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
CrossFit WOD for Veteran’s Day Monday 11/11
“NATE”
as many reps as possible in 20:00
2 muscle-ups
4 handstand pushups
6 kettlebell swings, 32/24kg
Post score to whiteboard!
BARBELL CLUB
Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories.
Olympic Weightlifting: Week 2 simply goes up in loading for most of the lifts. This week will be the last of a prescribed tempo, but if you find it helpful please continue using it!
Also a heads up: we have multiple athletes representing Foundation Barbell this weekend at the Howard Cohen American Masters meet in SeaTac! We’ll have a start list posted if you want to support in person, otherwise it’ll be streamed on YouTube all weekend!
READ: 100+ CrossFit Hero WODs to Try – Very Well Fit
WATCH: SEATTLE SOUNDERS ARE THE 2019 MLS CHAMPIONS!
CrossFit WOD for Champagne Friday 11/8
CGO 20.5 – Rx Division
for time, partitioned any way:
40 muscle-ups
80 calorie row
120 wall ball, 20/14lbs to 10/9′
CGO 20.5 – Scaled Division
for time, partitioned any way:
40 pullups
80 calorie row
120 wall ball, 14/10lbs to 10/9′
20:00 time cap. Post score to whiteboard and games.crossfit.com!
CrossFit WOD for Bring a Friend Saturday 11/9
One class at 8:30am because we’re hosting the MUSCLE-UP MASTER CLASS at 10am.
CrossFit WOD for GO SOUNDERS! Sunday 11/10
for time, partitioned any way:
50 strict handstand pushups
150 perfectly-vertical kettlebell swings, 24/16kg
250 double unders
20:00 time cap. Post time to whiteboard!
READ: CrossFit Open 20.5 Workout Description and Strategies – Morning Chalk Up
WATCH: CrossFit Open 20.5 First Thoughts
CrossFit WOD for Thursday 11/7
for time:
200m farmer’s carry, 2×50/35/20lbs
60 anchored situps
200m farmer’s carry, 2×50/35/20lbs
50 dumbbell step-ups/side, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
40 dumbbell hang snatch, 50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
30 devil’s presses, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
20 dumbbell deadlifts, 2×50/35/20lbs
200m farmer’s carry, 2×50/35/20lbs
REGISTER: Muscle-Up Master Class this Saturday 11/9 at Foundation CrossFit – Freestyle Connection
(FCF Athletes can get a discount for this workshop- ask a trainer or email us!)
READ: The Secret of Loaded Carries – Dan John for T-Nation
WATCH: How to Treat and Eliminate Hot Spots
What makes a solid receiving position for a split jerk:
– a stance that is both long and wide
– an upright torso
– full lockout of the elbows
– armpits facing forward
– the bar sits above the shoulder blades
– head through the window
– the front shin is vertical
– the rear knee is bent
– the back heel is away from the ground
CrossFit WOD for Working Womxn’s Wednesday 11/6
speed back squat 12x2x55-65%, then
50 chest-to-bar pullups for time
5:00 time cap. Post time/score to whiteboard!
READ: Nutrition for Muscle Growth – Brandon Roberts
WATCH: Can I Dance… In High Heels?