Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource.
ARTICLES
+ Andrea U-Shi Chang – Ground Force Method – LEO Training
CrossFit WOD for Tuesday 9/19
7 rounds, each for time:
3/2 rope climbs
14 pistols
28 double unders
Rest as necessary between rounds.
Post fastest round to whiteboard!
Gymnastics Strength WOD
squat prep, lower leg stretches, hanging conditioning, position training, kipping
CompEx WOD
AMRAP in 30 minutes:
800m run
1k row
20 burpees-over-rower
rest 5 minutes
2 rounds for time:
18 double unders
15 toes-to-bar
12 chest-to-bar pullups
9 thrusters, 52/38kg
Hopefully this means a cooler gym for you to workout in!
FCF at the 2017 Pride Parade. Photo by Artur R
This week sees many long (20+ minute) workouts with a some lifts and sprints sprinkled throughout: tempo deadlifts, pullups/dips, rope climbs/pistols/double unders, 1/2 CINDY + 1/2 DT, Wodapalooza Week 2 Workouts 1 & 2, and the Lift Up Autism workout “LUKE”.
ARTICLES
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CrossFit WOD for Monday 9/18
tempo 555X deadlifts 5×6
for time:
50 strict pullups
50 strict dips
Post time to whiteboard!
Olympic Weightlifting WOD – Week 2/7, Day 1/3
snatch complex, pause back squats
Kettlebell WOD
Primal mobility (extended)
Banded rotatory stability exercises
Getup and single arm swing focus
Crystal B at the RCF Games 2017
Today you’ll try the first of two Online Challenges. The 2nd will be tomorrow’s workout! These events go on for three weeks.
ARTICLES
+ WODAPALOOZA 2018 – Wodapalooza Fitness Festival
CrossFit WOD for Friday 9/15
WODAPALOOZA Online Qualifier 2017 – Week 1, WOD 1
AMRAP in 7 minutes: squat clean & jerks
Rx = 75/52kg, Performance 100/70kg.
Post total reps completed to whiteboard / comments !
Olympic Weightlifting WOD – Week 1 of 7, Day 3
snatches w/ forward and back rocking, clean & jerks with a call down
Kettlebell WOD
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Our gym philosophy on running is as follows:
– We generally subscribe to the idea that efficient running form with stronger bodies will produce better results rather just “pounding the pavement” and putting mileage in.
– Furthermore the workouts should be on some splits (depending on the length of the event you may be training for): short-interval, long interval, tempo, time trial, Fartleks, and sprints. This is of course paired up with a General Physical Preparedness program like CrossFit.
– As far as form is concerned we are POSE Method-biased: a cyclical “POSE – FALL – PULL” protocol is used with a bias towards forefoot striking.
– Sometimes we load the runs (odd-object carries, rucks, plate carriers or vests, etc.)
ARTICLES
+ Trailer For the Death and Life of Marsha P. Johnson Showcases An Essential Piece of LGBTQ History – Birth Movies Death
CrossFit WOD for Thursday 9/14
21-15-9 calories rowed for time. Run 400m carrying a medicine ball around the block before each row.
Rest 5:00 then
4 rounds for time:
15 toes-to-bar
5 push jerks, 85/61kg
Rx = 70/50kg, Performance 85/61kg
Post times to whiteboard.
Foundations 11 WOD
21-15-9 reps for time:
hang power clean (or squat clean)
air squats (or jumping)
One way we measure good athleticism is by testing if you have fully functioning hips and shoulders.
We test your shoulder strength by seeing if you have full range then eventually loading that range. Statically with things like handstands, dynamically with lifting loads overhead.
ARTICLES
+ CrossFit Benchmark Box Plots – imgur
+ Kirkland Coconut Oil Settlement – Class Action Settlement
CrossFit WOD for Wednesday 9/13
3 rounds for time:
50 double unders
10 OHS, 61/43kg
then
5×3 hang power snatch
Olympic Weightlifting WOD
cleans with footwork-bias + jerk, pause front squats
Kettlebell WOD
Primal mobility (extended)
Banded rotatory stability exercises
Getup and single arm swing focus
Simple and sinister
Mark B doing dubs during the 2017 CrossFit Games Open
Notice how upright Mark is in mid-jump. This tells us that he’s only moving his torso, legs, and head as one piece so that he can put all his focus in the twists of the wrists. Hands are fairly low, with a low grip on the handles.
Although this picture doesn’t give us the best profile view Mark’s hands are probably just forward of his body from the side.
ARTICLES
+ Aer Fit Pack 2.0 – Aer SF
CrossFit WOD for Tuesday 9/12
for time:
18 alternating dumbbell snatch, 50/35#
6 muscle-ups
15 alternating dumbbell snatch, 50/35#
5 muscle-ups
12 alternating dumbbell snatch, 50/35#
4 muscle-ups
9 alternating dumbbell snatch, 50/35#
3 muscle-ups
Post time to whiteboard / comments!
Gymnastics Strength WOD
squat series, dips, Arabesque rotations, midline & shoulder conditioning, stretching, low ring skills
CompEx WOD (6am)
5 rft:
20 wall ball, 20/14#
10 hang power cleans, 70/48kg
EMOM for 12 minutes:
a. 6-9 c2b pullups, 8-12 pistols.
b. 8 snatch deadlifts, 70/48kg
21-15-9 rft:
OHS, 43/29kg
HSPU
toes-to-bar
Foundations 10
EMOM LIFTS! 3 Position Pause Snatch
The rain, the clouds, the later sunrises, and earlier sunsets.
Winter Autumn is coming.
WEEK IN PREVIEW
back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,
ARTICLES
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CrossFit WOD for Monday 9/11
4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups
Post time to whiteboard / comments!
Olympic Weightlifting WOD – NEW CYCLE
Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.
snatch footwork, snatches, snatch balances, pause back squats
Kettlebell WOD
primal mobility
clean and snatch skill work
Building up to the snatch test to celebrate Julia’s last days in Seattle!
