Of Course This Video Was Sponsored By Zevia

Melissa F

Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.

ARTICLES

+ Diagnose and Treat Your Own CARB Syndrome – TCSP

(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)

CrossFit WOD for Thursday 6/21

establish a bench press max, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Performance does unbroken double unders and GHDSU.

Post results to whiteboard!

HIIT WOD – 12pm & 5:30pm

(A)

1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers

(B)

[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]

(C)

2 rounds of :60 on, :20 off
– side-to-side mountain climber
– underhand forward throw
– semicircle mountain climber
– underhand overhead throw
– jumping mountain climber

(D)

3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts

(E)

ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank

Foundations 8 WOD

ascending front squats, then

JACKIE

for time:
1k row
50 thrusters, 20/15kg
30 pullups

Time cap is 12:00

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Ascending Ladders

Michael, Ryan, and Owen during CGO 18.4

Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.

ANNOUNCEMENTS & ARTICLES

+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)

CrossFit WOD for Wednesday 6/20

establish a deadlift max in 20 minutes, then

15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)

Post time to whiteboard!

Kettlebell WOD

Joint prep, Sandbag drags

– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds

**ME Trusters test**

5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters

**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps

Odd object TGU!

/by

Lotsa Squats

Dave gets ‘set’ by bracing and mentally preparing himself before the squat

ARTICLES

+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag

CrossFit WOD (and ) for Tuesday 6/19

establish a back squat max in 20 minutes, then

“KAREN”

150 wall ball, 20/14lbs to 10/9′, for time

Post maxes and times to whiteboard!

HIIT WOD – 12pm

3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts

– then –

10-to-1
ball slams
jumping jacks

– then –

1-to-10
situps
pushups

HIIT WOD – 5:30pm

(A) agility ladders

(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)

(C) 4 rounds of :45 wall sit, :15 rests

(D) ABmaggedon

(E) STRETCH!

FOUNDATIONS 7 WOD

It’s also “KAREN”! (see video above!)

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Squat, Pull, Push

photo by Artur

This week: squats/pullups/bench or floor presses, back squat max, KAREN (wall ball), deadlift max, power snatch/calories, bench max, ANNIE (double unders, situps), Fight Gone Bad*, Battle at the Ballpark run-throughs, and the SEATTLE PRIDE PARADE march!

Remember that this Friday we’ll be celebrating the weekend by having COMMUNITY CROSSFIT classes all day! That means every class is open to everyone: members, non-members, friends, family, co-workers, neighbors, etc! Tell everyone- just RSVP for your spots!

ARTICLES

+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain (by our very own Kelsi A!)

CrossFit WOD for Monday 6/18

3 rounds for time:
75 squats
25 pullups
15 floor press, 2×24/16kg or 2×50/35lbs

Performance
3 rounds for time:
75 squats
25 c2b
15 bench press, 70/50kg

Post time to whiteboard!

Olympic Weightlifting WOD

Off-week. Register for the new programs here.

Powerlifting WOD

Off-week. Register for the new programs here.

Kettlebell WOD

Joint prep, Farmers carry

5 rounds 60 seconds on/60 seconds off:
1 Round consists of the following complex:
– 5 x Double KettleBell Deadlifts (Inside the Legs)
– 9 x Double KettleBell Swings
– 6 x Double KettleBell Cleans

1/2 DANNY

AMRAP 10 minutes:
– 15 box jumps
– 10 double KB push presses
– 15 pull-ups

TGU!!!

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CGO 18.5 Retest

Bobby demonstrating the scap pinch during a chest-to-bar pullup

ARTICLES

+ The Mariners Are First-Place Flukes– and They Deserve It – The Ringer

CrossFit WOD for Champagne Friday 6/15

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

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

3 front squats
hang clean + clean
then establish a heavy clean & jerk

Powerlifting WOD – Week 3/3, Day 3/3

seated box jumps 5×1

PRESS 60/5, 75/5, 85/3, 95/1+
DEADLIFT 50/5, 60/3, 70/1, 75/AMRAP

bicep openers 3×5
tricep openers 3×5
tabata assault bike

CrossFit WOD for Saturday 5/16

9am
– establish a heavy SNATCH within 20 minutes
– establish a heavy CLEAN & JERK within 20 minutes

10am
– establish a heavy BENCH PRESS within 20 minutes
– establish a heavy BACK SQUAT within 20 minutes

11am
– establish a heavy STRICT/PUSH PRESS within 20 minutes
– establish a heavy DEADLIFT within 20 minutes

CrossFit WOD for Sunday 5/17

3 rounds for time:
300m farmer’s walk, 2x 24/16kg
20 GHDSU
10 muscle-ups

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FCF PRIDE WEEKEND 2018

We are doing something NEW this year for PRIDE to celebrate inclusivity: all day on Friday, June 22nd we will hold FREE Pride Community Classes. It is important to us that all of our athletes feel welcome, safe, and seen within our walls all day, every day. Though we celebrate Pride all year, we are happy and excited to celebrate our community even more during this month.

FRIDAY 6/22

*UPDATED*

FCF Pride Community Classes

We will be hosting a FREE Community Day for all members of the community, friends, family, and visitors to town! All day Friday we will treat every one of our scheduled classes as a Community CrossFit class – this means each and every class is open to everyone!

In lieu of our normal $25 drop-in fee, we will be accepting DONATIONS to be given to local Seattle LGTBQ charity:GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).

100% of drop-in fees collected on 6/22 and 100% of donations collected through the end of the month will be donated.

“The Greater Seattle Business Association (GSBA) is Seattle’s LGBTQ Chamber of Commerce engaged in business development, supporting community, totally committed in advocacy for small business and civil rights and the only chamber that has a Scholarship Fund.”

Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.

INSTRUCTIONS

Current Members
– RSVP to class (“Pride WOD”) as usual via Zen Planner app or desktop. We will return the class to you as a special treat.
– If you’d like to donate to charity, you may purchase a class through your Zen Planner profile via desktop.

Visitors/Non-Members
– Go to our class schedule on Zen Planner.
– Select the class time you’d like to attend

– Select “Sign Up”
– Follow prompts, select ‘Free Trial’

 In lieu of our normal $25 drop-in fee you are welcome to DONATE your fee to a local LGBTQ charity.
DONATE
If you cannot make to class on 6/22, no problem! We will be collecting donations through the end of the month. You can submit your donation here.

SUNDAY 6/24

FCF x Seattle Pride March

We will be representing at the Seattle Pride Parade again this year! The schedule on what time we will start has not been announced yet – keep an eye out on the blog and the Facebook event page for details. We’d love to have you and your family/friends march with us! Let us know by signing up on the sheet at the gym and just show up! See you there!

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Weightlifting+

The end of the current Olympic Weightlifting and Powerlifting cycle ends this week. Today you get a taste of what athletes work on in those programs.

Click here or the photo above to register for the next Foundation Barbell cycle.

If you’re on the fence, don’t worry. Next week we’ll have a chance to establish some maxes and truly see if you want to focus on these lifts.

ARTICLES

+ The 1RM Is Dead – T-Nation

CrossFit WOD for Thursday 6/14

hang snatch + snatch, then establish a heavy snatch

snatch pulls 3x2x105. :90 rests between sets.

back squats 3x5x80-85. 2:00 rests. Last set should be for maximum reps (minimum of 5). Focus on speed up.

Post attendance to whiteboard!

HIIT WOD – Special Edition 6am & 5:30pm

Laps, movement patterns

E3MOM x 3
– 25 burpees
– 15 ball slams

E3MOM x 3
– 20 burpees
– 20 ball slams

E3MOM x 3
– 15 burpees
– 25 ball slams

ABmaggedon

HIIT WOD – 12pm

6 rounds of each cycle

Every 2 mins
10 burpees
10 sandbag cleans
Rest 1 min

Every 2 mins
10 tuck jumps
10 sandbag squats
Rest 1 min

Every 2 mins
10 grasshoppers
10 moutain climbers
10 sandbag thrusters

Foundations 5 WOD

Panic Breathing
500-400-300-200-100 rows for time while partner holds double kb rack position

Post time and partner to whiteboard!

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Push Presses and Power Cleans

Is Colin receiving a power clean or dipping for a push press?

ARTICLES

+ The Marshmallow Test: What Does It Really Measure? – The Atlantic

**REMEMBER THERE IS NO 6:30pm or 7:30pm CrossFit Class TONIGHT DUE TO AN ALL-STAFF MEETING! **

CrossFit WOD for Wednesday 6/13

tabata assault bike/rower/ski erg/etc

21-15-9 rounds for time:
push press
power clean

Rx 61/43kg, Performance 70/50kg, Fitness 43/29kg.

Post time to whiteboard!

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

** THERE WILL BE NO 6:30pm or 7:30pm CLASS TONIGHT. YOU’LL BE ABLE TO MAKE UP YOUR WORK IN CROSSFIT CLASS TOMORROW **

establish a heavy SNATCH
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 85 / 5 (3)

Accessories
– senders 2×10
– tempo single leg hip ext 2×10/side
– kettlebell z-press 2×10

Powerlifting WOD – Week 3/3, Day 2/3

4×6 mb throws
BENCH 50/5, 60/3, 70/1, 75/AMRAP

back ext 3×8
front raise 3×8
bent-over row 5×8
dips 5×10+

Kettlebell WOD

Arm Bars, TGU

**Swat Gear Shuttle**
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard OverHead carry
– 10 Burpees
– 50 Yard OverHead carry

Simple and Sinister

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Squats and Muscle-Ups

Jon working a tuck position

We work flexion exercises, like the tuck/L to strengthen the hip flexors for better positioning and eventually stronger work. If you can imagine, Jon is either holding the position statically, or he’s mid-kip to a pullup.

ARTICLES

+ The 100 Most-Influential People in Health + Fitness – Greatist

CrossFit WOD for Tuesday 6/12

back squat 5 x 5 x 70-75%, then

tabata front squats, 52/38kg, then

30 muscle-ups for time

Post scores to whiteboard!

HIIT WOD

1-to-1o nose breathing burpee ladder

5:00 on, 1:00 off, for 3 rounds:
– lateral step-up
– elevated plyo pushups
– bear hug kneel-to-stand
– bicycle kick passes
– bench over & under

Z-PRESS BRING SALLY UP

10-to-1 for time:
lateral hurdle
squat thrust

ABmaggedon

Foundations 4 WOD

AMRAP in 15 minutes
25 ball taps
20 goblet squat
15 slam ball
10 knees-to-elbows/hanging knee raise

/by

Deadlift and Handstands

Sierra preparing to setup her lift

This week’s agenda: CGO 18.4 retest (deadlifts/hspu), back squats, tabata front squats, 30 muscle-ups, tabata cardio, push press/power clean, below-the-knee snatch + heavy snatch, snatch pulls, back squats, CGO 18.5 retest (thrusters/c2b), SUPER TOTALS, and farmer’s carry/GHDSU/muscle-up.

ARTICLES

+ Cycle #2 Program Registrations (July, August, September) – Foundation Barbell

CrossFit WOD for Friday 3/16

CGO 18.4 Rx

21-15-9 reps of
deadlift, 102/70kg
handstand pushups

then

21 deadlifts, 143/93kg
50′ handstand walk
15 deadlifts, 143/93kg
50′ handstand walk
9 deadlifts, 143/93kg
50′ handstand walk

CGO 18.4 Scaled

21-15-9 reps of
deadlift, 61/43kg
hand-release pushups

then

21 deadlifts, 83/61kg
50′ bear crawl
15 deadlifts, 83/61kg
50′ bear crawl
9 deadlifts, 83/61kg
50′ bear crawl

9:00 time cap for both parts.

Compare to 15MAR2018. Post score/time to whiteboard.

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

BtK HANG SNATCH + SNATCH up to 70%, then establish a heavy SNATCH
BtK HANG CLEAN + JERK up to 70%, then establish a heavy CLEAN & JERK

jumping good am 2x6x65%
split squat 2×8/side
banded plank or HS 2x:60

Powerlifting WOD – Week 3/3, Day 1/3

box jump 4x2x95%
back squat 50/5, 60/3, 70/1, 75/AMRAP

3×25 reverse hyper
3x:60 banded plank
3×12-20 weighted lunge

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