Don’t forget to submit your score before 5pm on Monday, 3/11.
Here’s what we have on the schedule for this week. See you Saturday for the last day of the CrossFit Open Games: 24.3!
And don’t forget about our Open celebration on Saturday, March 23, 3-5pm at Barebottle Brewery. We’ll be the fun crowd in the lounge area in the back (take a right at the entrance and walk back to the right, past the ladies’ bathroom).
Week 2 is here and it’s a long one! We’ve got a 20 minute AMRAP.
CrossFit Open 24.2
As many rounds and reps as possible in 20 minutes of:
Row, 300 m
10 Deadlifts, 185/125 lbs
50 Double Unders
Full details about all divisions and movement standards are online. Please take time to look them over before coming to the gym! (Links: RX/Scaled/Masters and Foundations)
Logistics:
Sign up for class as you normally would. When you come, you will sign up for a heat and there will be a self-directed warm-up for you to follow. Expect to work out during one of the heats and judge/cheer a friend during another. If you know you need extra time, come a bit early to get yourself warm and cheer people on.
Can’t make it Saturday? Post to Slack and we’ll help find a time for you to do it with a judge before the Monday 5PM score submission deadline.
Strategy
Row:
Standard: rower must be set to 0 at the start of each interval and count up. (Your judge should do this for you.)
If you know it, aim for your 5K pace. If you don’t, expect to go at a moderate pace that leaves you ready to get right into the deadlifts. (Test in warm-up.) Going a few seconds slower here will make a big difference on the other movements over the course of the 20 minutes.
Set your straps so they are just loose enough for you to be able to slide in and out without adjusting them.
Deadlifts:
If the weight is light, aim for unbroken or a purposeful single quick break as long as possible.
If the weight is moderate-heavy, break it up often from the start as it will get heavy fast.
There is a lot of pulling and hinging in this workout. Set your back on every rep to avoid burning out.
Listen to your body! All it takes is one bad deadlift to have a serious injury. If something doesn’t feel right with your body during the work out, call it a day.
Double Unders:
Smooth is fast here! Relax the shoulders and arms and keep breathing.
If you miss, no big deal! Stay calm and get back into it so you don’t fall into the trap of frantic repeated misses.
Place your rope down carefully at the end of each set so it doesn’t get tangled.
Pacing: keep it moving!
Pick a pace that is uncomfortable but sustainable. Think about how you’ve handled pacing during our longer workouts each week and aim for that feeling. Try to be consistent in how long the rounds take and don’t start out too hot.
Aim to pick up the pace somewhere between the 12-15 min mark, depending how you’re feeling.
Transitions matter quite a bit in this workout as there is a lot of switching between movements. Get right into the next movement and, if needed, take a short break in the middle of the set.
If you know you’ll need breaks on the deadlifts or double unders, plan when they will be. It’s easier to keep that type of break short than when you’re so tired you have to stop.
If the deadlifts and double unders aren’t too bad for you, push the pace a bit on the rower. Likewise, if the deadlifts and/or double unders are hard, use the rower as an active recovery so you can be ready to push through the other two movements.
Don’t forget to double knot your shoelaces! 😊
Scaling
We will have scaling options for everyone! If you’re entered online, there is an official scaled version. (See above). Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the deadlifts at the RX weight and some double unders, 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 another week of having fun, cheering on your friends, and challenging yourself.
Great job to everyone who took on 24.1 this weekend!! Don’t forget to submit your score by 5PM on Monday!
Here’s what we have on tap this week. As a reminder, we’ll be doing 24.2 on Saturday (any guesses what Dave Castro has in store for us??).
Let’s do this!! It’s week 1 of the CrossFit Open and we’re starting this off with a couplet that has a twist on the classic rep scheme. Here are the details and advice for the workout:
CrossFit Open 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
*Time cap: 15 minutes
Dumbbell weights: RX: 50/35 lbs and Scaled: 35/20 lbs
Full details about all divisions and movement standards are online. Please take time to look them over before coming to the gym! (Links: RX/Scaled/Masters and Foundations)
Logistics:
Sign up for class as you normally would. When you come, you will sign up for a heat and there will be a self-directed warm-up for you to follow. Expect to work out during one of the heats and judge/cheer a friend during another. If you know you need extra time, come a bit early to get yourself warm and cheer people on.
Can’t make it Saturday? Post to Slack and we’ll help find a time for you to do it with a judge before the Monday 5PM score submission deadline.
Strategy
Snatches:
Standard: both heads of the DB must touch the ground, get to full extension with DB over body at the top, and don’t let your non-snatch arm touch your body.
Make sure to lower your hips and keep your chest up. This will help save your lower back and hamstrings from fatiguing too quickly.
Use your legs to drive the DB up as the burpees will burn out your shoulders.
Burpees:
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.
Avoid worming to protect your lower back: lead with the chest touching the ground and your butt on the way up.
Unless you’re a burpee ninja, considering stepping up quickly during the 21s and 15s to keep your heart rate in check.
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.
Pacing: know yourself!
Pick a pace that is uncomfortable but sustainable. It might feel slow at the start, but it will get hard quickly. When you get to the 9s, go go go!
The pace of this workout is all about the burpees, so try your best to pace them from the start.
If you’re an experienced athlete, maintain unbroken DB snatches for as many sets as possible. Break only if necessary for a quick shake. Keep your burpees at a consistent pace and remember to keep breathing. Be careful of going out too hot.
If you’re newer, pace yourself on the two sets of 21 burpees. If you come out too hot, the sets of 15 will be brutal. Consider taking a few breaths at the top of each rep as a way to purposefully slow down. Then, take your time to set up on the snatches. There is no need to rush. Consider breaking them into manageable sets (e.g. 8-7-6 or 12-9 reps).
If you know you’ll need breaks, plan when they will be. It’s easier to keep that type of break short than when you’re so tired you have to stop.
Scaling
We will have scaling options for everyone! If you’re entered online, there is an official scaled version. (See above). Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the DB snatches 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 to a lighter DB and finish the workout.
And, of course, have fun, cheer on your friends, and come back next week!
It’s that time of year again and the CrossFit Games Open kicks off THIS WEEK! On Thursday, 2/29 they will be announcing the first workout.
What is it?
The CrossFit Open is a yearly event where we all get to test our fitness. Each week, CrossFit releases a workout that everyone completes. There are divisions for Rx, Scaled, Foundations, Masters, Teens, Adaptive, and more, so there's a place for everyone! You don’t have to be registered to complete the workout; however, the more people that register and participate, the more fun we all have together! It’s also pretty cool to be doing the same workouts as a few hundred thousand people around the world. Want to learn more? This article has a great summary of the Open and why it’s exciting for everyone: “What Is the CrossFit Open, and Why Should I Sign Up?”
Logistics
We’ll be running Open Heats on Saturday mornings instead of our usual partner WODs. Sign up in MindBody for 8:00, 9:15 or 10:30am each week. When you get to class, it’ll look a little different: 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. If you aren’t able to do the workout on Saturday, post to Slack with a proposed time to see if others could join and swap judging/counting. We’ll try to accommodate those who are officially entered as best we can.
Participate & Celebrate
If you haven’t participated in the CrossFit 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 come on down.
Register to participate on the CrossFit website and don’t forget to select Fog City CrossFit as your local affiliate.
We’ll be celebrating the end of the Open with a party with prizes for performance and fun! Join us at Barebottle from 3-5pm in the lounge – it’s open to everyone, even if you didn’t register for the Open.
SEE YOU ON SATURDAY!
And here are this week’s WODs. (Friday and Saturday will be available on Thursday night, after the first Open WOD is announced.)
Here are this week’s WODs. Let’s make it a great one!
Observed for centuries, Lunar New Year is closely linked to the Chinese New Year, and is marked by the changing of the zodiac animal to represent the year ahead. On Saturday we welcomed in the the Year of the Dragon. A central figure in Chinese culture, the dragon represents vigor, strength and good fortune, among other powerful attributes.
Around the world people celebrated by enjoying a meal with family and friends and eating traditional foods to help bring prosperity and luck into your life.
Fish = an increase in prosperity
Dumplings = wealth
Longevity noodles = longevity & happiness
We wish all our community and friends a prosperous new year or 新年快乐!
This week’s WODs
This week’s WODs
This week’s WODs
Seeing as we are over halfway through January we thought we should check in and see how’s everyone going with their Healthy Habits?
You may be crushing it but if perhaps you’ve had a wobble and that’s ok!!!! It’s actually to be expected. The key is to climb back on the proverbial horse and keep on going. Every day is a new one and we won’t ever stop preaching consistency.
That’s because consistency is the actual magic. It’s you showing up for yourself and your family, friends and community. That how you’ll achieve your goals, whatever they may be.
We got you and we are here to support you. Have that in your pocket the next time you might need it :)
The week’s WODs:
This week’s WODs
Don’t forget to sign up for the annual FCCF Healthy Habits Challenge! Pick a habit (or a few!) you want to strengthen or start anew, write it on a January calendar, and add a sticker/mark for every day you meet your goals. Some examples:
Less/no booze
More sleep
More water
Less refined sugar
No phone in the bedroom
What better way than to kick start 2024 with some great new habits
