Nate A at UrbanCF’s FIGHT GONE BAD circa 2011

The pulling movement pattern should be solid: pull the shoulder blades (“scaps”) together, following through with the elbows. In the row, you drive with the legs and finish with the elbows. In the hang power clean, you drive with the legs and finish with the elbows (first up then forward). In the Pendlay row, you simply hold the position and finish with the elbows.

Better scap function lead to better posture and more efficient movement patterns overall!

ARTICLES

+ Macro Calculator – CALCULO

CrossFit WOD for Thursday 6/15

EMOM for 4 min: 12reps strict or weighted pullups

4 rounds for time
250/200m row
15 hang power cleans 61/43kg
15 Pendlay row, 61/43kg

Post time to whiteboard!

HellaFit WOD

A metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD

Long Interval: 4x 1000m, 60sec rest, 400m, 2min rest, 200m, 30sec rest

Masskrugstemmen

Who’s ready for another FCF FIELD DAY?!

ARTICLES

Episode 58 – Nicole Carrol On the Early Days and Preserving the Culture of CrossFit – Julie Foucher

CrossFit WOD for Wednesday 6/14

deadlift 3x2x93%, 2x1x95%, 1x1x97%

AMRAP in 12 minutes:
12 plate ground-to-overhead
12 burpee onto plate
12 overhead lunges

Fitness = 20/10kg, Performance = 25/15kg

Post score to whiteboard!

Olympic Weightlifting WOD

clean & jerk, clean high pull, front squat

Powerlifting WOD

back squat, bench press, deadlifts, midline accessories

Kettlebell WOD

– Primal mobility: extended version with more crawling, hops, etc.
– Snatch skill work with presses and lunges worked in

Why do I celebrate PRIDE?

I am passionate about our incredible gym family and I want to nurture the diversity, inclusion and equality that makes us our community so special. It’s important to me that our gym is safe, welcoming and respectful to all who come in. Pride Month is an opportunity to show my support for the LGBTQ community and explore new ways in which I can advocate for LGBTQ rights. As one of your coaches, I try my best to show my advocacy of LGBTQ issues through participation in events and through my words and actions. For me, it’s not enough to say that I believe in equality for all. I’ve made changes in my everyday life, like using language that promotes inclusivity (15kg bar vs. “women’s bar”) and taking a stand (and engaging in discussion) when I hear anti-LGBTQ slurs and remarks made.


Pick up a #LiftHeavyLoveStrong rubber wristband at the gym- we’ll be handing these out at the parade

If you identify as a straight ally for equality, I encourage you to check out some ways you can become active in creating a community (and world!) where diversity is the norm and all people have access to equal rights. It’s important to voice our advocacy for our fellow gym-mates, friends, family, coworkers and even those whom we aren’t close with. Don’t be afraid to speak up and come out!

Pride Parade is a great way to show your support, I’ll see you there!

Two-hands anyhow

ARTICLES

+ Sweet Potatoes vs. Potatoes: Which Are Really Healthier? – Precision Nutrition

CrossFit WOD for Tuesday 6/13

AMRAP in 3 minutes:
7 kb front squat, right side
7 kb snatch, right side
7 strict press, right side
7 kb front squat, left side
7 kb snatch, left side
7 strict press, left side
AMRAP kb swings

1:00 rest. Repeat for 5 cycles.

Fitness = 12/8kg, Rx = 20/12kg, Performance = 24/16kg

Score is total kb swings. Post score to whiteboard!

HellaFit WOD

A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD (5:30pm) / CompEx WOD (6am)

Short Interval: 9x 300m run, with a 1:00 rest between efforts

Gymnastics Strength WOD

Pistol skills, hip compression drills, hamstring flexibility, hinge strength, muscle-up accessories, core conditioning


Brian C

Standing further away from the wall is actually a better strategy for powerful-enough athletes doing wall ball ball. Trajectory sends it exactly toward the intended target and if accuracy is correct, shoots the ball directly back at the athlete’s chest, allowing further cycling. There is no wasted extra effort in overthrowing, and no throwing with cranked necks, or general bad posture.

A look at the week ahead: Power cleans/double unders, kettlebell chipper, deadlifts (maybe you’ll max!), ground-to-overhead/plate burpee/overhead walk, pullups, row/hang power cleans/Pendlay row, the Hero workout JACK, another chipper, and a “Dumbbells For Daddies”.

This weekend is also the Seattle Rock & Roll Marathon, 1/2 Marathon, and 5k. Many roads are closed so plan ahead!

ARTICLES

+ International Functional Fitness Federation Established – FloElite

CrossFit WOD for Monday 6/12

AMRAP in 3 minutes:
10 power clean, heavy
30 double unders

Rest 3 minutes

AMRAP in 6 minutes
10 power clean, medium-heavy
30 double unders

Rest 3 minutes

AMRAP in 9 minutes:
10 power clean, medium
30 double unders

Rx = 70/50, 61/43, 52/38kg
Performance = 84/57, 70/50, 61/43kg

Olympic Weightlifting WOD

snatch + OHS, snatch high pulls, abs, backs, obliques

Powerlifting WOD

back squats, strict presses, weighted pullups, personal accessories

Kettlebell WOD

– Suitcase and OH Carry
– Get-Up Skill Work
– Return of Simple and Sinister
– Squat and Press Ladder to finish class

ARTICLES

+ 2017 East Regionals – Lucas Parker

CrossFit WOD for Friday 6/9

“T.U.P.”

15-12-9-6-3 reps for time of:
power cleans, 61/43kg
pullups
front squats, 61/43kg
pullups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.

Kettlebell WOD

Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses

Gymnastics Strength WOD

GB squat series, dips, Arabesque rotations, conditioning, stretching, muscle-up transitions

AP working his way through the plank obstacle at an early VERSUS throwdown

ARTICLES

+ Avoid Workout Injuries – Airrosti
+ Weightlifting Competition Warm-up Room Etiquette – Catalyst Athletics

We have a large number from our barbell club competing at the Trident Championships on 6/24 down at Trident Athletics in Tacoma.

CrossFit WOD for Thursday 6/8

Rx
for time:
800m run
10 back squats, 70/50kg
20 hand-release pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 70/50kg
30 hand-release pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 70/50kg
40 hand-release pushups
50 kettlebell swings, 24/16kg

Performance
for time:
800m run
10 back squats, 84/57kg
20 ring pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 84/57kg
30 ring pushups pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 84/57kg
40 ring pushups
50 kettlebell swings, 24/16kg

Post time to whiteboard!

HellaFit WOD

a 30-minute conditioning piece for cardio and stamina development!

Endurance WOD

Long Interval: 4x 1600m run, resting 3:00 between efforts

Foundations 2

deadlift 5×5

tabata (goblet) squats, ab-mat situps, kettlebell sumo deadlifts, and burpees