Can’t do HSPU? Try Z-presses with something heavy
Sunday at 1pm PST on Instagram Live Coach/Chef Dave will be making some FLUFFY F*CKING PANCAKES! Here’s the list of ingredients needed:
2 cups all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1 tsp salt
1 tbsp sugar
2 egg yolks
2 egg whites
1/2 cup milk of some variety (vanilla soy preferred)
1/2 cup sour cream
1 cup yogurt of some variety (goat preferred)
4 tbsp butter
Optional add-ins: fruit (we’ll have blueberries)
CrossFit WOD for Saturday 5/2/2020
70 HSPU for time. 100m run or 20 jumping jacks every break.
If you cannot do HSPU or do not have space, scale them to your hardest version of a push-up. Pike push-ups with elevated feet? Strict push-ups?
Post time to comments!
HSPU Strength Ladder: EMOM x6 of 1-2-1 reps
READ: Marie Kondo Cleaned House Now She Wants to Fix Your Whole Life – Fast Company
WATCH: Missed yesterday’s workout? We’ll take you through a warmup and skill session then hit it on your own!
It’s Champagne Friday! Join us at 6:30pm on Zoom- address in ZenPlanner.
SESSION for Champagne Friday 5/1/2020
WARMUP
– Cossack squats, static squat stretch, ankle mobility
– 3-5 sets of 5-8 push-ups with a 5-second tempo down then quickly locking out
– 3 sets of a 1:00 gymnastics-style plank
WORKOUT
AMRAP in 10 minutes:
– 10 plyo push-ups
– 15 v-ups
– 20 rocket launchers (jumping 1-1/4 squat)
2:00 rest then
AMRAP in 5 minutes:
– 10 push-ups
– 15 sit ups
– 20 air squats
– The workout essentially repeats itself after the break, but with a shorter time domain and simpler movements. This should allow you to continue moving through each exercise even if fatigued from the first 10 minute AMRAP.
Share total reps completed to comments!
2nd Serving- Need More Work? (Strength-Bias)
5 rounds spread throughout the day
21s for delts + 21s for biceps
HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 handstand pushups
READ: Seattle Institutes a 15% Cap on Food Delivery Service Commissions – The Seattle Times
WATCH:
A promotion from our partners
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- O2: 50% OFF beverages + FREE Shipping + 50% of the profits from your sale back to our gym.
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- Chomps.com: 10% off their “pro-protein, anti-junk” beef, turkey, and venison snacks + 50% of the profits donated back to our gym.
- Working Against Gravity will donate $50 to our gym.
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Don’t forget to use code RECOVERY1436 at checkout, and pass the message along to help spread the word. We believe in these brands and what they’re doing to help support our community!
LAST BUT NOT LEAST, O2, Born Primitive, Puori, and Bear KompleX will be offering a combined $100 gift card ($25 per brand) for all members who maintain active memberships through the month of May. Gift cards will be distributed in the month of June.
Andrew’s favorites of these brands
– Lemon Lime O2,
– Bear KompleX weight vest
– Bear KompleX Carbon Comp Grips (3-hole)
– Bear KompleX patch belt
– and all of the Chomps are delicious
Just a friendly reminder that we have a SHOOT THE SH*T THURSDAY tonight at 6:30pm. Ask questions in the comments, on Instagram, on Facebook, or by email and we’ll talk about it tonight Live on Instagram and Facebook!
SESSION for Thursday 4/30/2020
WARMUP
Start with dynamic range of motion for about 7:00 then 3-5 rounds of these stretches
– World’s Greatest Stretch per side
– Seated shoulder extension stretch
Review and practice the movements from the workout to ensure quality technique and confidence in ability.
Rx WORKOUT
every :90 complete:
12 Burpees over object (ideally DB or KB)
max overhead DB/KB lunges in remaining time
Rest 30 seconds. Repeat for 8 rounds.
NO EQUIPMENT WORKOUT
every :90 complete
12 Burpees over backpack
max overhead backpack lunges (use both arms to hold object overhead)
Rest 30 seconds. Repeat for 8 rounds.
Share total amount of lunges to comments!
Ideally the burpees and the lunges should go for about :45 each. If it takes them longer than 1:00 to do the 12 burpees, scale the number back to 10 or 8. You can bear the loading overhead however you want. No alternating sides required. Focus on your midline stability, especially as you get fatigued.
2nd Serving – Need More Work? (Endurance-Bias)
Walk briskly for two to three minutes to wake up your muscles.
Run five minutes at an easy, conversational effort to warm your muscles.
Run at a moderate to hard effort for three minutes (not all out).
Run six 15-second accelerations (progress the speed of your runs to close to a sprint and then walk it out to recover).
Finish with four 15-second skipping drills (focusing on pushing off your toes and reaching your body forward versus up in the air).
Set your stopwatch. How far can you run in 25:00?
HSPU Strength Ladder: every minute on the minute for 5 rounds do 1-2-1 handstand pushups (or variable)
READ: WA State’s Stay Home Orders Extend Past May 4th, No Reopening Date Set – KING 5
WATCH:
Sorry, not sorry.
SESSION for Wednesday 4/29/2020
WARMUP
– Jump rope for 5:00, going through different variations (or jumping jacks/penguin jumps/squats depending on your equipment and neighbor situation.
– Kettlebell RDLs
– Cover set up and points of performance for KB swing. Make sure you are starting the swing with a flat back and picking the KB up in front of you.
Rx WORKOUT
AMRAP in 20 minutes:
10 reverse crunches
20 American KB swings, 24/16/12kg
30 double unders
NO EQUIPMENT OPTION
AMRAP in 20 minutes:
10 reverse crunches
10 Romanian deadlifts + 10 push presses (using a heavy backpack)
30 jumping jacks
This is a workout where athletes *should* be able to put it in cruise control and just go, doing all the sets unbroken. That said scale appropriately so that not taking a lot of breaks during this workout. An athlete who scales correctly should be able to do 8+ rounds.
Share rounds and reps to comments!
2nd Serving – Need More Work? (Strength-Bias)
every 2:00 on the minute x3 do 8-12 front-loaded good morning and 8-12 bent over row
every 2:00 on the minute x3 do 12-15 overhead situps & 8-12 z-press
every 3:00 on the minute x3 do 50 banded bicep curls
HSPU Strength Ladder: every minute on the minute x5 do 1-2-1 reps
READ: Poll: Most WA Voters Wary of Reopening Economy Too Soon – Crosscut
WATCH: Follow-Along Workout: AIR SQUATS & DOUBLE UNDERS
The blog has been acting funny recently so you’re all just going to get text!
- Join us at 8am on Instagram Live and Facebook Live- we will have a quick workout and stretch session with Andrew
- And remember that Dave’s Midday Ab Challenge will be daily at 2:05pm PST for the next 13 days!
SESSION for Tuesday 4/28/2020
WARMUP
Shoulder prep. In addition to stretching, have them do some strict presses and push presses with their weight to prime the movements.
Do 10 good mornings and 5 double pushup burpees at a steady pace for 5:00
Get their heart rate up for 5:00 before the workout! Dealer’s choice on which movements you use.
WORKOUT (Rx OPTION)
for time:
40 speed skaters
10 single DB devils press, (5 right side then 5 left side)
40 speed skaters
20 alternating DB hang clean and jerks
40 speed skaters
30 alternating DB snatches
Rx dumbbell would be 50/35/20lbs.
WORKOUT (NO EQUIPMENT OPTION) – Use a backpack!
for time:
40 speed skaters
10 (burpee + American backpack swings)
40 speed skaters
20 backpack hang clean and jerks
40 speed skaters
30 backpack thrusters
15:00 time cap. Speed skaters to keep the heart rate up. DB sets are small enough that you can go unbroken.
Post time to comments!
2nd Serving: Need More Work? (Endurance-Bias)
Walk two to three minutes to pre-warm your body.
Run two miles in the yellow zone (easy effort).
Run one mile in the orange zone (just outside your comfort zone).
Finish the final mile in the red zone (hard, but controlled).
Run one mile at just outside your comfort zone, or a place where you can no longer talk in sentences (at the upper edge of the orange and red zone, your “red line”).
Follow with walking two minutes to catch your breath and recover (take more time if needed).
Cool down by running five minutes at an easy effort and walking three minutes.
HSPU Strength Ladder
E2MOM x2 do 1-2-3-2-1 reps
We are experiencing website issues at the moment. 😩😩😩Working on a fix!
SPECIAL ENGAGEMENTS this week!
Mon 4/27
8am FOLLOW-ALONG WORKOUT premiere on YouTube
Tues 4/28
8am WORKOUT on Instagram & Facebook Live
Wed 4/29
6:30pm STRETCHING with Andrew on Zoom
Thurs 4/30
2:30pm Shoot the Shit Thursdays with Andrew on Instagram & Facebook Live
Fri 5/1
4:30pm LIVE WORKOUT with Andrew on Instagram & Facebook Live
Sat 5/2
10am HIIT with Mots of Muscle on Instagram Live
Sun 5/3
10am YOGA with Ivan on Zoom
1pm COOKING with Dave on Instagram Live
SESSION for Monday 4/27/2020
ZACHARY TELLIER
for time:
10 burpees
.
10 burpees
25 pushups
.
10 burpees
25 pushups
50 lunges
.
10 burpees
25 pushups
50 lunges
100 situps
.
10 burpees
25 pushups
50 lunges
100 situps
150 air squats
30:00 time cap. Post time to comments whenever the blog is back online!
2nd Serving (Strength-Bias)
for time:
40 front squats, 70/50/30kg
40 (strict) handstand pushups
HSPU Strength Ladder
every 2:00 on the minute x2 do 1-2-3-2-1 reps
Here are some useful exercises you can utilize if you’re at home without an obvious workout equipment!
WORKOUT for Sunday 4/26/2020
Movement patterns for 10:00 then
4 rounds:
400m run
*Rest 1 minute between rounds
6 rounds:
200m run
*Rest 45 sec between rounds
10 rounds:
100m sprint
*Rest 30 sec between rounds
Post your best 400m, 200m, and 100m times!
HSPU Strength Ladder: every minute on the minute x4 do 1-2-1 reps. Increase range or difficulty.
READ:
WATCH: Fittest in Dubai is now streaming on Amazon Prime Video!
