
Check out this advice from when this workout originally appeared in 2017.
Coach Kim also wanted to share a pep talk (check out the full text on Instagram and Facebook!):
With everything that’s happened in the past 12 months, I haven’t been too excited about the Open this year. But when 21.2 was announced as a repeat of 17.1, I was reminded of where I was in 2017, and reminded that I “get” to do this, and for that I am grateful. I have my health, two working shoulders, a great gym community at Fog City, and because I am 4 years older, I get to use a 20 pound DB and do step ups!
I hope to see you out there tomorrow, getting your fitness in. Whether or not you care about your score or how you measure against others, I find these types of workouts are good to see where we stand right now.
We look forward to seeing you tomorrow morning!
Open WOD 21.2
For time (time cap: 20 minutes)
10 dumbbell snatches (RX: 50/35 lbs, scaled: 35/20 lbs)
15 burpee box jump-overs (RX: 24/20 inch box, scaled: 20/20 inch box with step-ups allowed)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs (New athletes end WOD here)
50 dumbbell snatches
15 burpee box jump-overs
(Official CrossFit description and movement standards: https://games.crossfit.com/workouts/open/2021/2)
21.1 & Done! Here's what we got lined up for this week...
Congrats to all to everyone who competed in The Open 21.1 this weekend! Shout out to David Cho for a great performance and also to anyone who got their first wall walk and/or double under.
Don’t forget to log your score on BTWB!
The Open has been known to inspire great things, so stick around the next few weekends for more fun!
And…don’t forget to pick up your limited edition Open swag!
MONDAY, 3/15/21
WOD #1:
Front Squat
7-7-7-7
WOD #2:
7 Power Clean + 7 Thruster
1-1-1
TUESDAY, 3/16/21
WOD #1:
3 Rounds for quality:
50m Sprint
5 Left Arm Russian KB Swing
5 Right Arm Russian KB Swings
5 Left-Center-Right Star Plank
2 L and 2 R Turkish Get-ups
3 Rounds for quality:
10 Banded Straight Arm Lat Pull Down
10 Kips on the Bar
5-8 Strict Ring dips, Negatives, or Jump to Support Hold
WOD #2:
5 rounds for time of:
15 Kettlebell Swings, 70/53 lbs
15 Burpees
WEDNESDAY, 3/17/21
WOD:
In 20 minutes, accumulate as many meters as possible of:
Row or Run (athlete’s choice)
At 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00, perform 20 Reverse Lunges
THURSDAY, 3/18/21
WOD #1:
Push Press 3x5
WOD #2:
3 intervals, going every 6 minutes, with each interval for time, of:
30 Wall Balls, 20/14 lbs
15 Toes-to-bars
15/10 Row/Bike/Ski Calories or Run 200m
FRIDAY, 3/19/21
WOD #1:
AMRAP, 6 Minutes:
100m Run
10 Hang Power Cleans, 135/95 lbs
- rest 3 minutes, then -
AMRAP, 6 Minutes:
100m Run
10 Overhead Squats, 95/65 lbs
WOD #2:
Tabata (8 Rounds :20 work / :10 rest)
Hollow Rock
Open WOD 21.1 is Here!
It’s that time of year again! The CrossFit Open has started and the first workout has been announced! This workout features one movement that has been in every Open (double-unders) and one that is brand new (wall walk). Here is the full workout:
21.1, For time (time cap = 15 minutes):
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Never fear, we have scaling options to make sure that you get in a great workout.
For those who have been doing wall walks during our “for quality” sessions, give this one a go at RX.
If you’re not comfortable walking all the way up the wall, you can perform the scaled version, which allows you to walk partially up the wall and then back down.
If you’re not comfortable on the wall, there is also a bear crawl option.
You can start scaling at anytime during the workout. Your judge can note your score when you switch.
The most important thing is to move well throughout the workout. Many of us will be resting a fair amount in order to complete the wall walks.
When you arrive for your class tomorrow, sign up for a heat time on the whiteboard. There will be a warm-up for you to follow to prep your body (especially your shoulders and your calves). You will also be judging/counting/cheering on someone else during a different heat.
More details and the movement standards are on the CrossFit Games website. Remember, if you want to be eligible for Fog City swag, make sure to log your scores in Beyond the Whiteboard!
Happy International Women's Day!
At FCCF, we are fortunate to count many strong women among our members. In fact, the majority of our members are women AND the majority of our board of directors are women. Now THAT’S girl power.
In and out of the gym, these women inspire us, push us, support us, and guide us. They are leaders and teammates. Thank you for being you, women of FCCF.
photo credit: Jenny Morgan / Oh Happy Dawn Photography
TUESDAY, 3/9/21
WOD #1:
INSIDE: 4 rounds for quality:
30 sec Chin Over Bar Hold
30 sec Top of Rings Hollow Hold
OUTSIDE: 4 rounds for quality:
100ft Farmer's Carry
2x50ft KB Front Rack Carry
WOD #2: For time:
100/70 Row Calories
100 Sit-ups20 Strict Pull-ups or 30 Ring Rows
50/35 Row Calories
50 Sit-ups
10 Strict Pull-ups or 15 Ring Rows
WEDNESDAY, 3/10/21
WOD #1:
Clean & Jerk 4-4-4-4-4
WOD #2:
For quality:
Shoulder Press 12-12-12
Weighted Glute Bridge 10-10-10
THURSDAY, 3/11/21
WOD #1:
Power Snatch 3-3-3-3-3
WOD #2:
6 Rounds for Time - With a Partner:
400m Run / 500m Row / 500m Ski
2 Rounds of Cindy
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
FRIDAY, 3/12/21
WOD #1:
4 Rounds for Quality:
8 KB Plank Drags (4 each arm)
8 KB Box Step Overs
WOD #2:
Every 3 Minutes for 8 Rounds:
250m Row Sprint
2 Deadlifts at 80%
Tell Your Friends!
Thanks to everyone who told their friends, family, colleagues, and neighbors about our on-ramp this weekend. It went well, and we loved seeing all the new potential members.
FYI: it might rain Monday and Tuesday this week, in which case you might see a smaller cap on classes as we will want to exercise inside (and we have that option now!). Check your texts, FCCF Slack, Facebook, and Instagram for more info.
MONDAY, 3/8/21
WOD #1:
3 rounds for quality of:
6 Bulgarian Split Squats (per side)
30 Unbroken Double Unders
WOD #2: “Ellen”
3 rounds for time of:
20 Burpees
21 Dumbbell Snatches, 50/35 lbs
12 Dumbbell Thrusters, 50/35 lbs
First On-Ramp Session March 6 & 7!
We’re hosting our first FCCF on-ramp session this weekend, March 6 & 7! We have ONE spot left, so holler at your friends, neighbors, colleagues, and/or family to join the best fitness community around. Sign up here.
FRIDAY, 3/5/21
WOD #1:
Hang Power Snatch3-3-3-3-3
WOD #2:
3 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
9 Box Jumps, 24/20 in
9 Hang Power Snatches, 115/75 lbs
9 Sumo Deadlift High Pulls, 115/75 lbs
Shuttle Run, 200 m (4x 50 m)
9 Box Jumps, 24/20 in
9 Power Cleans, 115/75 lbs
9 Sumo Deadlift High Pulls
SWEATY SATURDAY, 3/6/21
WOD #1
Alternating EMOM for 3 rounds - With a partner for quality:
5 - 7 Wall Walk
10 MB Cleans
WOD #2
AMRAP with a partner | 25 min
Partner A:
1000m Row OR 800m run (athlete choose)
Partner B:
20 Wall Balls
10 burpee box step overs