Foundations Sunday Sept 12 – AKA learn not to suck at crossfit!


Hello all,

First off, awesome work by everyone who came out to the Holiday Monday WOD – great turnout, amazing intensity and support, and a tough workout on top!  Nice to see you all kicking butt like usual.

Secondly, it’s time to hone technique and perfect efficient movement – our next Foundations Seminar will run from 9am to 1130(ish)am on Sunday, Sept 12 (note date change!). You’ll learn all the basic barbell movements we use in CrossFit and tips and tricks to make your execution of the moves smoother and more powerful.

If you’re new to CFZ, then this is part of your required course list as you will need to know these exercises well before getting into intensity in the class setting!  If you’ve been around for a while it’s likely that you still need some technique work, so pop in and get our coaches to look over the finer points of your abilities!

Here’s what we’re looking to cover:

Clean and Push Press Learning Sequence –

  • Deadlift
  • Front Squat
  • Press
  • Push Press
  • Hang power clean
  • Deadlift-clean transitions
  • Full clean and push press!

Other movements:

  • Back and Overhead Squats
  • Sumo Deadlift High Pull
  • Kettlebell Swing
  • Kipping Pullups
  • And possibly some others 😉

Email to reserve your spot!

Today’s Workout

Buy-in: Funky movement, coach led – hip mobility focus

WOD:  Double Dip

This is a two part workout – count both parts to get your overall score!

Part 1 – Deadlift 5 x 5: Ease in with one or two sets then hit 3 or 4 sets at 75% of your 1RM or greater.  Make sure that you are using a current 1RM or estimate thereof, not your all time greatest lift (unless that was recent!).  If you don’t know your 1RM, ramp up to a heavy 5 reps.  These are touch and go, no drops including the last one and keep your form tight!

Part 2 – Kettlebell Swing and Box Jump Ladder – in the first minute, perform 2 kbs and 2 step down box jumps.  In the second minute, perform 4 kbs and 4 box jumps.  In the third minute, perform 6 kbs and 6 box jumps.  Take note of the last round that you completed the designated reps and mutiply those reps for this part of your score (i.e. completed round 3 – 6 kbs x 6 box jumps equals 36 reps added to your score).

Step down box jumps – no rebound jumps allowed – you must either step down from the box or jump down, land, and stand to full extension before jumping up again.  This will save your calves, plantar fascia, and achilles in the long run!

Elite:  35/55lb kbs, 24/30″ box jumps

Zone 3:  20 or 25lb kbs, 20/24″ box jumps

Zone 2:  scale kbs as needed, 12/20″ box jumps

Zone 1: scale as needed

Combine your best 5 rep deadlift to your rep total in the Ladder for your daily score!

Cash-out: This stretch from Mobility guru Kelly Starrett, at least 2 min per side.

Tuesday 7:30pm Aug 7th


  • Hand Stands
  • Forwards and Backwards Roll to Handstand
  • Cart-wheels



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