Are you recovering properly post-workout? Or do you live sore all the time?

Kris and Hugh stretching those hammies

  1. What do you do IMMEDIATELY after finishing class? Are you stretching like the gentlemen above? Do you work on accessories given to you by one of our coaches? Don’t just wipe up and leave- you need to cool down.. and most of you need to stretch and mobilize for a couple of minutes.
  2. Are you feeding yourself as soon as possible after training? You’ll notice some of your swolemates bring food and/or shakers with them to get the proper calories (and amount of calories) in just after they put their equipment away. Hell, some even start on their protein/carb drinks right in the middle of the training session. Be prepared so you don’t grab that donut or beer you think you deserve- save that for Friday or Saturday.
  3. If you do happen to work on some extra accessories or mobilize, are they the correct ones for you? Is it the correct dosage for maximum effect? If they didn’t come from us, I think you should run it by us so we can make adjustments- we see you all the time so we might have a better read.
  4. We offer 2x/week for those doing MORE than just training with us- they put in mileage running or cycling, they play intramural sports, they are serious about other outdoor activities, etc. All other humans should be on 3x/week or more to really get the intended stimulus for the program.
  5. How many hours of quality sleep are you getting a night?

As always feel free to talk to a coach if you need any assistance!

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+ CrossFit and Rhabdo – Just Alyssa

CrossFit WOD for Thursday 5/24

for time, fast and heavy:
21 dumbbell thrusters
400m run
18 dumbbell thrusters
400m run
15 dumbbell thrusters
400m run

Post time and load to whiteboard.

Do you have adequate shoulder mobility? Do you have excellent shoulder mobility?

Test it with the Z-Press! Sit on the ground with your legs locked out and together. Take a loaded implement and press it up and back to full lockout.


Isabel doing a Z-Press with a bumper plate

ARTICLES

+ How I Got My Kids to Love Broccolli – CrossFit Journal

CrossFit WOD for Wednesday 5/23

“CHELSEA”

EMOM for 30 min perform:
5 pullups
10 pushups
15 squats

If you fall behind the clock keep going but reduce each exercise by two reps (3/8/13).

Compare to 13NOV2015, 21AUG2015. Post results to comments!

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

hang clean 85+/1 (3)
4 front squats + 1 jerk 90+/1 (2)

good morning 3×6
side bend 3×12/side
dips 3×15
bonus: max back ext hold

Powerlifting WOD – Week 3/3, Day 2/3

bench press 60/5, 75/5, 85/3, 95/1+

good morning 5×10
toes-to-bar 3×15
tricep opener complex 5×5

“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.

Justin jumping onto a 24″ box

ARTICLES

The Ultimate CrossFit Nutrition Calculator: Weight Loss, Muscle Gain, and Body Fat – Tier Three Tactical

CrossFit WOD for Tasty Tuesday 5/22

1. back squat 5x5x70-75%
2. tabata front squats, 43/29kg
3. max burpee box jumps, 24/20″, in 5 minutes

Post tabata and AMRAP scores to whiteboard!

CompEx WOD

MFT #1459

Gymnastics Strength WOD

still rings and headstands

HIIT WOD

15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups

4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch

3:00 max bench over & unders

as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps

Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):

We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.

On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.

ARTICLES

+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend

Anyone else spend part of their weekend watching people run on treadmills?!

CrossFit WOD for Monday 5/21

weighted pullup 5×2, then

15-25-35 reps for time:
power snatch, 35/25kg
4x double unders

1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.

Post time to whiteboard!

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

hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)

box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank

Powerlifting WOD – Week 1/3, Day 1/3

back squat 60/5, 75/5, 85/3, 95/1+

dip 5×15
chinup 5×10
bicep opener complex 5×5

Kettlebell WOD

Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets

then

For 15 minutes:

300m row
3 kb cleans
3 kb squats
3 kb push press
30 crunches

Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.


“Handles” going overhead at last year’s Battle at the Ballpark

ARTICLES

+ Coaches Corner: Prepping For Murph – Beyond the Whiteboard

CrossFit WOD for Friday 5/18

JACK

AMRAP in 20 minutes:
10 push presses, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post total reps completed to whiteboard!

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

hang snatches 80/3 (3)
hang cleans 80/3 (3)

GHR 3×12
ab-rollouts 3×12
lat flys 3×12
50 banded good mornings

Powerlifting WOD – Week 2/3, Day 3/3

deadlifts 90/3+

db chest press 5×12
db row 5×12
reverse hyper 5×12

Kettlebell WOD

A) Rack pull deadlifts 10×2 @ 85-90%

B) 50-40-30-20-10 reps ft:
goblet squats
kb swings

Get ready for some high-volume shenanigans!

David wearing a GoRuck ruck backwards during a Pregnant WOD

Today would be a great day to try some rounds wearing a weight vest or a ruck on your body if you plan to do MURPH with us on Memorial Day.

ARTICLES

+ The Science Behind Compression Technology For Performance Recovery – Dr. John Rusin

CrossFit WOD for Thursday 5/17

BARBARA

5 rounds, for total time:
20 pullups
30 pushups
40 situps
50 squats

Rest precisely 3:00 between each round.

Post time to whiteboard!

HIIT WOD

Every 3 mins for 15 mins

15 cal row
15 burpees

-then-

Every 3 mins for 15 mins

15 cal air bike
15 1 arm db overhead lunge steps

-then-

Every 3 mins for 15 mins

1 gym length weighted rope pulls
1 gym length 1 arm front rack kb carry (right)
1 gym length 1 arm front rack kb carry (left)
1 gym length weighted rope pulls

Limited-edition shirts (in very limited quantities) available now!


Rock yours at Safeco this summer

This Saturday we’ll be hosting our first SINGLET SATURDAY!

At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call it a day. It’d be nice to have all morning/afternoon/evening athletes mix and mingle and challenge each other to new levels of lifting. We’ll play some of the Pan Am Championships and we’ll prep for the last week of the May program.

It costs a class and is open to anyone confident in their own weightlifting skill set and limitations. We won’t be teaching basics, just sharpening the technique you already have.

ARTICLES

+ The Grip Problem – Starting Strength

CrossFit WOD for Wednesday 5/16

overhead squat 5-5-5
snatch balance 3-3-3
hang (squat) snatch 1-1-1

Post heaviest loads to whiteboard!

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

hang clean 80/3 (3)
3 front squats + 1 jerk 83+/1 (2)
clean pull 105/3 (3)

good mornings 3×6
side bend 3×10/side
dips 3×15
bonus: banded tricep extensions 2xME

Powerlifting WOD – W2D2

bench press 90/3+

good morning 5×10
toes-to-bar 4×15
tricep openers 5×5

Kettlebell WOD

A)
3 rounds
250m run
21 kb push presses
12 pull ups

B)

Death by Kettlebell Swings
Minute 1, 1 swing
Minute 2, 2 swings
Minute 3, 3 swings . . . .

C)
cool down & abs