Coach Dave

CONDITIONING for Monday 10/12/2020

At-Home ANNIE

50-40-30-20-10 reps for time:
(jumping) lunges
situps

Post time to comments!

READ: First, Second, Third… Fourth Pull? – Weightlifting House
WATCH:

It’s National Coming Out Day and at 9am a handful of coaches will be doing an AMRAP of 10:00 of burpees to for OUTathletics. Join in on the fun and watch on instagram!

YOGA for Sunday 10/11/2020

CONDITIONING for Saturday 10/10/2020

READ: Are Outdoor Gyms the Future of Fitness? – VOGUE
WATCH:

Back when we could be close to each other

CONDITIONING for Friday 10/9/2020

BROADCAST

for time:
6:00 of cardio
50 power cleans
40 box jumps
30 shoulder-to-overhead
20 pogo burpees

Cardio can be 3:00 of running out, then 3:00 of running back in, or rowing, or jump roping, cycling, or doing movement patterns in place (really anything). Post time to comments!

READ: Pledge to Team FOUNDATION for a Burpee-a-Thon this Sunday for National Coming Out Day! – PledgeIt. We’ll stream the event from the gym!
WATCH:

CONDITIONING for Thursday 10/8/2020

PURPLE PONY

3 rounds for max total reps:
2:00 bar-facing burpees
2:00 hang squat cleans
1:00 rest

Post score to comments!

READ: 2020 CrossFit Games Highlights
WATCH:

This coming Sunday is National Coming Out Day and a number of our team plan to participate in a BURPEE-A-THON to raise funds for OUTAthletics! We’ve worked with them before for OUTwod and am excited to sweat on their behalf again!

LIFT HEAVY, LOVE STRONG

By the time of this posting we have already doubled our initial goal, so why not help us triple it?!

DONATE HERE: https://charity.pledgeit.org/t/QD8Y2xSfCP

Feel free to sponsor the coaches as well! Team Andrew and Team David (current Worldwide fundraiser!) and Team Robyn and Team Ron and Team Scott and Team Tony!

CONDITIONING for Wednesday 10/7/2020

MR BLONDE

AMRAP in 12:00
24 alternating lunges
12 hand-release pushups

For an added challenge add load to one or both of the movements. Post score to comments!

READ: Texas Officer Charged with Jonathan Price’s Murder – CNN
WATCH:

 

View this post on Instagram

 

Words cannot express how elated we are to have been able to bring this mural back to life. When we did this the first time June 11,2020 all we knew was it needed to be done. It needed to be done here, and it needed to be done now. We gathered what supplies we could, called all the dope artists we knew, and got it done.The way this all came together in less than 48hours will never not baffle our minds. Especially after having done it again, with much more time and a lot more resources. The message and the movement that is Black Lives Matter is not a new one. That’s just what we call it today. 30 years from now it may go by a different name. The hope is that people will not have to lose their lives in order for the idea to be true. That is why we do this work. #VMC We want to thank everyone who made this possible. Jason Huff at the @seaofficeofarts and Dahvee Enciso @seattledot you were both a pleasure to work with. We want to thank all the photographers and media we invited to capture this moment, especially @zornbtaylor @fuego_gatsby @nowah_j @kylekotajarvi @dipsauce and Bobbie Stills with @wwconverge. We want to thank @blueconestudios and @cmehitt for always supporting us. @chefwierdo for feeding us. @mikeyscloset17 for making our masks. @mikeillvester for closing us out wit some proper vibes. All of our families and loved ones who nurture us outside of this work. All the volunteers who helped us on the ground. And we want to thank all of you for seeing beauty and positivity and affirmation in this art and in its artists. Here’s to an artistic revolution 🎨✊🏾 ❤️#vmcblmmural

A post shared by Vivid Matter Collective (@vividmattercollective) on

CONDITIONING for Tuesday 10/6/2020

TOUGO

3 rounds for time:
15 deadlifts
30 box jump overs

Use a deadlift heavy enough to force about two breaks in the second and third round. Use a box height that forces you into a slower than normal rhythm. Post time to comments!

READ: Acknowledging a Botched First Effort, City of Seattle Plan with Artists to Recreate BLACK LIVES MATTER Mural – CHS
WATCH:

CONDITIONING for Monday 10/5/2020

MONORAIL

3 rounds for max total reps, 1:00 stations of:
thruters
pogo hops
step-ups
T-pushups
Devil’s press
rest

Post results to comments!

READ: New Sugar Limits Urged to Curb Obesity – The Food Institute
WATCH:

CONDITIONING for Saturday 10/3/2020

High Intensity Interval Training with Lauren & Nathan!