Tony showing Sareena the ropes
We plan to add the 4:30pm Zoom class permanently on Monday and Wednesday. We’re also looking at adding a 6:30pm class multiple days a week.. and maybe an 8am?
Any particular Zoom, YouTube, or Instagram classes you’d like to see from us? Tell us in the comments.
WORKOUT for Wednesday 4/15/2020
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
No Equipment Variation
50-40-30-20-10 reps for time
jumping jacks
situps
Post time to comments!
2nd Serving: Need More Work? (Endurance-Bias)
3x 20:00 efforts for max distance, resting no more than 5:00 between efforts. Try to accumulate more total distance than you did on Sunday.
HSPU Strength Ladder: every 2:00 for two rounds do 1-2-3-2-1
READ: Parallette Training – The CrossFit Journal.
Parallettes are easy to make and can be a large part of your bodyweight control training. You can also use dumbbell handles in a pinch, but the taller heights and better stability allow for more variance with the proper tools. We just made four more pairs in addition to what we already had for member equipment take-out!
WATCH: Premieres at 8am Wednesday morning!
Come check out this 8am premiere of Scott’s Bodyweight Chipper full-class video tomorrow morning!
WORKOUT for Tuesday 4/14/2020
every 2:00 on the minute for 6 rounds:
12 deadlifts
9 hang cleans
6 push press
max burpees in the remaining time
Rx = 50/35/20lbs dumbbell or 24/16/12kg kettlebell
At-Home Variation: same format as above, but fill a backpack with heavy books and treat it like a sandbag. Use both hands to control the lifting movements- no alternating sides each round.
2nd Serving – Need More Work? (Strength-Bias)
27-21-15-9 reps for quality
overhead squats
snatch-grip RDL + bent over row
handstand pushups
pullup
Use loading and variation that allows you to complete each round (of 27, of 21, of 15, of 9) in two to three sets, focusing on tempo and control of movement.
HSPU Strength Ladder: EMOM x 4 of 1-2-1
READ: CDC Report Says People in Four Key Cities Are Listening to Stay-At-Home Orders – CNN. Good job Seattle! Let’s keep this going so we can return to “normal” as soon as possible.
WATCH:
Lori rowing
What a doozy of a 2nd Serving today!
We alternate days of Endurance-Bias and Strength-Bias work through the weekdays so there are plenty of options for extra work if you need more than the daily workout.
WORKOUT for Monday 4/13/2020
every 30 seconds for 7 minutes:
– 1 jumping air squat (adding 1 rep every 30 seconds)
then immediately into…
every 30 seconds for 7 minutes:
– 1 hand-release push-up (adding 1 rep every 30 seconds)
Post completed number of air squats and pushups to comments!
2nd Serving – Need More Work? (Endurance-Bias)
Max distance in 60 minutes (walk, run, ruck, row, ski, bike, crawl, etc). Focus on a good “trying” pace and make sure you don’t go so hard you have to stop.
HSPU Strength Ladder: every minute on the minute x 4 do 1-2-1
READ: How to Row For a CrossFit Workout – Dark Horse Rowing
WATCH:
Memorial Day Murph 2018
Memorial Day is less than 2 months away! Hopefully we’ll be back in the gym by that point and will be able to do our annual Murph workout. To prepare that, let’s train a varied version with a more manageable rep scheme. Fee free to throw on a weight vest if you have it!
WORKOUT for Easter Sunday 4/12/2020
for time:
1 mile run then
5 rounds of
– 20 pullups
– 40 pushups
– 60 air squats
then 1 mile run
Limited-Space Variation
for time:
100 burpees then
5 rounds of
– 20 bent-over rows w/ heavy odd-object
– 40 pushups
– 60 air squats
then 100 burpees
If you don’t have a pullup bar, try to find a table or ledge that you can hold onto for a modified ring row. Or sub for bent-over rows. Post time to comments!
2nd Serving – Need More Work? (Endurance-Bias)
500-400-300-200-100m row/ski each for time. Hold a handstand for the same amount of time immediately after completion. Example: if it takes you 1:35 to row 500m then hold a handstand for 1:35. Repeat for 400m, then 300m, then 200m, then 100m.
Run would be 400-300-200-100-50m. Bike would be 1k-.8k-.6k-.4k-.2k
Rest as needed after the handstands before the next effort.
HSPU Strength Ladder
every minute on the minute for 3:00 do 1-2-1
READ: This 51-Year-Old Won’t Let Coronavirus Derail Her CrossFit Goals – Rappler
WATCH:
I did the workout yesterday live at 4:30pm on IG and YouTube:
Went through a warmup, skills, the workout, then (on YouTube only) I did some cool down stretches.
Saturday morning you can join us at 10am on Zoom for a YOGA class with Ivan!
Sunday morning at 10am Team Mots will run a HIIT class, at 12pm Dave will be doing another cooking class.
WORKOUT for Saturday 4/11/2020
Rx Division
for time:
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Scaled Division
for time:
50 jumping jacks
15 burpees
35 jumping jacks
12 burpees
20 jumping jacks
9 burpees
2nd Serving – Need More Work? (Strength-Bias)
Rest as needed between each of the following four efforts.
a. tabata bottom-to-bottom squats
b. tabata top-to-top dive-banded pushups
c. max hang power cleans in 5:00 (Ideally a pair of 50/35/20lbs. Goal is 70+ reps.)
d. 30 of each version of calf raises: feet parallel, toes out, toes in, R-side only, L-side only, toes in, toes out, feet parallel)
HSPU Strength Ladder
EMOM x 5:00 of 1-2-1
READ: 5 Fitness-Inspired Videos to Watch While You’re Stuck at Home – Morning Chalk Up
WATCH:
Remember muscle-ups?!
Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.
You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!
WORKOUT for Friday 4/10/2020
as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups
Post total rounds plus reps to comments!
2nd Serving: Need More Work? (Endurance-bias)
Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.
10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)
Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.
HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1
READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News
WATCH:
Throwback Thursday: when you could slap hands to tag your swolemate.
WORKOUT for Thursday 4/9/2020
10-9-8-7-6-5-4-3-2-1 reps for time of
toes-to-bar/supported dragon flags
burpees
Do 30 double unders (or single unders or jumping squats or Penguin jumps) between rounds. Post times to comments!
2nd Serving: Need More Work? (Strength-Bias)
Choose loading that allows you to reach the prescribed amount of reps, with 2-5 reps in reserve.
5 rounds
10 Z-press
30 Chinese lat raise
then
150 banded bicep curls
150 banded step-ups (75 on one leg, then 75 on the other)
150 banded good mornings
HSPU Strength Ladder: E2MOM x 2 do 1-2-3-2-1
READ: Really Cool Handmade Parallettes – CrossFit
WATCH: Yesterday’s YOUTUBE LIVE workout:
