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
This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!
ARTICLES
+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic
CrossFit WOD for Monday 7/31
back squat 5×3
15 rounds for time:
4 pistols
6 pushups
4 v-ups
Post time to whiteboard / comments !
Olympic Weightlifting WOD – this Saturday we max out in classes!
snatch + ohs complex, back squats
Powerlifting WOD
back squats, bench press, pullups
Kettlebell WOD
– Primal mobility
– Get up drills
– Simple and Sinister work
“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.
As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.
Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”
– Glenn Pendlay
Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!
ARTICLES
+ Supple Leopard vs. The World – JTS Strength
CrossFit WOD for Friday 7/28
THE SHANKLE COMPLEX
establish a heavy single within 25 minutes:
3 pulls (with shrug) + 1 hang clean + 2 jerks
Post loads to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex
Powerlifting WOD
hang power clean, back squat, press
Gymnastics Strength WOD
Line drills, stretching, L-sits, cast wall walks, ring rows/OH walking lunges/hanging leg raises (straight legs! Dynamic L-sit work)
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– High volume two handed swings. Goblet squats, presses and core work
The following message is from Ali:
For the past 3 years I have been apart of a group called TRVLSQD (‘travel squad’). Many people ask what TRVLSQD is. It’s not what, it’s who. This is who we are. We are simply here to help those who might not otherwise be helped.
Those of you that are here reading this know that time stands still for no one, and the support engine of our Team was recently activated to help a life that has just begun. I have been blessed to be contacted by a friend within 1SFG (First Group Special Forces- US AMRY) that one of theirs – Shayla – was undergoing a battle against leukemia. Let me take a slight step back and give you all the complete story:
Shayla was born in June of 2015 with a birth diagnosis of Down Syndrome, Transient abnormal myelopoiesis (TAM)( pre leukemia condition), and a Ventricular septal defect (VSD). The tam resolved by itself at 3 months old as expected requiring no further treatment but due to it required once a month blood draws to check for a relapse into childhood leukemia, she had open heart surgery at 4 months old at Seattles Children’s to repair her VSD. Now at 2 years old, on her monthly blood check they found abnormal cells which lead to further testing which lead to the diagnosis of childhood AML (Acute myeloid leukemia), within 24 hours of diagnosis she had a medicine port implanted on her chest, and 48 hours later started her first round of Chemotherapy… 5 more months of treatment expected to follow if all goes well.
On August 19th, 2017 at CrossFit Lacey Training Day we will come together to take the Strength given to us from the fight that Shayla now endures, and return that Strength right back to her. If you want to help us, come and embrace the wonderful dysfunctional love of our Team by joining us on that day.
I PROMISE you, it is one that you won’t want to miss.
If you have any questions, comments, or concerns, please don’t hesitate to contact Ali!
ARTICLES
+ Nutrition: Real Science Stands Against Industry Myths – CrossFit Journal
CrossFit WOD for Thursday 7/27
10 rounds for time:
10 burpees
10 box jumps, 24/20″
Compare to 20APR2017. 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 Club WOD
Long Interval: 4x 1000m run, 60sec rest, 400m, 2min rest, 200m, 30sec rest
Here’s one way to scale rope climbs, while allowing you to practice the most difficult aspect of rope climbing- the locks!
ARTICLES
+ Team USA Wins 12 Medals (So Far) at Pan American Weightlifting Championship – BarBend
CrossFit WOD for Wednesday 7/26
[Rx]
for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
20 HSPU
1 mile run
[Performance]
for time:
60 wall ball, 30/20#
50 GHDSU
40 target burpee
3 legless rope climbs
20 HSPU
1 mile run
Notes:
Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.
Post time to whiteboard / comments!
Olympic Weightlifting WOD
clean complex, front squats, push presses
Powerlifting WOD
back squats, bench press, deadlifts
Kettlebell WOD
– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.
