Workout of the Day
Start the new year off right!
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
New year, same crew!
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
Merry christmas & holiday wod
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
Holiday schedule & workoutS
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!
THURSDAY 12/24/20
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
FRIDAY 12/25/20 - GYM IS CLOSED, BUT SUGGESTED HOME WORKOUT
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.
Pandemic Precautions
San Francisco and other Bay Area counties have issued "a new travel order “requiring a mandatory quarantine of 10 days for anyone traveling, moving, or returning to the city from anywhere outside the Bay Area.” We ask that members abide by this mandate when deciding when/if to come to in person classes.
On that note, fun new cleaning protocol! During equipment cleaning, we want to: 1) reduce path-crossing when putting back equipment; 2) make sure the cleaning liquid air dries for 10 seconds; and 3) dry the equipment to help maintain it. Your coach will share the new process to help make this FCCF dream a reality. Hint: Divide and conquer!
MONDAY 12/21/20
PART A | 4 Rounds for time:
Run, 400 m
18 Russian Kettlebell Swings, 50/35 lbs
18 V-ups
18 Kettlebell Facing Burpees
TUESDAY 12/22/20
PART A | Squats:
Overhead Squat 2-2-2-2-2-2-2
PART B | AMRAP in 7 minutes:
7 Power Snatches, 75/55 lbs
7 Overhead Squats, 75/55 lbs
WEDNESDAY 12/23/20
PART A | Every 2 mins for 20 mins:
12/8 Row Calories
PART B | 2 Rounds, alternating EMOM:
Single-leg Altenating Plank
Dead Bugs
Plank Shoulder Taps
Rest
Zach's Eight Crazy Nights
Happy (belated) Hanukkah!
We’re so excited to do Zach’s Eight Crazy Nights on Saturday outside. Love bringing these traditions to our new home. And if you’re concerned about movements and/or volume, not to worry, we have lots of scaling options!
Please fill out the COVID screening form BEFORE coming to the gym. If you don’t feel well, please stay home and take care of yourself.
SWEATY SATURDAY 12/13/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | For time:
1) 200m Run
2) 12m Bear Crawl (40ft down + 40ft back)
3) Ring Muscle-ups
4) Push Jerks @ 155/105 lbs
5) Front Squats @ 155/105 lbs
6) Hang Power Cleans @ 155/105 lbs
7) Deadlifts @ 155/105 lbs
8) Thrusters @ 155/105 lbs
This workout is performed in the same fashion as the song "The Twelve Days of Christmas" (except there are eight nights, instead of twelve days). The numbers 1 through 8 represent repetitions of that specific movement. Start with 1, then perform 2-1, then 3-2-1, then 4-3-2-1, etc. until reaching 8-7-6-5-4-3-2-1.
First anNUal FCCF board elections
Voting members should have received an email this morning from President Coach Hill with instructions for casting a ballot for FCCF’s first annual board elections.
If you did not receive an email ballot but you are a voting member, please reach out to info@fogcitycf.com.
THURSDAY 12/17/20
PART A | In 18 minutes:
Deadlift, 3x5
Alternating with:
12 DB Bench or Floor Press
PART B | 4 Rounds for time:
25 Push-ups
15 Hang Power Cleans, 95/65 lbs
15 V-ups
FRIDAY 12/18/20
PART A |
DB or KB Turkish Get-ups2-2-2-1-1-1
(1 rep = 1L and 1R)
Increase in weight as technique allows
PART B | On a running clock, perform each interval for time:
At 0:00:
50 Double Unders
15 Dumbbell Snatches, 50/35 lbs
Dumbbell Front Rack Walking Lunge, 15 m
Run, 400 m
Dumbbell Front Rack Walking Lunge, 15 m
15 Dumbbell Snatches
50 Double Unders
Repeat starting at 13:00
Donations, contact tracing, and board elections
Thanks to everyone who came through to see the new space and drop off toys and nonperishables on Sunday. We’ll keep collecting donations through Wednesday, so come work out and add something to the boxes.
As COVID cases continue to rise in the Bay Area, we ask that you please notify Hillary and Gordon (hill @ fogcitycf.com & gordon @ fogcitycf.com) if you are exposed to anyone with COVID and/or test positive (in addition to continuing to fill out the FCCF COVID screening form prior to attending any in person class). Your name and information will be kept confidential, but we will notify others who attended and/or coached classes of possible exposure.
And a reminder that the first official FCCF board elections (!!!) will occur from Wednesday 12/16 to Sunday 12/20. We will send more information (via email) regarding the voting process.
MONDAY 12/14/20
PART A | In 20 minutes:
Power Clean + Front Squat + Push Press + Push Jerk 1-1-1-1-1-1-1
(7 reps of the complex, increasing in weight)
PART B | 4 Rounds for time:
7 Power Cleans, 135/95 lbs
7 Thrusters, 135/95 lbs
Rest 1:30
TUESDAY 12/15/20
PART A | 20 Skill Practice: Rowing Drills
PART B | Each for time:
Row: 5 x 500 m
Start every 5 minutes
WEDNESDAY 12/16/20
PART A | 3 Rounds for time:
300m Run
15 Sumo Deadlift High Pulls, 115/75 lbs
12 Overhead Squats, 115/75 lbs
PART B | For quality:
Dumbbell Box Step-up 1x40 (2 DBs)
3 rounds, for quality:
Overhead Carry, 100ft (2 DBs or KBs)
OR
Wall Walks, 5-8 reps
OR
Sotts Press, 6-8 reps
Sunday "open house" and donation drive
Have you checked out the new space? And, in the daylight? Come on by this Sunday, December 13 from 9am-12pm to do a walk through of the space (limited to one household at a time). And bring some nonperishable food items and/or a toy for our first FCCF community give-back activity.
And if you haven’t already filled out the member questionnaire, please do so by end of day Sunday.
SWEATY SATURDAY 12/13/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, for time:
400 Double Unders
200 Sit-ups
200 Dumbbell Power Snatches, 50/35 lbs
Please fill out the COVID screening form BEFORE coming to the gym. If you don’t feel well, please stay home and take care of yourself.
Last call for board nominations
The first official FCCF board elections will occur from Wednesday 12/16 to Sunday 12/20. We will send more information (via email) regarding the voting process. In the meantime, please don't forget to nominate yourself or others for a board position by Wednesday, December 11th. Email nominations to info@fogcitycf.com.
And save the date Sunday, 12/13/20: FCCF Open House & Holiday Toy & Food Drive! More details to come.
MONDAY 12/7/20
PART A | In 18 minutes:
Barbell Complex 1-1-1-1-1
Power Clean
Hang Squat Clean
Push Press
Push Jerk
Build to something heavy for today.
PART B | “Betty”:
5 Rounds For Time of
12 Push Presses (135/95 lb)
20 Box Jumps (24/20 in)
TUESDAY 12/8/20
PART A | 20 Rounds:
Max Row or Bike Cals, 20 secs
Rest 40 secs
PART B | 3 Rounds for quality:
8 Single Arm Kneeling Press (per side)
16 Hollow Rocks
8 Reverse Lunges (per side)
WEDNESDAY 12/9/20
PART A | 10 minutes:
Handstand practice
PART B | For time:
3 rounds for time of:
5 Devil's Press 50#/35# (or Bar MUs)
Handstand Walk, 10 m
200m Run or 15/10 Cal Bike/Row
Then, rest 5 minutes, and then…
2 rounds for time of:
5 Devil's Press 50#/35# (or Bar MUs)
Handstand Walk, 10 m
200m Run or 15/10 Cal Bike/Row
THURSDAY 12/10/20
PART A | Deadlifts:
2-3-5-10-2-3-5-10
PART B | Alternating tabata:
KB Swings 53/35
Burpees
FRIDAY 12/11/20
PART A | 4 Rounds for time of:
Run, 800 m
30 Wall Balls, 20/14 lbs
12 Bent-over Barbell Rows or CTB Pull-ups
12 V-ups
Stay at home - UNless you’re working out!
The new SF stay at home order that will go into effect Sunday continues to allow outdoor fitness classes of up to 12 people with adequate social distancing and masks at all times. We’ll be continuing to enforce all safety protocols, and don’t forget to fill out the COVID screening form BEFORE coming to the gym. If you don’t feel well, please stay home and take care of yourself.
Check your email (or Slack) for lots of important updates, including board nominations and elections and a member questionnaire. And save the date for a socially distant new gym walk through and toy and canned food drive on Sunday, December 13. More details to come.
And last call for kids & dog T’s.
SWEATY SATURDAY 12/5/20 - OUTDOOR WORKOUT @ Valencia St.
PART A | With a partner, I go, you go:
10-8-6-4-2 reps, for time of:
Dumbbell Facing Burpee
Sit-up
Alternating Dumbbell Clean & Split Jerk 50/35 lbs
PART B | With a partner, 2 rounds for time and quality:
Partner A: 1000m Row
Partner B: Shoulder PressorHandstand Descent Practice or Handstand Hold or Handstand Walk
It's just a 2x1000m row.
SUNDAY 12/6/20 - Open Gym @ Valencia St.
Last month of the year
Here we go y’all: the last month of 2020. We got this!
We’re extending the deadline for kids & pets swag order to Thursday 12/3/20. Please put your order in here and Venmo payment to Gordon (info on the order page). If you already put in an order, no worries, we’ve got you. We need to meet a minimum to order from local company Babylon Burning, so please put in your orders ASAP. Did we mention they make great holiday gifts?
MONDAY 11/30/20
PART A | 2 Rounds for quality:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
15 Glute Bridges
10 Hollow Rocks
Note: If doing the DB variation for Part B, instead of the Single Leg Deadlifts, perform:
1 minute: DBs Good Mornings (with weight)
1 minute: double DB deadlifts
PART B | In 25 minutes:
Deadlift 2-3-5-10-2-3-5-10
Use the same weight for each set.
Rest as needed between sets.
TUESDAY 12/1/20
PART A | 15 Minute AMRAP:
Row/Bike sprint 9/6 calories (or shuttle sprint, 150 m, 2x 75 m)
7 Hand Release Push-ups
5 Medball Sit-ups 20/14lbs
PART B | In 5 minutes x 2:
In 5 mins:
Pull-up Bar Hang 1x 180 secs or Plate Pinch Hold 1 x 180 secs
Accumulate 3 mins. in approx. 3-4 sets.
In 5 mins:
Double Unders 1x200
Complete in as few sets as possible.
WEDNESDAY 12/2/20
PART A | For quality:
2-2-2-2
Power Snatch w/ a pause in the catch + Snatch + Overhead Squat
PART B | Every six minutes for 5 rounds:
15 Overhead Squats, 95/65 lbs
Run, 400 m
THURSDAY 12/3/20
PART A | For time:
5 dumbbell snatches 50/35 lbs
10 burpee box jump-overs
10 dumbbell snatches
10 burpee box jump-overs
15 dumbbell snatches
10 burpee box jump-overs
20 dumbbell snatches
10 burpee box jump-overs
25 dumbbell snatches
10 burpee box jump-overs
PART B | 3 Rounds for quality:
4 Turkish Get-ups, total
8 Cossack Squats, total
Side Plank, 30 sec per side
FRIDAY 12/4/20
PART A | In 18 minutes:
Tempo Front Squat
4211 (4 sec down, 2 sec pause, 1 sec up, 1 sec at the top)
4-4-4-4
PART B | For time:
100 Air Squats
5x5 Bent Over Barbell Row
75 Air Squats
4x5 Bent Over Barbell Row
50 Air Squats
3x5 Bent Over Barbell Row