Michael, Ryan, and Owen during CGO 18.4
Remember: the goal is to lockout the skeleton so the loading sits on STRUCTURE, not on a specific joint or area, which is what happens when you don’t lockout everything completely.
ANNOUNCEMENTS & ARTICLES
+ MIDNIGHT CHICKEN Pop-up is today from 3:30pm until they run out of chicken! Open to everyone. Donations accepted!
+ The Foundation CrossFit Pride March is now set at 11:30am on Sunday. We may informally meet at the gym at 9:30am for a PUMP workout so we’re all nice and sweaty and ready to walk downtown
+ House of Representatives Introduces Bill to Criminalize Doping in International Competition – BarBend (and if you haven’t seen ICARUS on Netflix DO THAT NOW)
CrossFit WOD for Wednesday 6/20
establish a deadlift max in 20 minutes, then
15-25-35 reps for time:
power snatch, 35/25kg
2x calorie row (or 5x double unders)
Post time to whiteboard!
Kettlebell WOD
Joint prep, Sandbag drags
– 4:00 min double bell rack hold
**3 rounds double bells:**
– 20 Dead clean/swing/clean unbroken
1 min rest between rounds
**ME Trusters test**
5 Rounds, 60 seconds on 60 seconds off.
– ME Double KettleBell Thrusters
**5 rounds for time:**
– 30 KB swings
– 30 burpees
– 30 KB situps
Odd object TGU!
Dave gets ‘set’ by bracing and mentally preparing himself before the squat
ARTICLES
+ How to Do Wall Balls and Why It’s Worth Putting Yourself Through the Agony – Coach Mag
CrossFit WOD (and ) for Tuesday 6/19
establish a back squat max in 20 minutes, then
“KAREN”
150 wall ball, 20/14lbs to 10/9′, for time
Post maxes and times to whiteboard!
HIIT WOD – 12pm
3 rotations, 1 min work / 1 min rest
Dbl Db front rack lunge steps
Dbl Db push press
Dbl Db bent rows
Dbl Db front rack squats
Dbl Db deadlifts
– then –
10-to-1
ball slams
jumping jacks
– then –
1-to-10
situps
pushups
HIIT WOD – 5:30pm
(A) agility ladders
(B) :55 work, :15 rest/rotation of
– mountain climber runner
– kettlebell swing / alt one-hand kbs
– blast off pushup
– stir the pot
– plank running (hand/elbow/shoulder/hip)
(C) 4 rounds of :45 wall sit, :15 rests
(D) ABmaggedon
(E) STRETCH!
FOUNDATIONS 7 WOD
It’s also “KAREN”! (see video above!)
photo by Artur
This week: squats/pullups/bench or floor presses, back squat max, KAREN (wall ball), deadlift max, power snatch/calories, bench max, ANNIE (double unders, situps), Fight Gone Bad*, Battle at the Ballpark run-throughs, and the SEATTLE PRIDE PARADE march!
Remember that this Friday we’ll be celebrating the weekend by having COMMUNITY CROSSFIT classes all day! That means every class is open to everyone: members, non-members, friends, family, co-workers, neighbors, etc! Tell everyone- just RSVP for your spots!
ARTICLES
+ The Skinny on Bone Thinning and Why Milk Isn’t Enough – Right As Rain (by our very own Kelsi A!)
CrossFit WOD for Monday 6/18
3 rounds for time:
75 squats
25 pullups
15 floor press, 2×24/16kg or 2×50/35lbs
Performance
3 rounds for time:
75 squats
25 c2b
15 bench press, 70/50kg
Post time to whiteboard!
Olympic Weightlifting WOD
Off-week. Register for the new programs here.
Powerlifting WOD
Off-week. Register for the new programs here.
Kettlebell WOD
Joint prep, Farmers carry
5 rounds 60 seconds on/60 seconds off:
1 Round consists of the following complex:
– 5 x Double KettleBell Deadlifts (Inside the Legs)
– 9 x Double KettleBell Swings
– 6 x Double KettleBell Cleans
1/2 DANNY
AMRAP 10 minutes:
– 15 box jumps
– 10 double KB push presses
– 15 pull-ups
TGU!!!
Bobby demonstrating the scap pinch during a chest-to-bar pullup
ARTICLES
+ The Mariners Are First-Place Flukes– and They Deserve It – The Ringer
CrossFit WOD for Champagne Friday 6/15
CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division
AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups
CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division
AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 3/3
3 front squats
hang clean + clean
then establish a heavy clean & jerk
Powerlifting WOD – Week 3/3, Day 3/3
seated box jumps 5×1
PRESS 60/5, 75/5, 85/3, 95/1+
DEADLIFT 50/5, 60/3, 70/1, 75/AMRAP
bicep openers 3×5
tricep openers 3×5
tabata assault bike
CrossFit WOD for Saturday 5/16
9am
– establish a heavy SNATCH within 20 minutes
– establish a heavy CLEAN & JERK within 20 minutes
10am
– establish a heavy BENCH PRESS within 20 minutes
– establish a heavy BACK SQUAT within 20 minutes
11am
– establish a heavy STRICT/PUSH PRESS within 20 minutes
– establish a heavy DEADLIFT within 20 minutes
CrossFit WOD for Sunday 5/17
3 rounds for time:
300m farmer’s walk, 2x 24/16kg
20 GHDSU
10 muscle-ups
We are doing something NEW this year for PRIDE to celebrate inclusivity: all day on Friday, June 22nd we will hold FREE Pride Community Classes. It is important to us that all of our athletes feel welcome, safe, and seen within our walls all day, every day. Though we celebrate Pride all year, we are happy and excited to celebrate our community even more during this month.
FRIDAY 6/22
*UPDATED*
FCF Pride Community Classes
We will be hosting a FREE Community Day for all members of the community, friends, family, and visitors to town! All day Friday we will treat every one of our scheduled classes as a Community CrossFit class – this means each and every class is open to everyone!
In lieu of our normal $25 drop-in fee, we will be accepting DONATIONS to be given to local Seattle LGTBQ charity:GSBA Scholarship Fund, a program of the Greater Seattle Business Association (GSBA).
100% of drop-in fees collected on 6/22 and 100% of donations collected through the end of the month will be donated.
“The Greater Seattle Business Association (GSBA) is Seattle’s LGBTQ Chamber of Commerce engaged in business development, supporting community, totally committed in advocacy for small business and civil rights and the only chamber that has a Scholarship Fund.”
Why? Because we believe that everyone deserves an opportunity to live a fit and healthy life! We are proud to foster a strong, supportive community and fitness for all. Everyone who comes through our doors is considered an athlete regardless of gender identity, sexual orientation, size, age, shape, or ability.
INSTRUCTIONS
Current Members
– RSVP to class (“Pride WOD”) as usual via Zen Planner app or desktop. We will return the class to you as a special treat.
– If you’d like to donate to charity, you may purchase a class through your Zen Planner profile via desktop.
Visitors/Non-Members
– Go to our class schedule on Zen Planner.
– Select the class time you’d like to attend
– Select “Sign Up”
– Follow prompts, select ‘Free Trial’
SUNDAY 6/24
FCF x Seattle Pride March
We will be representing at the Seattle Pride Parade again this year! The schedule on what time we will start has not been announced yet – keep an eye out on the blog and the Facebook event page for details. We’d love to have you and your family/friends march with us! Let us know by signing up on the sheet at the gym and just show up! See you there!
The end of the current Olympic Weightlifting and Powerlifting cycle ends this week. Today you get a taste of what athletes work on in those programs.
Click here or the photo above to register for the next Foundation Barbell cycle.
If you’re on the fence, don’t worry. Next week we’ll have a chance to establish some maxes and truly see if you want to focus on these lifts.
ARTICLES
+ The 1RM Is Dead – T-Nation
CrossFit WOD for Thursday 6/14
hang snatch + snatch, then establish a heavy snatch
snatch pulls 3x2x105. :90 rests between sets.
back squats 3x5x80-85. 2:00 rests. Last set should be for maximum reps (minimum of 5). Focus on speed up.
Post attendance to whiteboard!
HIIT WOD – Special Edition 6am & 5:30pm
Laps, movement patterns
E3MOM x 3
– 25 burpees
– 15 ball slams
E3MOM x 3
– 20 burpees
– 20 ball slams
E3MOM x 3
– 15 burpees
– 25 ball slams
ABmaggedon
HIIT WOD – 12pm
6 rounds of each cycle
Every 2 mins
10 burpees
10 sandbag cleans
Rest 1 min
Every 2 mins
10 tuck jumps
10 sandbag squats
Rest 1 min
Every 2 mins
10 grasshoppers
10 moutain climbers
10 sandbag thrusters
Foundations 5 WOD
Panic Breathing
500-400-300-200-100 rows for time while partner holds double kb rack position
Post time and partner to whiteboard!
Is Colin receiving a power clean or dipping for a push press?
ARTICLES
+ The Marshmallow Test: What Does It Really Measure? – The Atlantic
**REMEMBER THERE IS NO 6:30pm or 7:30pm CrossFit Class TONIGHT DUE TO AN ALL-STAFF MEETING! **
CrossFit WOD for Wednesday 6/13
tabata assault bike/rower/ski erg/etc
21-15-9 rounds for time:
push press
power clean
Rx 61/43kg, Performance 70/50kg, Fitness 43/29kg.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 2/3
** THERE WILL BE NO 6:30pm or 7:30pm CLASS TONIGHT. YOU’LL BE ABLE TO MAKE UP YOUR WORK IN CROSSFIT CLASS TOMORROW **
establish a heavy SNATCH
PAUSE-above-KNEE SNATCH PULL 105 / 2 (3)
BACK SQUAT 85 / 5 (3)
Accessories
– senders 2×10
– tempo single leg hip ext 2×10/side
– kettlebell z-press 2×10
Powerlifting WOD – Week 3/3, Day 2/3
4×6 mb throws
BENCH 50/5, 60/3, 70/1, 75/AMRAP
back ext 3×8
front raise 3×8
bent-over row 5×8
dips 5×10+
Kettlebell WOD
Arm Bars, TGU
**Swat Gear Shuttle**
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 50 Yard farmer carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard Rack carry
– 10 Burpees
– 100 Yard OverHead carry
– 10 Burpees
– 50 Yard OverHead carry
Simple and Sinister
