Performance Enhancing Drugs and more have a been a point of contention for a long time in sports and physical activities where money and pride are on the line. This was a pretty good primer when it was aired earlier this year:

A new movie on NETFLIX called Icarus was released and it is a fantastic look into something we all knew about, but didn’t see how deep it really went, how big of a conspiracy it was, as well as ties to some of the current events.

As far as programming goes last week we did some modified 2017 CrossFit Games events, this year we do a mix of previous years’ events!

ARTICLES

+ Russian Insider Says State-Run Doping Fueled Olympic Gold – NY Times
+ (Weightlifter) Apti Aukhadov (RUS) Officially Loses 2012 Silver Medal – FloElite
+ Icarus: A Doping House of Cards Tumbles Down – The Atlantic

CrossFit WOD for Monday 8/14

“DT”

5 rounds for time:
12 deadlifts
9 hang power cleans
6 jerks

Rx = 70/50kg, Fitness & Health = 43/29kg, Performance goes for Double DT in the allotted time cap of 15 minutes.

Post time or time cap to whiteboard!

Olympic Weightlifting WOD

snatch, back squat, snatch pull

Powerlifting WOD

back squat, bench press, weighted pullups, GHD situp holds, kettlebell swings, HSPU

Kettlebell WOD

– Primal movement
– Mobility work
– Getup skills
– Swing skills


Kristina B

Muscle-ups (strict or kipping) require a certain amount of strength to perform well and often. There’s a level of mobility and strength involved to to stay injury-free. You should be able to have 3 strict chest-to-bar pullups, and 3 full range-of-motion dips before attempting any muscle-ups.

Or you can be this athlete.

ARTICLES

+ Amanda: The Woman and the WOD – BTWB

CrossFit WOD for Friday 8/11

back squats 3×20

AMANDA

9-7-5 reps for time:
muscle-ups
squat snatch, 61/43kg

Performance can attempt AMANDA .45, but there is a 14:00 cap for all workouts.

Post times to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks

Powerlifting WOD

power cleans, back squats, presses

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Rows, squats and presses
– Swings


With any running workout, you can increase the intensity by putting on a weight-vest or ruck (We use GoRuck Ruckers). Just remember to maintain the intended stimulus the workout was designed for- in today’s case it’s an ENDURING workout, meaning it should feel like cardio: lower-powered continual movement from start to finish.

ARTICLES

+ Powerful vs Enduring – HP Athlete

CrossFit WOD for Thursday 8/10

5 rounds for time:
400m run
14 med ball cleans, 20/14lbs
14 burpee over med ball, 20/14lbs

Post time to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Endurance WOD

Long Interval: 4 sets of 500m run, 50s rest, 400m run, 40s rest, 300m run. Rest 3:00 between sets


Chip C and Leah W

Let’s see how you fare with today’s chipper! The Games-level athletes hit each exercise in pretty big sets.

ARTICLES

+ Has the Smartphone Destroyed a Generation? – The Atlantic

CrossFit WOD for Wednesday 8/9

for time:
100 pullups
80 med ball situps
60 pistols, alternating
40 calorie row
20 one-arm kettlebell push press, 24/16kg

Performance does GHD situps and 32/24kg push presses.

Post times to whiteboard / comments!

Olympic Weightlifting WOD

max clean & jerk, front squats

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal movement
– Mobility work
– Get up skills
– Swing drills
– Simple & Sinister

Stacey S and Lauren B at Battle at the Ballpark 2017

ARTICLES

+ 10x Your Results, One Tiny Action at a Time (The Power of Incremental Progress) – The Mission

CrossFit WOD for Tuesday 8/8

Starting with an empty bar SNATCH every minute on the minute, adding 2-5kg each time. When you can no longer snatch you will SNATCH DEADLIFT every minute, adding 2-5kg each time.

Post both numbers to whiteboard / comments!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

Gymnastics Strength WOD

Spinal articulation, compression work, hanging conditioning, stretching, bridge work

Endurance WOD

Short Interval: 5 sets of 4 x 50m easy jog, 50m sprint. Rest 3:00 between sets.

You can watch the events at games.crossfit.com

In celebration of this past weekend we’ll be doing our own versions of a lot of these events. Get ready!

ARTICLES

+ The 2017 CrossFit Games Events – CrossFit Games

CrossFit WOD for Monday 8/6

CGO 17.5 (Rx)

10 rounds for time:
9 thrusters, 43/29kg
35 double unders

CGO 17.5 (Scaled)

10 rounds for time:
9 thrusters, 29/20kg
35 single unders

Compare to 24MAR2017. Post times to whiteboard!

Olympic Weightlifting WOD – Max Week

snatch percentage ladder, clean & jerk percentage ladder

Powerlifting WOD – Week 10 of 12

squats, press, weighted pullups

Kettlebell WOD

– Primal mobility
– Clean and snatch skill work

We are offering a free Community CrossFit class this Saturday (8/5) at 12PM!

Our Community Classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun!

You can RSVP on our online scheduling system, or just show up!

Can’t make it?  We’re having another Community Class on Sat. 8/12! Loved the Community Class so much you want more?

Our next On-ramp will run August 22nd through September 16th. The full course is 12 classes, 4-weeks. Click here for details.

Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays

The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.

Athletes must choose one course time. Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.