Athlete Ceremony

Gina

ARTICLES

+ Dave Castro Announces Events at Athlete Ceremony – CrossFit Games

To show how global CrossFit has become they did a nice little athlete ceremony (and discussed some of the upcoming events)

2018 CrossFit Games | Athlete Ceremony

2018 CrossFit Games | Athlete Ceremony

Posted by The CrossFit Games on Thursday, August 2, 2018

CrossFit WOD for 8/3

3 rounds for time:
15 thrusters, 43/29kg
15 pullups

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 3/3

front squats
clean pull + (power) clean + jerk
clean pull
rack jerk

Powerlifting WOD – Week 1/4, Day 3/3

press
deadlift

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Long Rowing Events Are Hard

The 2018 CrossFit Games – Individual Marathon Row

The 2018 CrossFit Games Individual Marathon Row. For full event details, click here: https://games.crossfit.com/workouts/games/2018#events-details

Posted by The CrossFit Games on Wednesday, August 1, 2018

How was that marathon row? Watch it in its entirety? Or just the highlights?

2018 CrossFit Games – Individual Marathon Row

The 2018 CrossFit Games Individual Marathon Row. For full event details, click here: https://games.crossfit.com/workouts/games/2018#events-details

Posted by The CrossFit Games on Wednesday, August 1, 2018

ARTICLES

+ HAHAHAHA- Look at the WOD from CrossFit.com for today

Maybe we’ll allow some people to do it if they really want next weekend.

CrossFit WOD for Thursday 8/2

TRIPLE 3

for time:
3k row
300 double unders
3 mile run

Scale as needed! Post time to whiteboard.

HIIT WOD

Death By 10′ Bear Crawl
GLUTES!
tabata burpee tuck jumps
HIP FLEXORS!
10-to-1 jumping lunges & k2e
BACK EXTENSORS!
1-to-10 cossack squats & lateral ladders
ABS!

Endurance WOD – On your own!

Run for 45:00 to 90:00 w/o stopping.

Note pace and distance covered. Focus on different drills for form (POSE, Fall, Pull) to stave off boredom or repetitiveness.

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The 2018 CrossFit Games Begin!

Nathan’s excited!

ARTICLES

+ The 2018 CrossFit Games Schedule – CrossFit Games

Time Trial Turn 4 Chat

Posted by The CrossFit Games on Tuesday, July 31, 2018

CrossFit WOD for Wednesday 8/1

150 medicine ball cleans (20/14lbs) for time, then

every minute on the minute for 10 minutes: 2/4/6 handstand pushups

Performance does 30/20lbs.

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 2/3

muscle snatch
snatch pull + power snatch + hang snatch
snatch pull + snatch variation
snatch pull (to hip)
back squat

Powerlifting WOD – Week 1/4, Day 2/3

power clean
bench press
db/kb bench press
Tate press
JM press
bicep openers
midline

Kettlebell WOD

3×8 Strict presses, push presses, and jerks

##Technique
– 20 one arm swings high R/L
– 20 one arm swings high, snatch R/L
– 20 one arm swing low, high, and snatch R/L

##Workout
**Randy**
For time:
– 75 Snatches Right
– 75 Snatches Left

** Sevens remix**
7 rounds for time
– 7 Push-ups
– 7 DKB Thrusters
– 7 Hanging knee raises
– 7 KB deadlifts
– 7 Burpees
– 7 KB swings

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Snatches & Lunges

The one-and-a-quarter front squat is a way to develop, stretch, and strengthen the bottom position of the front squat (aka bottom of the thruster/wall ball/medicine ball clean, the receiving position of the clean, etc.) Do you sit back or do you sit down? Does your back stay flat?

ARTICLES

+ What Is a Criterium? – Global Cycling Network

“Don’t crash” is Castro’s advice for this event. Plenty of crashes will happen with these competitive monsters all out on the course at the same time.

CrossFit WOD for Tuesday 7/31

1-1/4 front squats 10×3

AMRAP in 10:00
20 alternating dumbbell/kettlebell snatches
20’ overhead walking lunge

Post score and weight used to whiteboard!

HIIT WOD

Death By 10m
glute work
Bring Sally Up: Z-Press edition
hip flexor and ab work
tabata lunges for distance
back work
10-to-1 slam ball and squat thrusts
ab work

Endurance WOD

3x800m run

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It’s August!

Well not quite, but we’re right there.

On tap this week: tabata ring rows, 45s (dips, t2b, box jumps, burpee box jumps), front squats, the TRIPLE 3, a FRAN variation, the 30’s Team WOD from this year’s CrossFit Games, and a CrossFit Total (1RM back squat, press, deadlift)

ANNOUNCEMENTS

– New Powerlifting and Olympic Weightlifting programs begin this week. Register to improve your strength and technique (and compete) here!
– Our next Foundations On-Ramp begins on August 21st

ARTICLES

+ How to Watch the 2018 Games – CrossFit Games

CrossFit WOD for Monday 7/30

tabata ring rows

for time:
45 (ring) dips
45 toes-to-bar
45 box jumps, 24/20″
45 burpee step-ups, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

snatch pull + power snatch + hang snatch
snatch pull + snatch variation
clean pull + clean + jerk
clean pull + clean variation
rack jerk

pullups & dips OR muscle-ups

Powerlifting WOD – Week 1/4, Day 1/3

back squat 8×5 at 65% (:75 rests)
5 sets heavy sumo deadlift

accessories

Kettlebell WOD

Sandbag drags

##Strength
– 3×5 Strict presses R and L
– 3×5 Push press R and L
– 3×5 Jerk R and L

##Technique
**Hand Switch drills**
**Descending Snatches**
Medium weight bell. Sets are unbroken
– Set 1: 10 Snatches R/L
– Set 2: 8 Snatches R/L
– Set 3: 6 Snatches R/L
– Set 4: 4 Snatches R/L
– Set 5: 2 Snatches R/L

##Workout
**5 rounds for time**
– 30 KB Swings
– 30 Burpees
– 30 sit-ups

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This Week

Summer is upon us and it’s hot out there! Stay hydrated throughout the day, and keep in mind that hydration during exercise isn’t the only time it is important. For those performers out there, drinking a strong electrolyte drink to “preload” your hydration before a long or intense workout can improve your performance significantly. Also, everything else just functions better when you are well hydrated!

I Stayed Hydrated for Two Weeks and It Changed My Life – NBC News

 

Coach Dave at the CrossFit Games!

Monday
5 Rounds
15 Thrusters @ 43/35
Run 400m

Tuesday
SQUATS!!
Every 4 mins for 16 mins complete
20 Cal Row
20 (alternating) Db Snatch @ 50/35#

Wednesday
EMOM Everything! Interval training!

Thursday
21-15-9
Overhead Squats @ 52/39
Handstand Push Ups

Friday
Linda aka “Three Bars of Death”
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 Body weight
Bench Press Body weight
(Squat) Clean .75 Body weight

Note: Barbell and Kettlebell classes will return to the schedule next week!

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Monday Thru Sunday

A number of coaches will be on vacation this week so here are all the workouts!

ARTICLES

+ The Science & Application of Barefoot Strength Training – Dr. John Rusin

CrossFit WOD for Monday 7/23

tabata ring row

5 rounds for time:
15 thrusters, 43/35kg
400m run

CrossFit WOD for Tuesday 7/24

Every 4 mins for 16 minutes:
20 calorie row
20 alternating dumbbell snatch, 50/35lbs

CrossFit WOD for Wednesday 7/25

EMOM for 5 minutes:
5 toes-to-bar
5 burpees

EMOM for 5 minutes:
5 box jumps
5 ring dips

EMOM for 5 minutes:
5 pullups
5 jump tucks

EMOM for 5 minutes:
10 double kettlebell/dumbbell front squats

EMOM for 5 minutes:
10 burpee box jump overs, 24/20″

CrossFit WOD for Thursday 7/26

tabata ring rows

21-15-9 reps for time:
overhead squats, 43/29kg
handstand pushups

CrossFit WOD for Friday 7/27

LINDA

10-to-1 reps for time:
deadlift, 1.5x bodyweight
bench press, 1x bodyweight
(squat) clean, .75x bodyweight

CrossFit WOD for Saturday 7/28

in teams of two, for time:
200 pushups
200 box jumps (and step downs)
200 lunges
200 situps

*One athlete works while other hangs from pullup rig

– THEN –

100 burpees. One athlete works while other rests.

CrossFit WOD for Sunday 7/29

tabata handstand

3 rounds for time:
400m medicine ball run, 20/14lbs
50 wall ball, 20/14lbs to 10/9′

/by

KELLY

Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space

ARTICLES

+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key

Part 2 (see Monday’s post for Part 1):

CrossFit WOD for Friday 7/20

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs

Post time to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk

midline, 200 reps
strength, using the orange sheet in the back

Powerlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

box jump 6 sets of 3 jumps at 75% of max box jump

press 85/5+

deadlift 70/5 (6)

Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15

20 squats between each deadlift accessory

CrossFit WOD for Saturday 7/21

3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl

CrossFit WOD for Sunday 7/22

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

OR

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

then

establish a heavy deadlift in 10:00

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Cleans, Squats, and Jerks


Paul demonstrates a vertical dip with the barbell

Staying rooted in the entirety of the foot during the dip phase of a jerk is important in generating the power necessary to elevate the barbell!

ARTICLES

+ Why Toe Shoes? – Birthday Shoes

CrossFit WOD for Thursday 7/19

5 rounds for max load:
5 power cleans
5 front squats
5 push jerks

Rest 3:00 to 5:00 between sets.

Post heaviest successful load to whiteboard!

HIIT WOD

5 rounds
1 minute intervals
20 jumping jacks
*every 5 jumping jacks, 1 burpee

-then-
5 rounds
1 minute intervals
20 Ball slams
*every 5 ball slams, 1 burpee

-then-
5 rounds
1 minute intervals
20 Sit ups
*every 5 situps, 1 push up

-then-
5 rounds
1 minute intervals
20 Air Squats
*every 5 air squats, 1 broad jump

Endurance WOD – Do this on your own!

TEMPO: 5 rounds of a 5:00 run, 1:00 walk

Start at a pace where you can only get faster, but the intensity and effort stay consistent during the run. Walk to bring your heart rate down and practice a drill to sharpen your next run.

– OR –

TIME: Run continuously for 30:00. Record distance completed.

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Loaded Carries

Ashley holding a bell overhead

ARTICLES

+ WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News

CrossFit WOD for Wednesday 7/18

as many reps as possible in 40 minutes:
200m farmer’s walk, 2×24/16kg
60 situps
400m suitcase walk, 24/16kg
60 barbell hip bridges, 43/29kg
200m farmer’s walk, 2×24/16kg
60 slam ball, 20/10lbs
400m suitcase walk, 24/16kg
60 jumping squats

Post score to whiteboard!

Olympic Weightlifting WOD – Week 4/4, Day 2/3.

No Olympic Weightlifting classes all next week as much of staff will be out on vacation.

SNATCH + OHS then establish a heavy SNATCH
ROMANIAN DEADLIFT 80/8 (3)

midline, 200 reps
stretch

Powerlifting WOD – Week 4/4, Day 2/3. No Powerlifting classes all next week.

No Powerlifting classes all next week as much of staff will be out on vacation.

two rounds of 4 sets of 6 throws
bench press 6×5 at 70%
400m kettlebell rack walk
floor press 5×15
Fifty tricep extensions 5×10

Kettlebell WOD

**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters

Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required.

12 min AMRAP
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk

STRENGTH
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands

Abs!

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