Breakdown of What Will Be Covered in Each Foundations Class


Each Foundations class runs as a regular CrossFit class with a WOD (Workout Of the Day) however they are just scaled down and provide more teaching and instruction so that when you transition into our regular classes it'll be smooth, safe and in fact you will get so much more out of our regular classes and enjoy them even more once you've completed Foundations.

Foundations 1
Announcements:

1. Please remember to book online for each foundations class as well as regular class once you the foundations program. If you can't make it please cancel so someone else can have your spot. There will be a $5 charge for not cancelling as well as for showing up to class without booking a spot online.

2. Please DO NOT park in any BC Communications spots between 7am-5pm. Before or after those times they have kindly allowed us to park in any of their front or back parking stalls. Also do not park in front of their big loading door at anytime. Our own spots are 1 in the front closest to the window and 5 in the back. There are also 2 parking spots in the front that have "do not park" signs by them, please don't park in those as they are for the other tenants in the building.

3. We encourage you to arrive 10-15 minutes early to each class to go through the pre-warm-up board. Your body will thank you :)

4. Store bags, jackets, shoes, etc. in the cubbies in the office so we can keep the gym clean and tidy while training.

5. Do not drop empty barbells or barbells with only the small metal plates on them. Barbells can only be dropped when 25 lbs, 35 lbs or 45 lbs black bumper plates are on, not just 10 lbs bumpers. This also goes for the kettlebells as well, please don't drop them.

6. Please put away any piece of equipment you use as we have a 10 burpee penalty for each item left out ;)



Exercises to Teach in Detail:

1. air squat (http://youtu.be/JKtOS-xIbhg)
2. front squat (http://youtu.be/z-R-_123Zz8)
3. knees to elbows (http://youtu.be/i9Vo3ekiiuw) or scaled versions: v-snaps (http://youtu.be/LNsUxl_MpEI) or leg raises (http://youtu.be/JB2oyawG9KI)
4. burpees (http://youtu.be/TX60BcsO_wE)    
 

WOD:

Warm-up

Wrist Mob (each side) (http://youtu.be/tyAP6iG5QeE)
 

Strength

Front Squats
Work up to a 5 RM (repetition max)
Rest 1-3 min between work sets

Conditioning

For time:
400m Run (or 400m Row)
9 Front Squats (Rx: 95/135, L2: 75/115, L1: 55/95)

9 Knees to Elbow (L2: V-snaps, L1: Leg Raises)
9 Burpees
200m Run (or 200m Row)
6 Front Squats
6 Knees to Elbow
6 Burpees
100m Run (or 100m Row)
3 Front Squats
3 Knees to Elbow
3 Burpees

Cool down:

Foam Roll: Hip Flexors and Quads (front and sides) (http://youtu.be/mgnyfZiM49o)

 



Foundations 2
Definition of CrossFit:


CrossFit is defined as Constantly Varied (always changing), Functional Movements (things you do in everyday life), performed at High Intensity (the key ingredient in fitness. Is relative to each individual's physical and psychological tolerance)

 

Exercises to Teach in Detail:

1. shoulder press (http://youtu.be/03qM1CEvybc)
2. push press (http://youtu.be/1wXjOGmjb6Y)
3. abmat sit-ups (http://youtu.be/EhG_x1bLHwE)
4. air squats
(http://youtu.be/JKtOS-xIbhg)


WOD:
Warm-up

10 Shoulder Pass-through (http://youtu.be/f55bwy6Dq5g)


Strength

Shoulder Press
Work up to a 5 RM (repetition max)
Rest 1-3 min between work sets


Conditioning

6 Min EMOM (Every Minute on the Minute)

Station #1
5 Shoulder Press (Rx: 75/115, L2: 65/105, L1: 45/75)
15 Air Squats

Rest 2 min after the 6th round then:

Station #2
5 Push Press (Rx: 75/115, L2: 65/105, L1: 45/75)
10 Sit-ups

 

Cool down:

Roasted Chicken Stretch (http://youtu.be/D9oJ48BYelU)

 



Foundations 3
How to Keep Safe While Training:

1. Mechanics/Technique: learn the movement and get it done with perfect form
2. Consistency: repeat the movement over and over with perfect form
3. Intensity: add speed and weight to the movement while maintaining perfect form. Intensity is relative to each individual's physical and psychological tolerance.  

 

Exercises to Teach in Detail:

1. deadlift (http://youtu.be/lh4rvSvmaFQ)
2. push-ups (http://youtu.be/oo0O4L5CUgk)

3. toes to bar (http://youtu.be/tGzQqiS9OYI) or scaled versions: v-snaps (http://youtu.be/LNsUxl_MpEI) or leg raises (http://youtu.be/JB2oyawG9KI)
4. knees to elbows (http://youtu.be/i9Vo3ekiiuw)


WOD:
Warm-up

10 Pike Walkouts (http://youtu.be/nO9GinJbxL4)


Strength

Deadlifts
Work up to a 3 RM (repetition max)
Rest 1-3 min between work sets


Conditioning

Teams of 2

10 min AMRAP

40 Push-ups

20 Knees to Elbow

40 Deadlifts (Rx: 125/185, L2: 105/155, L1: 85/125)
20 Toes to Bar

Only one person working at a time. Each partner may only do 10 reps of an exercise at a time, then must switch with their partner. Each exercise must be completed before moving to the next in order. If there is an odd number, have one person go by them self and perform 20 reps of each.

Cool down:

Pigeon Pose

 



Foundations 4

Exercises to Teach in Detail:

1. clean and jerk (explain power clean and squat clean)
Part 1: http://youtu.be/mEyoH5FV03s
Part 2: http://youtu.be/_AaSNARQPfE
Part 3: http://youtu.be/WHuiw4GvB0g


2. wall ball (http://youtu.be/uKBy9XPBMME)
3. plank (
http://youtu.be/pSHjTRCQxIw)

 

WOD:

Warm-up

60 sec Prize Squat (http://youtu.be/yRJ0V3dfo9E)


Conditioning

Grace
For time:
30 Clean and Jerks (Rx: 95/135, L2: 75/115, L1: 55/95)


Finisher

30 Wall Balls (Rx: 14/20, L2: 10/14, L1: 6/10)
60 sec Plank


Cool down:

Couch Stretch plus 10 Mob (each side) (http://youtu.be/8rSgh0km93g)

 



Foundations 5
Tracking Your WODs


To know how you are improving and progressing with your fitness, we highly recommend tracking your strength lifts and conditioning workouts. You are more than welcome to use our WOD books if you like however either way please track what you do in foundations and when you join the regular classes. They are only $20 plus tax.


Exercises to Teach in Detail:

1. snatch (explain power snatch and squat snatch)
Part 1: http://youtu.be/L6SjuAOjMEk
Part 2: http://youtu.be/t4DlbzKziJM
Part 3: http://youtu.be/gOEVmzKUhQ0


2. rope climb (http://youtu.be/eFVOKGCZHp8)


WOD:
Warm-up

Foam Roll: Thoracic Spine (http://youtu.be/uzWOECAhsAM and http://youtu.be/pVWxe07QS8c)


Conditioning

12 min AMRAP
5 Snatch (Rx: 65/95, L2: 55/75, L1: 45/65)
3 Rope Climbs (10 Pull-ups or 10 TRX Rows (http://youtu.be/lBxgQ2FEiH8))
100m Run (or 100m Row)


Cool down:

Goalie Stretch (each side) (don't allow the low back to flex as you sit back) (http://youtu.be/eJb5dObKVk8)

 



Foundations 6
Exercises to Teach in Detail:

1. rowing (http://youtu.be/1ZgTTDL1gNk)
2. clean (http://youtu.be/7J8MnL7syDY)
3. snatch (http://
youtu.be/cS7KkO2CaTI)
4. push-ups (http://youtu.be/oo0O4L5CUgk)
5. burpees
(http://youtu.be/TX60BcsO_wE)

6. rope climb (http://youtu.be/eFVOKGCZHp8)


WOD:
Conditioning

For time:
3 rounds:
5 Snatch (Rx: 65/95, L2: 55/75, L1: 45/65)
10 Rope Climbs (5 Pull-ups or 5 TRX Rows (http://youtu.be/lBxgQ2FEiH8))

then:

3 rounds:
100m Row

10 Burpees

 then:

3 rounds:
5 Cleans
(Rx: 65/95, L2: 55/75, L1: 45/65)
10 Push-ups


Cool down:

Couch Stretch plus 10 Mob (each side) (http://youtu.be/8rSgh0km93g)

 



Foundations 7
Announcements:

1. Please remember to book online for each foundations class as well as regular class once you the foundations program. If you can't make it please cancel so someone else can have your spot. There will be a $5 charge for not cancelling.

2. Please DO NOT park in any BC Communications spots between 7am-5pm. Before or after those times they have kindly allowed us to park in any of their front or back parking stalls. Also do not park in front of their big loading door at anytime. Our own spots are 1 in the front closest to the window and 5 in the back. There are also 2 parking spots in the front that have "do not park" signs by them, please don't park in those as they are for the other tenants in the building.

3. We encourage you to arrive 10-15 minutes early to each class to go through the pre-warm-up board. Your body will thank you :)

4. Store bags, jackets, shoes, etc. in the cubbies in the office so we can keep the gym clean and tidy while training.

5. Do not drop empty barbells or barbells with only the small metal plates on them. Barbells can only be dropped when 25 lbs, 35 lbs or 45 lbs black bumper plates are on, not just 10 lbs bumpers. This also goes for the kettlebells as well, please don't drop them.

6. Please put away any piece of equipment you use as we have a 10 burpee penalty for each item left out ;)

 


Exercises to Teach in Detail:

1. single and double unders (http://youtu.be/WYzWa5OHoPM)
2. deadlifts (http://youtu.be/lh4rvSvmaFQ)
3. pull-ups (http://youtu.be/YGFrr-XA_6M) or scaled version: TRX Rows (http://youtu.be/lBxgQ2FEiH8)

WOD:
Warm-up

60 sec Band Hip Extension (http://youtu.be/LmUYKthtAJI)


Conditioning

15 min AMRAP
3 Deadlifts (Rx: 155/225, L2: 115/185, L1: 95/135)
3 Pull-ups (or 3 TRX Rows)
10 Double Unders (30 Singles)
6 Deadlifts
6 Pull-ups (or 6 TRX Rows)
10 Double Unders (30 Singles)
9 Deadlifts
9 Pull-ups (or 9 TRX Rows)
10 Double Unders (30 Singles)
...
Keep going up by 3 reps in the deadlift and pull-up/trx row until the time expires

 


Cool down

Lying Figure 4 Stretch (http://youtu.be/HWXKssbqFcY)

 




Foundations 8
Definition of CrossFit:


CrossFit is defined as Constantly Varied (always changing), Functional Movements (things you do in everyday life), performed at High Intensity (the key ingredient in fitness. Is relative to each individual's physical and psychological tolerance)


Exercises to Teach in Detail:

1. push jerk (http://youtu.be/Pu39bDr-ojk)
2. split jerk (http://youtu.be/GwEvVYrBQS4)
3. kb swings (http://youtu.be/zBIWpPfc6NY) last part of the video

4. box jumps (http://youtu.be/NAhs2EwwCn8)
 


WOD:
Warm-up

KB Arm Bar (http://youtu.be/-pMfkrdTfdc)


Conditioning

Tabata
20 sec on, 10 sec off, 8 rounds per station

1. Box Jumps (Rx: 20/24, L2: 18/20, L1: 14/18)
Rest 1 min

2. Push Jerks (Rx: 65/95, L2: 55/75, L1: 45/65)
Rest 1 min

3. KB Swings (Rx: 16/24, L2: 12/20, L1: 8/16)
Rest 1 min

4. Split Jerks
(Rx: 65/95, L2: 55/75, L1: 45/65)

Tabata score is the total number of reps performed in each of the eight intervals.
 


Cool down:

Roasted Chicken Stretch (http://youtu.be/D9oJ48BYelU)
 

 



Foundations 9
How to Keep Safe While Training:

1. Mechanics/Technique: learn the movement and get it done with perfect form
2. Consistency: repeat the movement over and over with perfect form
3. Intensity: add speed and weight to the movement while maintaining perfect form. Intensity is relative to each individual's physical and psychological tolerance.  

 

Exercises to Teach in Detail:

1. thrusters (http://youtu.be/Vck2TckRymA)
2. pull-ups (
http://youtu.be/YGFrr-XA_6M) or scaled version: TRX Rows (http://youtu.be/lBxgQ2FEiH8)
3. back squats (http://youtu.be/ny5O4h4C26E)

 

WOD:
Warm-up

60 sec Band Overhead Distraction (http://youtu.be/99kR3fRHTJs)
 

Strength

Back Squats
Work up to a 5 RM (repetition max)
Rest 1-3 min between work sets


Conditioning

Fran
For time:
21-15-9
Thrusters (Rx: 65/95, L2: 55/75, L1: 45/65)
Pull-ups (or TRX Rows)


Cool down:

Couch Stretch with 10 Mob (each side) http://youtu.be/8rSgh0km93g

 



Foundations 10

Exercises to Teach in Detail:

1. handstand push-ups (http://youtu.be/_z6JgP219T8)
2. kb swings
(http://youtu.be/zBIWpPfc6NY) last part of the video
3. toes to bar (http://youtu.be/tGzQqiS9OYI) or scaled versions: v-snaps (http://youtu.be/LNsUxl_MpEI) or leg raises (http://youtu.be/JB2oyawG9KI)
4. thrusters (http://youtu.be/Vck2TckRymA)
5. single and double unders (http://youtu.be/WYzWa5OHoPM)


WOD:
Warm-up

Deep Squat Stretch (http://youtu.be/uwLM5n-rYmA)
 

Conditioning

10 min AMRAP:
3 Handstand Push-ups
5 Thrusters (Rx: 65/95, L2: 55/75, L1: 45/65)

7 Toes to Bar (L2: V-snaps, L1: Leg Raises)
9 Double Unders (18 Singles)
11 KB Swings (Rx: 16/24, L2: 12/20, L1: 8/16)

Cool down

Foam Roll: Calves (http://youtu.be/g5x_6hssYjI)
Or
Stair Calf Stretch with straight leg and bent leg (
http://youtu.be/EpmpFZn-M6Y)


 



Foundations 11
Tracking Your WODs

To know how you are improving and progressing with your fitness, we highly recommend tracking your strength lifts and conditioning workouts. You are more than welcome to use our WOD books if you like however either way please track what you do in foundations and when you join the regular classes. They are only $20 plus tax.

 

Exercises to Teach in Detail:

1. muscle-ups (http://youtu.be/QjgCMuqNN1s)
2. deadlifts
(http://youtu.be/lh4rvSvmaFQ)
3. handstand push-ups (http://youtu.be/_z6JgP219T8)
4. sit-ups (http://youtu.be/EhG_x1bLHwE)
 

WOD:
Warm-up

Band Super Rack Stretch (http://youtu.be/wRNMFIO0o2g)

 

Conditioning

10 min AMRAP:
3 Muscle-ups
6 Handstand Push-ups
9 Deadlifts (Rx: 125/185, L2: 105/155, L1: 75/105)
12 Sit-ups

 

Cool down:

Roasted Chicken Stretch (http://youtu.be/D9oJ48BYelU)
 

 



Foundations 12
Exercises to Teach in Detail:

1. sumo deadlifts (http://youtu.be/NfQH2od4odU)
2. push press (http://youtu.be/1wXjOGmjb6Y)
3. wall balls (http://youtu.be/uKBy9XPBMME)
4. box jumps (http://youtu.be/NAhs2EwwCn8)
5. rowing (http://youtu.be/1ZgTTDL1gNk)


WOD:
Warm-up

Stair Calf Stretch with straight leg and bent leg (http://youtu.be/EpmpFZn-M6Y)
 

Conditioning

Fight Gone Bad
3 Round AMRAP for 1 min at each station:
Wall Balls (Rx: 14/20, L2: 10/14, L1: 6/10)
Sumo Deadlifts (Rx: 55/75, L2: 45/65, L1: 35/55)
Box Jumps (Rx: 20/24, L2: 18/20, L1: 14/18)
Push Press (Rx: 55/75, L2: 45/65, L1: 35/55)
Row (for calories)
Rest 1 min between each round


Cool down:

Box Chest Stretch (http://youtu.be/jKHfRRzLL8s)

 

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