THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!
COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!
MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.
CrossFit WOD for Monday 7/14
back squat 8×4, then
for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg
Post time to whiteboard.
ARTICLES
+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend
CrossFit WOD for Friday 7/12
5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest
Post score to whiteboard!
ARTICLES
+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal
CrossFit WOD for Thursday 7/11
21-15-9 reps for time:
squat clean, 70/45kg
HSPU
Post time to whiteboard!
ARTICLES
+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times
CrossFit WOD for Wednesday 7/10
back squat 6×5
every 5:00 for 20:00
40 wall ball, 20/14lbs
30 calories
20 db box step overs, 24/20″ with 50/35lbs
max strict pullups in remaining time
Score = total strict pullups. Post score to whiteboard!
ARTICLES
+ It’s the Insulin-Resistance, Stupid: Part 1 – CrossFit
+ Metcon 5 Training Shoes – Nike
This means all the older models will go on sale!
CrossFit WOD for Tuesday 7/9
tabata goblet squat, 24/16kg
AMRAP in 10:00
20 double unders
2 power snatches, 70/45kg
Post scores to whiteboard!
ARTICLES
+ No Shirt, No Problem! – Alyssa Royse for Morning Chalk Up
+ 13 Undeniable Benefits of the Snatch –
CrossFit WOD for Monday 7/8
5 rounds for time:
400m run
21 perfectly-vertical kettlebell swings, 24/16kg
12 pullups
Compare to 4/3/2019. Post time to whiteboard!
ARTICLES
+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain by UW Medicine
+ Ube Ice Cream is the Flavor of Summer 2019, But Here’s What Filipinx Folks Want You to Know – Bustle
CrossFit WOD for Saturday 7/6
One partner works, one rests.
for time:
1k row
100 walking lunges
400m plate carry, 20/15kg
100 power cleans, 61/43kg
1k row
100 bar-facing burpees
400m plate carry, 20/15kg
100 air squats
1k row
CrossFit WOD for Sunday 7/7
establish a 1RM thruster from the rack, then
tabata thruster, 30/20kg
– On odd-numbered rest intervals, hold at the bottom of the squat.
– On even-numbered rest intervals, hold with the load overhead.
3 max-duration L-sits from the floor.
Post Tabata reps and L-sit times to whiteboard!
ARTICLES
+ Exercise As a Therapeutic Intervention For the Prevention and Treatment of Insulin Resistance – CrossFit
