Thrusters at the RCF Games 2017
ARTICLES
+ A Lesson In Longevity – The Cascade Classic
We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support!
CrossFit WOD for Thursday 10/19
15-12-9 reps for time:
power clean
thruster
Rx = 52/38kg, Performance = 70/49kg
Post time to whiteboard.
Not only does he snatch well, but he can identify the region and vintage with his nose alone*!
(*Not sure if that’s factual or if I just made that up. BUT I BELIEVE!)
Meet the 2017 #WineStar Award Sommelier of the Year: Chief Instructor @guildsomm and MS Chris Tanghe (@cmtanghe)! https://t.co/GtEaHdUFag pic.twitter.com/70EXPqUPQR
— WineEnthusiast (@WineEnthusiast) October 17, 2017
Nothing new for Chris, though.
ARTICLES
+ Cinnamon to Hack Your Blood Sugar and Lower Inflammation – Bulletproof
CrossFit WOD for Wednesday 10/18
rack/block pull 9×3
4 rounds for time:
40 calorie row
40 weighted situp, 20/12kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 2/3
jerk complex, clean & jerks, front squats, dips, situps, side planks, pullups
Powerlifting WOD – Week 2/5, Day 2/4
Anderson squats, front lunges, kettlebell Death March, reverse hypers, frog pumps, standing barbell oblique crunches
Kettlebell WOD
Primal mobility
Clean skill work
TOTAL TENSION COMPLEX
Snatch finisher
Hugh!
ARTICLES
+ Fans Fail to Recognize CrossFit Celebrity Athlete in Clothes – The Overheard Press
CrossFit WOD for Tuesday 10/17
back squat 4×6
Rx
EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 air squats
Performance
EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 20 pistols
Post squat weight to whiteboard!
Gymnastics Strength WOD
rope climbs, basic tumbling
This week’s agenda is INTENSITY! Weighted carries/kb swings/burpees, back squats, double under/snatch complex/air squats, rack pulls, double unders/weighted situps, power clean/thruster sprint, Individual Event 1 from the 2017 Cascade Classic, and team conga lines.
There will be no Sunday WOD as we will be hosting OUT//Seattle! For you guys, it’s essentially a smaller version of VERSUS, with a lot of guests in our home gym. You can play too! You do have to register for the event though: do that here.
ARTICLES
+ Lay Off the Almond Milk, You Ignorant Hipsters – Mother Jones
CrossFit WOD for Monday 10/16
Bring It Around the Block
4 rounds for time:
400m weighted carry, 32/24kg
30 kettlebell swings, 32/24kg
20 burpees
Post time to whiteboard!
Olympic Weightlifting WOD
snatch balance complex, snatch complex, back squats, bent over rows, weighted v-ups, box jumps, back extensions
Powerlifting WOD – Week 2/5, Day 1/4
Max Effort Upper: floor press 12×1, Tate presses, JM presses, banded pull aparts, banded tricep pushdowns, plank shoulder taps
Kettlebell WOD
Primal movement, Mobility, Turkish Getup focus, Swings to finish
The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady
This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!
ARTICLES
+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen
CrossFit WOD for Friday the 13th
establish a max effort handstand in 10 minutes, then
FIGHT GONE BETTER
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
1:00 rest
Post score to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU
Powerlifting WOD – Week 1/5, Day 3/4
banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps
Gymnastics Strength WOD
GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Brett jumping
As we humans get older, it’s a fact that we become more fragile.
A very common injury (and fear) is slipping or falling because of what comes out of it: head injuries like concussions and traumatic brain injuries, hip fractures, back and spinal cord injuries like slipped discs, dislocated shoulders/elbows/wrists, sprains, strains, and fractures.
Whenever we have to put our hands down to plank, to crawl, to rest, we work on getting better at our connection to the ground.
Burpees are the best example of this. We program these not only as a great conditioning exercise, but because you’ll have confidence falling down, and the knowledge tin getting back up.
ARTICLES
+ 5 Crazy Side Effects of the Paleo Diet You Should Know About – Runner’s World
CrossFit WOD for Thursday 10/12
establish a heavy pause squat in 12:00
“RYAN”
5 rounds for time:
7 muscle-ups
21 burpees
Compare to 14JUL2017. Post max and time to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Carlos G
It’s important to value INTENSITY over VOLUME in the grand scheme of training. When you come across something fairly short in time (10:00 or less), then your goal is hard and fast. Don’t let up because you feel like it- putting ourselves in positions of discomfort are what take us to the next level!
ARTICLES
+ Are You Getting Better, Or Simply Doing Moar Stuffz? – Beyond the Whiteboard
CrossFit WOD for Wednesday 10/11
establish a heavy deadlift in 13:00, then
5 rounds for time:
50 double unders
5 snatches, 61/43kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 2/3
clean complex, front squats, accessories
Powerlifting WOD – Week 1/5, Day 2/4
bench press max, tricep special exercises, abs
Kettlebell WOD
