Workout of the Day
Events & Updates
26.2 is…OH Walking Lunges, DB Snatches, Pull-ups & more!
Workout:
For time (cap = 15 minutes):
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
RX: 53/35 lbs dumbbell
Scaled: 35/20 lbs dumbbell and gymnastics adjusted to: jumping pull-ups, then pull-ups, then chest-to-bar pull-ups
See the full standards and all options here.
Logistics:
Sign up on MindBody like you normally would! We'll partner up and run 2 heats per class. One partner will do the workout, while the other counts reps and judges for standards then switch. If you know you need extra time, come a bit early to get yourself warm and cheer people on.
Strategy:
DB Overhead Walking Lunge:
Standard: these must be done in unbroken 20-foot segments – you can't lower the DB or change arms. There’s no need to alternate arms after each segment. Each rep starts and ends with DB overhead and athlete standing at full extension. The trailing knee must touch the ground on each rep and both feet must end clearly across the line on the last rep.
Keep the pressure up into the DB, reaching toward the ceiling, especially as you stand up the reps.
Don’t step out too far or too narrow. Being wider and knee over the foot will help with stability overhead.
Use lunge sections as switch points for your shoulders. Try to move with a steady pace, balancing your leg fatigue with not holding the DB overhead for too long.
No reps here are costly! Be careful to hit the standard and rest enough to get through the whole segment, otherwise you have to start the whole segment over!.
DB Snatches
Standard: both heads of the DB must touch the ground. You have to alternate arms and the non-working arm may not touch the body (especially the thigh). Each rep finishes with full extension (hips, knees, working arm locked out overhead).
Be aggressive with your leg drive and hips to relieve the tension on your shoulders.
Play around with where it is most comfortable to swap hands on the DB. For many, you can swing the non-working hand up to follow the DB and then hand off at the top. For others, it can be in front of the face or chest.
Note: there is a tiebreak time after each set of these, so push a little at the end of the round.
Gymnastics Movements
Standard: for safety, the DB must be at least 5 feet from your station.
Pull-ups: any grip is allowed, you just need to get from full extension of arms with feet off the ground to break the horizontal plane of the bar with the chin or for the chest to touch the bar.
Muscle-ups: start hanging with arms straight and feet off ground. End in the top of the dip with elbows locked out and shoulders over rings.
Jumping Pull-ups (scaled): the bar has to be 6 inches above the top of head. Start the rep by lowering until your arms are fully extended. The rep is complete when your chin breaks plane of bar
Keep your body tight and your kip snappy, regardless of movement. Make sure you’re getting all the way to the end range (chin over, chest hitting, or arms locked out) on every rep!
Keep your breaks short. Have a little cadence: drop, shake, jump.
Pacing
This workout is about managing our limits.We need to be strategic & stay well under our threshold, especially on the gymnastics where we can’t just put our head down and grind through. The trap here is that we can lunge fast & snatch quickly & do big sets of pull-ups early to try to bank some time, but we overtax our arms and shoulders and hit the wall.
If your goal is: Get through pull-ups or get your first pull-ups:
You have a lot of time! Get through the dumbbell work with plenty of breaks to avoid overtaxing shoulders. Aim for singles or doubles on the pull-ups and channel your inner gymnast: stay tight and never stop pulling once you’ve performed the kip.
If your goal is: Get through chest-to-bar pull ups or get your first one:
In the first round of pull-ups, sets of 2-5 with short breaks is a good way to avoid being overtaxed for the second round. Move through the lunges and snatches at a moderate but steady pace. Switch arms and take planned breaks between each distance of lunges to save your shoulders.
If your goal is: Get some or all of the Ring Muscle ups
We need to be fast, but with control so you arrive at the muscle-ups still fresh enough to hit some! Aim for unbroken sets on lunges and dumbbell snatches. Be smooth and take on larger sets on the pull ups & chest to bar pull ups but make sure to ALWAYS stay well under your limit. Have a plan for the muscle-ups, taking into account your skill level, always aiming to break before failure until the very end.
The tiebreak time matters a lot in this workout! There will be huge groups of athletes clustered with 0 of a specific gymnastics skill. If you know you’ll be stuck at a certain point, try to push the pace a bit to get through the lunges and snatches and then take a little more rest before attempting the skill.
Scaling
We will have scaling options for everyone! Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some lunges and snatches at the RX weight, do it! Then spend some time attending pull-ups (or chest-to-bar pull-ups or muscle-ups) If you hit the wall on something, 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.
Let's keep up the energy and excitement for week 2!
26.1 is…Wall Balls & Box Work
Workout:
For time (cap = 12 minutes):
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
RX: Wall ball at 20/14 lbs to 10/9 feet, and Box at 24/20 inches
Scaled: Wall Ball at 14/10 lbs to 10/9 feet; can do Box step-overs
See the full standards and all options here.
Logistics:
Sign up on MindBody like you normally would! We'll partner up and run 2 heats per class. One partner will do the workout, while the other counts reps and judges for standards then switch. If you know you need extra time, come a bit early to get yourself warm and cheer people on. If you’d like to officially enter, you can do that here.
Strategy:
Wall Balls:
Standard: full depth squats and the middle of the ball hitting above the target height. Start the workout with the ball on the ground and set your box at least 10 feet away from your wall ball station.
If you want to get far, unbroken or big sets of wall-ball shots are the name of the game. If you are going to break, plan ahead so you’re resting before failure and you can keep the break short.
Advanced athletes: as you are performing your wall-ball shots, focus on actively pulling yourself to the bottom of each squat to increase the cycle rate.
For less-experienced athletes or those for whom wall-balls are challenging: know yourself and manage your sets accordingly. Big sets are great, but not at the risk of frequently taking long-winded breaks. Consider sets of 10-20 reps with short breaks.
Box Jump-Overs
Standard: everyone must step down! RX athletes must jump up; scaled athletes have the option to step up also.
Make sure you test out your footwork during warm-ups, so you can be smooth with the jump up – step down. You can face any direction and don’t need to stand up all the way at the top.
For advanced athletes, these should be quick. As soon as you step off the other side, you should be jumping back to the top of the box. In other words, don’t linger on the ground.
For everyone else: pace yourself and be cautious of moving too quickly and spiking your heart rate. Steady through here, aiming to not stop.
Note: there is a tiebreak time after each set of these (and the step-overs), so push a little at the end of the round if you’re getting to the end of the 12 minutes.
Med-Ball Box Step-Overs
Standard: no resting the ball on your thighs or pushing off of your leg with your free hand.
Use these as an opportunity to breathe and prepare for the next movement.
Don’t forget to switch arms that hold the ball, either once in the middle of each set or between sets.
Pacing
Don’t go out too hot. The beginning of the workout can be a trap and the jumping between the wall ball sets will really spike your heart rate.
Break on purpose, before you need to break, especially on the wall balls. Intentional sets with short breaks will get you much further than big sets and long breaks.
Decide your wall ball plan in advance, knowing yourself and what you’re comfortable doing consistently.
Find a rhythm on the box jump-overs and med-ball step-overs and just keep moving.
Scaling
We will have scaling options for everyone! Remember though, that any reps at RX beat all scores at scaled! So, if you’re able to do some of the wall balls at the RX weight, do it! If you hit the wall on them (pun intended!) 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 our first week of having fun, cheering on your friends, and challenging yourself.
1/12-1/17: Mid-Jan Check-in
The end of this week will mark the midway point for our “Healthy Habits” January challenge. It’s not too late to participate, though, so pick up a paper at the gym and get into it.
1/5-1/10: Join the Healthy Habits January Challenge!
We’re excited to kick off the new year as we have in the past with our “Healthy Habits” January challenge. Anyone at the gym can participate. We’ve printed out January calendar sheets with a few favorite habit ideas (e.g., less/no booze, sleep more, exercise consistently, etc. — you can also write in your own!) and provide stickers for you to keep track of your success throughout the month.
Participating is simple:
Pick up a “Healthy Habits” sheet at the gym and write your name on it
Choose the healthy habit(s) you want to stick to
Tape it to the wall — nothing beats accountability!
Add a sticker(s) to your success days
At the end of the month, we’ll tally up the winners and distribute prizes. Please also tag your #FCCFhealthyhabits progress on IG at @fogcitycf so we can repost and toast to your success along the way!
See you in the gym!
12/29-1/3: Happy New Year!
Here’s to the last week of the year at FCCF! Please note that we’ll be running our holiday schedule on Jan 1.
12/22-12/27: Merry Xmas!
We wish you a Merry Xmas! Please note that we are CLOSED on Thursday, December 25th for the Christmas Holiday. See you back in the gym on the 26th!
12/8-12/13: Holiday Happy Hour THIS Friday, 12/13!
🕎🎄Holiday Celebration Update: Given all the fanfare of the Anniversary/Mural Party, we decided to have a simpler holiday gathering this year and look to the New Year for a bigger event. We’d like to invite you all to join us for a Holiday Happy Hour on December 12th at El Rio. Come join after 4 or 5:15p class and see where the night takes us!
12/1-12/6: Somehow it’s December
How Is it already December?? We’ve had a small cold snap, but these workouts will keep you warm! See you in the gym this week…
11/24-11/29: 5 Wonderful Years & Thanksgiving Schedule
Thank you for coming out to our 5th anniversary mural painting & potluck party last Saturday, 11/22. We love you all, our wonderful community! YOU are what makes FCCF possible. Please come check out the mural AND the photo waterfall comprising printed photos from the last five years of FCCF. What a fantastic ride it’s been. Here’s to 5 more!
Thanksgiving Schedule: There are only TWO classes on Thursday, 11/27: 8am and 9:15am. We’ll be running a fun Thanksgiving Track WOD. It’s a great chance to get some movement in before digging into pie!
🦋11/10-11/15: Mural/Potluck Party, Nov 22!
We are so excited to celebrate our 5th Anniversary with all of you with a MURAL PAINTING & POTLUCK PARTY! RSVP here to tell us you’re coming, donate to the mural, and sign up to bring a potluck item.
And see you in the gym this week!
11/3-11/8: How is November Here Already?!
Hope you had a wonderful Halloween and Dia de Los Muertos weekend! We are on 5 of 7 weeks of our latest Strength Cycle — see you in the gym. :)
10/27-11/1: Here’s another week!
We are on 4 of 7 weeks of our latest Strength Cycle — see you in the gym!