CrossFit WOD for Halloween Thursday 10/31
for time:
75 thrusters, 20/15kg
400m farmer’s walk
75 double unders
400m farmer’s walk
75 situps
400m farmer’s walk
75 pushups
400m farmer’s walk
75 push press, 20/15kg
Farmer’s walk = 2x 50/35/20lbs dumbbells or 2x 24/16/8kg kettlebells. Post time to whiteboard!
REGISTER: Mock Weightlifting Meet 11/2 – Foundation Barbell
ALSO REGISTER: Muscle-Up Master Class – Freestyle Connection
READ: Open Workout 20.3 Analysis – CrossFit
WATCH: How Jackie Chan Mastered Pain
Fun Fact: FCF is the ONLY GYM IN THE WORLD to host every. single. one. of @carlpaoli‘s workshops and seminars.
For 10 years, Carl has been traveling the world teaching funtional movements, progressions, and techniques to CrossFitters and athletes alike, and he’s chosen our gym for his FINAL Muscle-Up Master Class.
You know muscle-ups are coming in 20.4 or 20.5, so learn some drills to get your first one OR to become more efficient!
WHEN • Saturday, November 9th — 10am-12noon
RSVP • Registration info at https://freestyleconnection.com/course/muscle-up-master-class-seattle-wa/
CrossFit WOD for Wednesday 10/30
EMOM for 40:00
a. 30 calories
b. 20 medicine ball cleans, 20/14/8lbs
c. 10 box jumps, 32/24/16″
d. 5 muscle-ups
Post attendance to whiteboard!
READ: Diabetes: What It Is and Why You Need to Know About It (Even If You Don’t Have It) – CrossFit
WATCH: Casein Protein and Sleep
CrossFit WOD for Tuesday 10/29
as many reps as possible in 9 minutes:
3-6-9-12-15-18-etc of
goblet squat, 32/20/12kg
burpees
rest 3:00 then
as many reps as possible in 6 minutes:
3-6-9-12-15-18-etc of
perfectly-vertical kettlebell swings, 32/20/12kg
burpees
Post scores to whiteboard!
HIIT at 12pm, 6:30pm
READ: The Effect of CrossFit vs Resistance Training On Aerobic, Anaerobic, and Musculoskeletal Fitness – Education & Research Archive
WATCH: Why Your Upper Body Rotates When You Run
Here’s an easy way to check if you’ve got decent ANKLES:
- Take off your shoes
- Lunge down, putting your toe perpendicular to a wall
- Keeping your foot down, push your knee forward to make contact.
- THE TEST IS OVER IF YOUR HEEL LEAVES THE GROUND.
- Move your foot back and try again. Measure the distance of your most successful distance.
Make sure you measure both sides! Keep the data in your journal. Use the squatting quad stretch with the barbell or a kettlebell is one of the various ways to improve gradually.
CrossFit WOD for Monday 10/28
5 rounds for time:
400m run
18 dumbbell overhead squats, 50/35/20lbs
Post time to whiteboard!
READ: Unhealthy & Unprepared – Strong Nation
WATCH: 3 Ways to Beat the Handstand Pushup Standard – MisFit Athletics
It’s a repeat!
CrossFit WOD for Friday 10/25
CGO 20.3 aka CGO 18.4 – Rx
for time:
21-15-9
deadlift, 102/70kg
hspu
– then –
21-15-9 deadlift, 143/93kg
50′ handstand walk
CGO 20.3 aka CGO 18.4 – Scaled
for time:
21-15-9
deadlift, 61/43kg
hand-release pushup
– then –
21-15-9 deadlift, 83/61kg
50′ bear crawl
Yes, that terrible handstand pushup standard is back. Time cap is 9:00. Post score/time to whiteboard!
FRIDAY NIGHT LIGHTS BEGINS at 5:30pm!
CrossFit WOD for Saturday 10/26
You Go, I Go!
AMRAP in 5:00 of
3 power cleans, 61/43kg
6 burpees
9 air squats
Rest 1:00 then repeat for a total of 5 cycles for max total reps. Athlete A does 3 power cleans, Athlete B does 6 burpees, Athlete A does 9 air squats, Athlete B does 3 power cleans, etc.
CrossFit WOD for Sunday 10/27
50-35-20 reps for time:
wall ball, 20/14lbs to 10/9′
double unders
kettlebell swings, 24/16kg
READ: CGO 20.3 Official Scorecard – CrossFit
WATCH: 20.3 Beginner & Intermediate Strategy – Invictus
ALSO WATCH: 20.3 Strategy, Tips, and Advice for HSPU, HS Walking & Deadlifts – Invictus
If you’ve noticed the sticky post, this is open to all of our members! You don’t have to be registered to workout, or certified to judge. We’re all just here to have a good time, see what we’re capable of, and cheer each other on!
CrossFit WOD for Thursday 10/24
AMRAP in 40:00
500m row
25 burpee over _____
400m farmer’s carry, 2×50/35/20lbs or 2×24/16/8kg
25 anchored situps
Post score to whiteboard.
HIIT at 12pm, 6:30pm
READ: The Latest Flip-Flop on Red Meat Uses Best Science In Place of Best Guesses – LA Times
WATCH: Former NASA Astronaut Explains How Your Body Is Different In Space – WIRED
The CrossFit methodology is simple: constantly varied, functional movement executed at a relatively high intensity.
The final piece of the methodology deals with intensity, or how difficult you make your workouts. Difficulty, relative to your own strengths and weaknesses, allow us to find a place where we can make progress without injury or overuse.
In our ongoing classes we prescribed one workout of the day (WOD) and try to set the bar relatively high. We would love for most people to find the workout challenging, but doable. At FCF we use a combination of setting the bar just above the average athlete at our gym, as well as the benchmarks set by CrossFit HQ over the years. That assumes most have a 100/70kg clean & jerk, a 2:00 400m run or 500m row, 10-20 unbroken pullups, etc.
If you aren’t at those levels then we simply have to figure out where your capacity lies. This is why our TEST WEEKS are so important- we max out to see where your ceilings are, and can extrapolate the proper percentages from that. In the most simple of ideas, you should be challenging yourself to about 80% effort for most workouts. Which does not mean failure- it means completion of movement and progress, albeit not something easy or unbroken.
Next time you workout, ask yourself if you’re truly pushing yourself to a “hard” level, or are you just coasting?
CrossFit WOD for Wednesday 10/23
:15 handstand pushups, :45 rest, for 10:00, then
for time:
100 dumbbell step-ups, 50/35/20lbs to 24/20/16″
100′ handstand walk
Post time to whiteboard!
REGISTER: Muscle-Up Master Class on 11/9
ALSO REGISTER: Foundation Barbell Mock Weightlifting Meet on 11/2
READ: Open Workout 20.2 Analysis – CrossFit Beyond the Whiteboard
WATCH: DO IT YOURSELF! by NardWuar – TED Talks
