There’s much more control needed when using a pair of bells rather than a barbell.
CrossFit WOD for Wednesday 11/20
back squat 5x5x65%, then 100 double bell step-ups for time.
Use 2×24/16/12kg kettlebells or 2×50/35/20lbs dumbbells to a 24/20/16″ box. Post time to whiteboard!
READ: How a Small Town Became CrossFit’s Global Mecca – CNN
WATCH: Cooldown Movement Flow
On Tuesdays through the remainder of the year we will continue working on our strict muscle-up development. For some athletes strength will be tested. For other it will be flexibility or technique, the order of operations. For those with proper strict ring muscle-ups it’ll be EMOMs to develop your capacity for volume.
CrossFit WOD for Tuesday 11/19
for time:
200 double unders
100 wall ball, 20/14lbs to 10/9′
50 clean & jerks, 50/35kg
25 burpee toes-to-bar
Post time to whiteboard!
HIIT, 12pm & 6:30pm
READ: 10 Healthy Foods to Help You Gain Muscle – BOXROX
WATCH: Loss of Rotation is Loss of Force Production
EMOMs are one of the many protocols utilized fairly often in the CrossFit affiliate world. This previous Friday we used it simply as a timing tool to gradually increase load and intensity.
The main purpose of its normal usage is to test or challenge an athlete’s capacity of work, depending on the movement and loading. Generally the gym’s programming has an expectation to be met, but as always it can be scalable to every body.
Today’s workout would see an athlete completing 5 one-arm overhead squats with a single dumbbell or kettlebell per side with :10-:20 of rest before completing 15 perfect (no bend in the posture from head to toes) pushups.
CrossFit WOD for Monday 11/18
EMOM for 15:00
a. 5 one-arm OHS/side
b. 15 perfect pushups
c. 10 (strict) pullups
Then a 500m row time trial. Post time to whiteboard!
BARBELL CLUB – 6am/11am/5:30pm/6:30pm
What a weekend with all the Masters athletes who competed!
Olympic Weightlifting: Weights go up, tempo disappears.
Powerlifting: the penultimate week playing with Conjugate!
READ: The Food That Helps Battle Depression – The Wall Street Journal
WATCH: No, Vitamin C Won’t Cure Your Cold
Look at our last post to see our lifting schedule at the American Masters WL Championship down at the DoubleTree in SeaTac this weekend.
CrossFit WOD for Champagne Friday 11/15
With a running clock, every minute perform 1 lift and add 1-5kg.
- Start with an empty barbell and snatch for as long as possible.
- Once you cannot snatch the weight, clean for as long as possible.
- Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift to whiteboard!
REMEMBER THERE IS NO 6:30pm CLASS TONIGHT DUE TO A STAFF MEETING!
READ: I’m the Google Whistleblower. The Medical Data of Millions of Americans Is At Risk – The Guardian
WATCH: Sustainable Travel Accessories
We have a number of athletes competing in SeaTac this weekend at the Howard Cohen American Masters Weightlifting Meet. Come support in person of watch online!
THURSDAY 11/14
• Robyn : 11:35AM
SATURDAY 11/16
• Nyjat: 10:00AM
• Tony: 3:30PM
• Nasreen: 7:20PM
SUNDAY 11/17
• Daisy/Rachael: 8:00AM
• Kris/Kelvin: 10:40AM
• Lori: 1:00PM
• Chris: 7:10PM
Watch the livestream! https://lifting.life/competitions/78
CrossFit WOD for Thursday 11/14
AMRAP in 12:00
200m run
10 kettlebell jerks, 24/16kg
3/2 muscle-ups
Alternate kettlebell jerk sides per round. Post score to whiteboard.
HIIT
12pm, 6:30pm
READ: The Open is Over, Now What? – Morning Chalk Up
WATCH: Gordon Ramsay Demos Basic Cooking Skills
Have you ever tested your fitness in competition?
CrossFit WOD for Wednesday 11/13
back squat 5-5-3-3-3-1-1-1, then
Start with an empty bar and press every minute on the minute, immediately adding 1-5kg after each successful lift.
Post loads to whiteboard!
READ: Top 8 Things I Learned From My First Weightlifting Competition – Nick Hetzler
WATCH: Are Your Shoulders Limiting Your Squatting Power?
Congratulations to all of our athletes, especially those who just completed their SECOND CrossFit Games Open this year.
What was your favorite event? Mine was 19.3, the db lunge/db step-up/hspu/handstand walk workout.
CrossFit WOD for Seattle Wins Tuesday 11/12
3 rounds for time:
70 double unders
10 overhead squats, 70/45kg
Post time to whiteboard!
HIIT at 12pm and 6:30pm
READ/LISTEN: Self-Worth with Carl Paoli (s2e1) – TURBO GEEKS POD
WATCH: Daily Habits
