SKWATZ

Fab and Michael preparing for some overhead squats

ARTICLES

+ What Drivers Can and Cannot Do Under Washington State’s New Distracted-Driving Law – The Seattle Times

CrossFit WOD for Tuesday 7/18

– 5 attempts at a 1RM overhead squat
– 5 attempts at a 1RM front squat
– 5 attempts at a 1RM back squat

Post all three maxes to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

squats & shoulders, Gymnastics Gone Bad, partner stretching, box handstands, balance tests

Endurance WOD

Short Interval 9x 300m run with a  1-minute recovery between efforts

/by

RUUUUN!

AP & AB

This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!

ARTICLES

+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox

CrossFit WOD for Monday 7/17

8 rounds of a 400m run with 90 seconds rest between each effort.

Post total time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, back squats, snatch high pull

Powerlifting WOD

back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU

Kettlebell WOD

– Primal mobility
– Shoulder stability
– Simple and sinister technique

/by

Max Deadlift

TL

Have you played on one of the slack lines yet?

In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:

– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination

Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!

ARTICLES

+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI

CrossFit WOD for Friday 7/14

establish a 1RM deadlift within 20 minutes, then

“RYAN”

5 rounds for time:
7 muscle-up
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post max and time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex OR power snatch complex, power clean complex

Powerlifting WOD

power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.

/by

170628

Lauren, Stacey, Michael, and Scott: Team Foundation CrossFit (S) at the 2017 Battle at the Ballpark

ARTICLES

+ Banded Shoulder Sevens – The Movement Fix

CrossFit WOD for Thursday 7/13

10:00 handstands, then

AMRAP in 12 minutes:
9 double kettlebell deadlifts, 2×24/16kg
6 burpees
3 double kettlebell cleans, 2×24/16kg

Fitness = single kettlebell or double dumbbells. Performance = 2×32/20kg kettlebells.

Post completed reps to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: 5x 1200m run, with 3 to 4 minute rests between efforts.

/by

Easy Plate. Again.

ARTICLES

+ How Olympic Weightlifting Changed My Career and Life – Paul Stroup (on Medium)

CrossFit WOD for Wednesday 7/12

12 minutes to establish a heavy (but not max) 5-rep sumo deadlift

AMRAP in 12 minutes:
12 plate-to-overhead
12 burpee onto plate
12 overhead lunges

Rx = 25/15kg.

Compare to 14JUN2017. Post score to whiteboard!

Olympic Weightlifting WOD

clean complex, front squat, jerk complex

Powerlifting WOD

back squat, bench press, deadlift

Kettlebell WOD

– Primal Mobility
– Rack walk and arm bars.
– Clean and Snatch skill work. We will be working these two skills in order to focus on “taming the arc of the bell”.
– Armor Building (cleans, presses and squats) to finish class

/by

Use Your Legs!

ARTICLES

+ Can You Fully Extend Your Elbow or Do You Have a Bad Lockout – Weightlifting Mindset
+ Amazon Prime Day 2017: The Best Deals – The Verge

CrossFit WOD for Tuesday 7/11

21-15-9 reps for time:
kettlebell dead snatch, 24/16kg
toes-to-bar
box jumps, 24/20″

Post time to whiteboard / comments.

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD / CompEx WOD

Short Interval: 20x :30 Secs max distance run, 30 secs rest

Gymnastics Strength WOD

line drills, stretching, L-sits, handstand conditioning, kickups & russian twists

RSVP for your class(es) here.

/by

Week in Preview: 7/10 through 7/16

Another weekend done, another week to look forward to!

1st row: Megan, Tony, Jessie, Olivia, Eva, me, 2nd row: Jeffrey, Nathan, Lauren, Ali, Stacey, Michael, Ali, Devin, Scott, Grayson, Robyn, Jon

We had three teams compete at the 2017 Battle At the Ballpark at Safeco field, followed by the beer garden and the game.

On the agenda this week: the return of back squats, push press/tuck jumps, kettlebell snatches/toes-to-bar/box jumps, practice with the still rings, the retest of “Easy Plate”, deadlifts/burpees/cleans, the wrap-up of the deadlift cycle with a day to test your 1-rep maximum deadlift, the hero workout “RYAN”, a CrossFit Team Series workout, and finally a birthday celebration workout for Moonboots!

ARTICLES

+ Chiropractors Are Bullshit – The Outline

CrossFit WOD for Monday 7/10

back squat 6×5, ascending

100 push press for time. every time you drop the bar do 6 tuck jumps.

Rx = 43/29kg. Performance uses 2×50/35 lbs dumbbells. Post time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, back squats, snatch push press

Powerlifting WOD

back squats, presses, and pullups

Kettlebell WOD
– Primal mobility
– Squat and press ladders
– Getup and swing work. Ending with simple and sinister (100 single arm swing and 10 TGU)

/by

NATE

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Description and photo courtesy of CrossFit.com

ARTICLES

+ The Men Behind Each Hero WOD: MURPH and NATE – BoxRox

CrossFit WOD for Friday 7/7

“NATE”

as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Olympic Weightlifting WOD

snatch complex, clean complex

Powerlifting WOD

back squat, bench press, deadlift

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries and single leg deadlifts
– Swings, Lunges and Abs

Gymnastics Strength WOD

handstands, HS mobility test, HS kick ups, stretching, compression conditioning, midline conditioning

 

/by

DEL


U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

Writeup and picture courtesy CrossFit.com

ARTICLES

+ Scientists Are About to Change What a Kilogram Is. That’s Massive – The Washington Post

CrossFit WOD for Thursday 7/6

“DEL”

for time:
25 burpees
400m medicine ball run, 20/14 lbs
25 weighted pull-ups, 20/14 lbs
400m medicine ball run, 20/14 lbs
25 handstand push-ups
400m medicine ball run, 20/14 lbs
25 chest-to-bar pull-ups
400m medicine ball run, 20/14 lbs
25 burpees

Post time to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: 6x 1k run, rest 4 minutes between efforts

/by

TOMMY MAC

Sgt. Thomas R. MacPherson

ARTICLES

+ 121027 – The Outlaw Way

CrossFit WOD for Wednesday 7/5

deadlift 2x1x93%, 2x1x95%, 1x1x98%

“TOMMY MAC”

2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats

Rx = 52/38kg. 20:00 time cap.

Post time to comments/whiteboard!

Olympic Weightlifting WOD

clean complex, front squat, burpees + rack jerks

Powerlifting WOD

LBBS, press, weighted pullups

Kettlebell WOD

Simple & Sinister Day 2

/by