Stacey S and Lauren B at Battle at the Ballpark 2017
ARTICLES
+ 10x Your Results, One Tiny Action at a Time (The Power of Incremental Progress) – The Mission
CrossFit WOD for Tuesday 8/8
Starting with an empty bar SNATCH every minute on the minute, adding 2-5kg each time. When you can no longer snatch you will SNATCH DEADLIFT every minute, adding 2-5kg each time.
Post both numbers 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!
Gymnastics Strength WOD
Spinal articulation, compression work, hanging conditioning, stretching, bridge work
Endurance WOD
Short Interval: 5 sets of 4 x 50m easy jog, 50m sprint. Rest 3:00 between sets.
You can watch the events at games.crossfit.com
In celebration of this past weekend we’ll be doing our own versions of a lot of these events. Get ready!
ARTICLES
+ The 2017 CrossFit Games Events – CrossFit Games
CrossFit WOD for Monday 8/6
CGO 17.5 (Rx)
10 rounds for time:
9 thrusters, 43/29kg
35 double unders
CGO 17.5 (Scaled)
10 rounds for time:
9 thrusters, 29/20kg
35 single unders
Compare to 24MAR2017. Post times to whiteboard!
Olympic Weightlifting WOD – Max Week
snatch percentage ladder, clean & jerk percentage ladder
Powerlifting WOD – Week 10 of 12
squats, press, weighted pullups
Kettlebell WOD
– Primal mobility
– Clean and snatch skill work
We are offering a free Community CrossFit class this Saturday (8/5) at 12PM!
Our Community Classes are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun!
You can RSVP on our online scheduling system, or just show up!
Can’t make it? We’re having another Community Class on Sat. 8/12! Loved the Community Class so much you want more?
Our next On-ramp will run August 22nd through September 16th. The full course is 12 classes, 4-weeks. Click here for details.
Choose one of the following series:
– 7:00 AM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 4:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
– 7:30 PM Tuesdays, Thursdays & 10:00 AM on Saturdays
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.
Athletes must choose one course time. Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.
Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0
ARTICLES
+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media
CrossFit WOD for Friday 8/4
TREVOR
in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats
* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person
Post time to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex
Powerlifting WOD
power clean, squat, floor press
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats
Gymnastics Strength WOD
movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching
Throwback Thursday: Nathan, Isaac, Hannah, me, and Sheena at the 2015 CrossFit Games
So download the pretty good CrossFit Games app on your phone to stay updated on all the action! Keep an eye out on team Cascade CrossFit featuring Hannah- we’re so proud and excited to watch her and her team represent and kill it!
ARTICLES
+ Truth Talk – Morning Chalk Up
(This is the entire event. Fast forward to see the top athletes go at it)
CrossFit WOD for Thursday 8/3
DOUBLE PYRAMID HELEN
for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups
Rx = 24/16kg kettlebell. Performance = 32/24kg kettlebell, chest-to-bar pullups.
Post 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!
Endurance WOD
Long Interval:
1000m run
3:00 rest
8 x 300m (100m jog, 150m sprint, 50m walk)
3:00 rest
1000m run
photo by Chris Rosa
Today’s workout was introduced to us at the 2017 RCF Games. I had to do the traditional back squat version followed by sprinting, Bobby had to do it with shoulder-to-overhead (many, many push and power jerks) followed by lunging.
You’re welcome.
ARTICLES
+ Live Blog: Seattle Primary Election 2017 Results – Crosscut
+ Blistering Heat Wave Threatens Seattle, Where Only a Third Have Air Conditioning – NY Times
CrossFit WOD for Wednesday 8/2
Shoulder-to-Overhead (52/38kg) version of “BRING SALLY UP“, then
400m walking lunge for time
Post time to whiteboard / comments!
Olympic Weightlifting WOD
clean & jerks, front squats
Powerlifting WOD
back squat, press, deadlift, pause deadlifts, hanging leg raise, lat fly,
Kettlebell WOD
– Primal mobility
– Clean skill work
– Snatch volume work
TThis weekend is the 2017 CrossFit Games! Unlike previous years it will not be held in Carson, CA and won’t be streamed on ESPN2.
Instead it’ll be hosted by Madison, WI and streamed live on http://games.crossfit.com!
ARTICLES
+ L.A. Will Survive the 2028 Olympics – The Ringer
CrossFit WOD for Tuesday 8/1
every 3 minutes for 24 minutes:
35 double unders
20 straight-leg situps
2 snatches
Post heaviest load 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!
Gymnastics Strength WOD
shoulder prep, handstands/HSPU, shoulder strength
EMOM for 15 minutes:
5 strict t2b
7 tuck hollow crunches
CompEx WOD
PREP
joint prep
WORK
YGIG, building up to a heavy: snatch pull + 3 shrugs + hang snatch
every 3 minutes for 24 minutes:
100m run sandbag run
5 TGU
3-position squat clean
PUMP
for 10 minutes:
10 front raise
8 one-arm high pull
6 push press
4 russian dips
Endurance WOD
There will be no coach but you can hit the track yourself!
8 rounds of 200m run, 200m walk
