CrossFit WOD for Tuesday 12/17
“HOLLEYMAN”
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushup
1 power clean, 102/70/50kg
First appearing on CrossFit.com on Thursday 8/30/2012:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Post time to whiteboard.
Post-workout: foam roll quads/VMO for 5:00 then accumulate 3:00 in the sink stretch.
READ: Meat Guidelines – The Evidence – Zoë Harcombe
WATCH:
CrossFit WOD for Monday 12/16
strict pullup development 4(1-2-1)
27-21-25-9 reps for time:
alternating dumbbell snatch, 50/35/20lbs
toes-to-bar
Post time to whiteboard.
Post-Workout: With all of the hip flexion happening in today’s workout we need to focus on stretching it back out. We’ll hit the Banded Chair Stretch before the Banded Samson Stretch. :90/side twice.
BARBELL CLUB
We’re in Week 3 of our December cycle. Powerlifting hits another Dynamic Effort + Max Effort double day, while Olympic Weightlifting works on the complex for the last time with heavier loading.
READ: CrossFit Games Teen Athlete Jacob Morris Passes Away – The Barbell Spin
WATCH: Part 1
BRING-A-FRIEND CROSSFIT CLASS tomorrow at Noon! Bring something for DESC Donations please.
CrossFit WOD for Friday 12/13
“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Done at least once every mid-December! 43:00 time cap. Post time to whiteboard!
Post-workout: Hit the Elevated Samson Stretch for :90+/side twice. Then a standard Samson stretch for :60/side.
READ: Skill Development Forever – CrossFit
WATCH:
Any and all olympic weightlifting start positions should be consistent. Begin by stepping underneath the bar so that the ball of the foot is underneath the barbell. (Those with Nike Romaleo 1 or 2 have a Swoosh underneath.) Set the hands in the proper snatch or clean grip. Get tension within the legs, backs, and arms, with a bias towards “back tension” for the posterior chain. The shoulder joint should be just forward of the barbell, the chest lifted high.
What does your position look like?
CrossFit WOD for Thursday 12/12
3 rounds for time:
10 hang power cleans, 70/50/35kg
10 bar-facing burpees
Post time to whiteboard!
Post-workout: take a large mobility ball (can use a lacrosse ball if you are fairly mobile) into the chest and lean into a wall. Slowly lift and lower your arm in a ton of different vectors and movement patterns. 2-3:00/side. Then using a barbell or the parallel bars squat underneath a bar so that the pressure is on your trap. Use the strength of your legs to add/remove pressure. Move your head around gently, rock your hips back and forth, or hit those same vectors as the chest mobilization.
READ: Rate of Young Athletes Needing ACL Surgery Has Risen – Daily Mail UK
WATCH: CrossFit Games athlete Jacob Heppner takes on Roller Derby
This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class. Bring in any non-perishable foods, new or gently-used clothing and the workout is on us! We’re donating everything to The Downtown Emergency Service Center (DESC) just down 12th Ave from the gym.
The DESC provides integrated services including housing, emergency shelter, crisis intervention and healthcare to the homeless and formerly homeless people of Seattle every day. People who are living with mental illness, substance use disorders, and other disabilities. DESC believes that everyone deserves the space to exist and a place to call home- they meet people wherever they are and accepts them as they are.
Come workout and support a great organization!
CrossFit WOD for Wednesday 12/11
back squat 50/5, 65/5, 75/5, 85/3, 95/1+
for time:
70 handstand pushups, a penalty of 7 burpees every break
Post time to whiteboard!
Post-workout: accumulate :90 in the German hang. Preferably you would start on low rings in a sink stretch before walking backwards to tuck. The lower the hips are in relation to than hands, the better! Alternatively you can try a handful of Skin-the-Cats, but ensure you spend some time in the German hang.
READ: What Is CrossFit? And Is It Right For You? Here’s What You Need to Know – NBC News
WATCH: Energy Systems
CrossFit WOD for Tuesday 12/10
strict muscle-up development, then
7 rounds for time:
400m run
3 power snatches, 70% of 1RM snatch
Post time to whiteboard!
COOLDOWN
– Sink stretch 2:00 minutes
– KB sotts press 10 reps/arm x 2
– Banded chair stretch 90 seconds/side x 2
HIIT WOD
12pm, 6:30pm
READ: 5 Mobility Focal Points for Athletes With a Desk Job – Zoar Fitness
WATCH: The Tall Snatch Warmup – Foundation CrossFit on YouTube
This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class – this is a class designed for everyone! Those who have never done a proper CrossFit workout before to those who have been CrossFitting for years, and all in between.
We thought why not support our local community as well? So we’re requesting a small donation for those in need.
Bring in any non-perishable foods, new or gently-used clothing for The Downtown Emergency Service Center (DESC) just down 12th Ave from the gym.
The DESC provides integrated services including housing, emergency shelter, crisis intervention and healthcare to the homeless and formerly homeless people of Seattle every day. People who are living with mental illness, substance use disorders, and other disabilities. DESC believes that everyone deserves the space to exist and a place to call home- they meet people wherever they are and accepts them as they are.
DESC’s mission works to end the homelessness of vulnerable people, particularly those living with serious mental illnesses or substance use disorders. Through partnerships and an integrated array of comprehensive services, treatment and housing, we give people the opportunity to reach their highest potential. At DESC, uncommon efforts produce uncommon results that eliminate homelessness, one person at a time.
Come workout and support a great organization.
