CrossFit WOD for Wednesday 2/19/2020

10 rounds for time:
3 overhead squats, 74/50/35kg
6 bar muscle-ups
12 pogo burpees

Share time to whiteboard. Post workout is hard rolling the quads (NOT FOAM ROLLING), then overhead banded distraction for the lats and chest.

READ: Five Drills to Improve Your Overhead Squat Fast! – The Barbell Physio


What do you usually ALWAYS have in your fridge?

What’s on your usual grocery list?

CrossFit WOD for Tuesday 2/18/2020

AMRAP in 10:00
20/15 calories
30 single leg squats

Share score to whiteboard. Post-workout is SLIPS!

READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington Post

Our favorite barbell loader

A 10k trail SPARTAN RACE is coming to Washington in April. Our very own Miles wants to head a team.

You in?

(I’ll be programming training into classes regardless)

CrossFit WOD for President’s Day Monday 2/17

5 rounds for time:
30 wall ball, 20/14/8lbs to 10/9/9′
10 deadlifts, 114/70/45kg

Share time to whiteboard. Post-workout should be the classic chair stretch (or banded chair stretch) for 1:00/side at minimum, then grab a foam roller for the specific lower back rock & roll for 3:00+.

READ: Is the RICE Method All Wrong? – Spartan Race

Kyle in “the catch”

CrossFit WOD for Sunday 2/16

6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Share separate totals of calories rowed, burpee reps and double-under reps completed. Post-workout is 50 banded good mornings (recovery of post chain). Calf rollout on kettlebell, 3min/side. Doorway chest stretch, 90sec/side

READ: Why Protein Isn’t Created Equal (And How to Find the Best Sources For Your Needs) – BarBend


CrossFit WOD for Saturday 2/15

3-6-9-12-15-18-21 reps for time:
dumbbell hang clean & jerk/side, 50/35/20lbs

*Run 200m at the end of each round. Preference is bike, ski, THEN rower. Share times to whiteboard.

READ: Ketogenic Diet, HIIT, and Memory Training in Treatment of Mild Cognitive Impairment: A Case Study – CrossFit

Flashback Friday: Varsha and Rachael at CFSLU circa 2011

CrossFit WOD for Champagne Friday 2/13

bench press 5×5 (use highest load from last week’s and go sets across), then

AMRAP in 10:00
10 power cleans, 61/43/29kg (Performance adds 5kg per round)
10 hspu

Share scores (total reps completed) to whiteboard. Post-workout includes sink stretching, and doorway chest stretches to open up that anterior shoulder from all the pressing.

READ: Everything You Need to Know About Chocolate – NY Times


We use our wrists, elbows, and shoulders quite a lot in CrossFit as we regularly load and hang off of said joints. You put in a lot of work through repetition- the big question is do you even that out with stretching and other forms of mobility?

CrossFit WOD for Thursday 2/12/2020

5k row/ski/run for time, then immediately establish a 1RM thruster in 10:00

Share time and heaviest successful load to whiteboard. Post-workout will include some back and bicep work to restore the integrity of muscle after the mono structural and lifting efforts.

READ: Meet the Gym that Helped 20 People Come Off Their Diabetes Medication in 2019 – Morning Chalk Up

Andrew S, who competed at LIFT-O-MANIA this past Saturday

CrossFit WOD for Wednesday 2/12

4:00 to complete 10 snatches at 70%
3:00 to complete 4 snatches at 80%
2:00 to complete 2 snatches at 90%

then 100-200-300-400-500m row, with the 500m being a time trial.

Share snatch score (out of 16) and 500m time to whiteboard. Post-workout should involve foam rolling the lower back, then bar-in-trap for 2:00+ per side.

READ: Does Seattle Earn Its Place as 2nd Healthiest City in US? – MyNorthwest

Mobilizing after class

To ensure better recovery and to minimize that terrible feeling when trying to move when sore, you should really stretch and roll out after your workouts.

Knowing which body parts react better to specific treatments take time and practice, and it makes a world of difference when you hit those difficult WODs.

We’ve recently started sharing what we plan to do at the end of each workout. Refer back here to get on it yourself if it’s not done in class.

CrossFit WOD for Tuesday 2/11/2020

AMRAP in 20:00
3/2 muscle-ups
6 single leg squats
12 burpees

Share scores to whiteboard. Post-workout will include Hips of Glory for 1:00/position/side to restore hip function after all the kipping, squatting, and sprawling.

READ: The Story of Breakfast, Part 2 – CrossFit

Andrew’s Goals
I eat to fuel myself enough to stay active as a father to a toddler, fit enough as a strength & conditioning coach, and powerful enough to compete in Olympic Weightlifting. I want to be strong enough to avoid getting brittle as I get older, healthy enough to avoid metabolic disease.

Andrew’s Nutrition
I eat 4-6 times a day to make sure I keep my metabolism consistent, with my biggest meal coming in the evening on days I workout hard.

We try to eat fresh whole foods (more or less paleo), but still enjoy the benefits of food science for convenience and storage. I probably cook more than Sheena does, but we also have to provide food for our 3-year-old so sometimes we just eat whatever we make- generally Annie’s mac and cheese.

Proteins: I always tend to have ground beef in the freezer, canned tuna in the cupboard, and eggs in the fridge. Most of our fats come from whatever I cook with- Kerrygold butter, coconut oil, olive oil, and sesame oil. Carbs come from wherever we can get them! Carbs are many. Large sack of white rice always at the ready (we’re Filipino!), frozen broccoli, riced cauliflower, cherry tomatoes, bell peppers, and green beans ready to be nuked in a time crunch or when out of the fresh stuff. We get Imperfect Produce CSA boxes every other week, otherwise we’ll hit up a grocery/farmer’s market for whatever recipes we decided on. My favorite produce is probably spinach, scallions, yellow onions, spring mix, Braeburn apples (fight me), and bananas.

(In a later post we’ll be sharing what our staff puts on their grocery lists.)

I try my best to avoid all the sugary, fatty stuff- but it’s the best! If I’m shopping and I see something I usually grab a once-a-week treat: could be ice cream, a bag of chips, a couple of sleeves of cookies, etc. Fortunately I do well with carbs metabolically so it’s been easy for me to “stay in shape” even when I’m eating like crap.

Andrew’s Favorites
I drink at least one Zevia (zero-calorie soda) a day. I have a ton of favorite recipes: pastel de papa, primalaya, and sinigang– basically everything I share on the blog is good too- find them here. Favorite meal is scrambled eggs or a breakfast sandwich (croissant + egg + ham + mayo). Favorite kryptonite is Chili Cheese Fritos or shortbread cookies.

Andrew’s Typical Day
When I wake I’ll try to crush as much water as possible to get the systems going. Some mornings I workout, and that’s generally on an empty stomach. Pre-workout or BCAAs or coffee if I need a lifeline. First meal usually includes a combo of eggs and butter, greens if I have them handy. Coffee. Will try to snack on some protein/fruit/or nuts in the mid-morning if my coffee wasn’t a latte. Lunch is usually heavier on carbs if I have my daughter (I just share), otherwise I’ll try to have a protein and greens. Another coffee or snack in the afternoon when I start coaching at FCF. If I workout in the evening I’ll try to supplement with a protein shake before I have a dinner that looks like lunch (protein, greens, carbs, all cooked in fat).

Andrew’s Hydration & Sleep
I’ve done way better in 2020 about my hydration so check out my journal for that- I don’t include my coffee or Zevias. I also suck at sleep- maybe average 4-6 hours daily.

Nutrition, Health, and Training Thoughts
How you fuel your body determines how your body performs and looks. It’s all connected and as an athlete in the gym who works really hard at completing your given exercises, why aren’t you as disciplined with your food intake?

CrossFit WOD for Monday 2/10/2020

handstand pushup strength ladder 4x (1-2-1)

EMOM for 18:00
a. 20/15 calories
b. 15 box jump overs
c. 20 kettlebell swings

Pick your poison- I would prefer the ski erg or Echo bike over the rower, but depending on the size of the class I just want you completing the work within each minute. Challenge yourself with higher boxes or heavier bells, but complete the work every interval!

Post-workout should be calf stretching and Super Pigeon.

READ: The Story of Breakfast, Part 1 – CrossFit