Sean K
To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.
ARTICLES
+ This 63-Year-Old Could Lift a Baby Elephant – KUOW
CrossFit WOD for Friday 11/3
CGO 13.4
AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc
Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg
Post score to whiteboard!
Olympic Weightlifting WOD – Buffer Week, Day 3/3
jerk max, overhead squat max
Powerlifting WOD – Week 6/7, Day 3/4
reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank
Gymnastics Strength – Class 54
muscle-up progressions: skills, strength, then assisted versions
tumbling
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
The bench press is an underutilized strength movement in the CrossFit world, even though it’s one of main competition lifts in Powerlifting, which CrossFit takes many cues and protocols from.
ARTICLES
CrossFit WOD for Thursday 11/2
Find out what a Powerlifting class is like today!
bench press 9×3 + accessories (kettlebell bench press, close-grip pushups, JM presses, tricep pushdowns, and standing barbell oblique crunches)
Post heaviest load to whiteboard!
HIIT Class WOD – 12pm
Joint Prep with Ido flow
Sandbags
6 min of:
50m sandbag carry
10 sandbag squats
50m sandbag carry
10 sandbag shoulder to overhead
Row Sprints
:50s slow/:10s sprint x 2
:40s slow/:20s sprint x 2
:30s slow/:30s sprint x 2
:20s slow/:40s sprint x 2
:10s slow/:50s sprint x 2
Breathing tempo 3251
HIIT Class WOD – 5:30pm
Movement patterns / stretches up the ramp
Workout 1) Fun w/ a Box
Side 1 – 7 incline push ups + 14 incline mountain climbers
Side 2 – 7 decline plank ups + 14 seated flutter kicks
Side 3 – 7 dips + 14 incline grasshoppers
Side 4 – 7 box jumps + 14 seated knee tucks
3 RDS
2 min cool down
Workout 2) Fun w/ a Ball
1 – slam ball
3 – slam ball sit ups
5 – seated slam ball presses
7 – slam ball squats
10 – slam ball toe taps
8 min EMOM
2 min cool down
Workout 3) Lungs and Abs
3 station shuttle run
10 seated russian twists
15 single unders
10 crunches
5min of work!
ANNOUNCEMENT
Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.
1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.
2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.
3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.
ARTICLES
+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times
CrossFit WOD for Wednesday, November 1st
AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups
Post scores to whiteboard! (run doesn’t count for anything! just reps)
Olympic Weightlifting WOD – Buffer Week, Day 2/3
3-position clean, front squat max
Powerlifting WOD – Week 6/7, Day 2/4
pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank
Kettlebell WOD
Primal mobility
Turkish Getup focus
Swings and lunges to finish class
Our newest class on the FCF menu this November: HIIT!
HIIT stands for high-intensity interval training- alternating short periods of relatively intense work times with less intense recovery time (think tabata and it’s :20 on, :10 off pattern). In HIIT you perform a short burst of high/max-intensity exercise followed by a brief rest (or low-intensity activity), repeated numerous times. With the time spent in the higher spectrum of intensity, we cannot sustain that work too long, so you can expect a doable warmup into two or three workouts, then a post-workout task.
We utilize many multi-joint movements which are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results! The more work you do in less time, or the higher the power output, the more intense the effort. By employing intervals we dictate your work, but also allow you time to rest and recover. Allowing us to control time keeps your work honest and leads you to your goals faster than usual.
By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness. We keep it fun by trying new things we wouldn’t do in our normal CrossFit classes!
Beginning in November, we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.
HAPPY HALLOWEEN!!
Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like…
I also wanted to share Michael C.’s Halloween costume this year: so clever, so simple, and “why-didn’t-I-think-of-that” ! Haha! I hope it serves as a reminder to use your IP/favorite tool to cook/prep. I plan on dressing up to coach on Tuesday, so wear your costumes one mo’ time!
Before I sign off, will you do me a favor? Sometime this week in the gym.. I’d really love it if you would go to the whiteboard (closest to the windows) and take a look at who else is participating in the challenge. Find someone who is doing something different than you and strike up conversation. Ask them how it’s going! Maybe you don’t know much about what they’re doing and you want to know more about it. Then share with me what you find out by chatting at the gym (if it’s not too hectic) or sending me an email.
Have a wonderful week!
– Sheena
Put your Halloween costume to good use (AGAIN) by showing up to workout in it!
3 rounds for time:
50 double unders
15 push jerk, 43/29kg
Post time to whiteboard!
CompEx WOD
Each with a 5:00 time cap:
a.
21-15-9 rft:
db/kb burpee
db/kb kettlebell swing
b.
15-12-9 rft:
db/kb burpee
db/kb thruster
c.
12-9-6 rft:
db/kb burpee
db/kb jerk
Gymnastics Strength WOD – Class 53
muscle-up
– hanging and support warmup
– skill work
– strength work
– putting it all together
tumbling
forward roll intro
Foundations WOD – Class 7
“KAREN”
150 wall ball shots for time
A message from Kurt R.
I participate in Movember every year to raise awareness and funds for men’s health issues, such as prostate and testicular cancer, as well as mental health and suicide prevention.
Since people know me for my beard, rather than do the whole “shave and grow a crappy mustache thing”, I let people vote on what colors I was going to dye my beard. Each dollar donated counted as a single vote. Last year, I raised almost $1800 and Pride and Seahawks beards tied, so I died my beard Pride rainbow colors one month and Seahawks colors the next! It was a lot of fun and definitely helped to raise awareness of the very serious health issues men face regularly. Last year I was especially thrilled to wear the Pride beard in loving support of all my LGBTQ friends and family. Everybody should be able to hold their head up in Pride and it was the last I could do! I would personally love for Pride to win this year, too!
“OH DAMN. Foundation CrossFitters move so well!” – Carl Paoli
Wow, another month is more or less done! As we head into the colder version of fall we’ll be upping our strength work and minimizing our running… but will probably start another Endurance class.
This week’s agenda: a partner chipper, a skill sprint workout with jerks and double unders, a run/clean & jerk/muscle-up/run/snatch/muscle-up medley, a powerlifting session with multi-grip bench pressing and accessories, CGO 13.4 (CJ/t2b), repeat kettlebell couplets, and a dumbbell/kettlebell take on the hero workout RANDY.
CrossFit WOD for Monday 10/30
Partner A holds a bumper plate overhead (15/10kg) meanwhile…
Partner B completes as much as possible:
for time:
100 wall ball, 20/14#
50 pullups
100 jumping lunges
50 weighted situps, 20/14#
100 slam ball, 20/14#
50 weighted situps, 20/14#
100 jumping lunges
50 pullups
100 wall ball, 20/14#
Switch as often as possible. Reps cannot be earned if Partner A does not have the bumper plate overhead.
Post time to whiteboard!
Olympic Weightlifting WOD – Buffer Week!
Let’s identify your weaknesses so we can prescribe you better warmup, accessory, and mobility work.
3-position snatch, back squat max
Powerlifting WOD – Week 5/7, Day 1/4
warmup this week – for 10 minutes:
10 half kneeling strict press & stretch
15 RH or GHD hip extension
20 cossack squats
then pause bench press, one-arm half-kneeling landmine press, banded tricep press, weighted planks
Kettlebell WOD
Primal mobility
Lifts and chops
Cleans and the presses
Snatch skill focus
