Sarah B
Remember: twist in the wrist while keeping your hands down & forward!
ARTICLES
+ Australia’s Fittest Man Cut From Ninja Warrior – News.com.au
CrossFit WOD for Tuesday 7/25
[Rx]
50 back squats (61/43kg) for time
for time:
160 double unders
80 one-arm snatches, 24/16kg
160 double unders
[Performance]
50 back squats (75/53kg) for time
for time:
200 double unders
100 kettlebell snatches, 32/24kg
200 double unders
Post both times to whiteboard!
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!
CompEx WOD
2 rounds for time:
22 thrusters, 43/29kg
22 pullups
5:00 rest
2 rounds for time:
22 deadlifts, 102/70kg
22m handstand walk
5:00 rest
2 rounds for time:
22 toes-to-bar
22 hang power snatch, 52/38kg
Gymnastics Strength WOD
handstands, L-sit, midline, kick-ups, stretching, compression conditioning
Endurance WOD
Short Interval: 12x 200m run, 60-second rest between efforts
Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)
This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.
ARTICLES
+ Watch Team USAWeightlifting represent at the 2017 Pan American Championships – USAW
+ Open Letter to Regionals Athletes – CrossFit Invictus
CrossFit WOD for Monday 7/24
3 rounds for time:
10 hang power clean, 60/40kg
10 burpee pullups
400m run
Post time to whiteboard / comments!
Olympic Weightlifting WOD
88% week: snatch complex, back squat, snatch high pulls
Powerlifting WOD
back to 80%: back squats, presses, and weighted pullups
Kettlebell WOD
– Primal mobility
– Simple & Sinister
Kelsi A, who just celebrated her 4th year with the FCF fam
Today’s workout is kind of like the classic version, but only half… and with more difficult standards.
ARTICLES
+ How to Watch the 2017 CrossFit Games – CrossFit Games
CrossFit WOD for Friday 7/21
for time:
50 box jumps, 32/24″
50 perfectly-vertical kettlebell swings, 32/24kg
50 knees-to-elbows
50 wall-ball shots, 30/20 lbs wall ball
50 burpees
Post time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, clean complex, situps, flutter kicks, v-ups, GHD back ext, BtN pullups
Powerlifting WOD
power clean, back squat, bench press, weighted plank, jumping good morning, barbell farmers hold
Gymnastics Strength WOD
movement patterning, stretching, balance work, compression work, conditioning
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Simple & Sinister
Oliva P power jerking at the 2017 Battle at the Ballpark
In the olympic lifts it is assumed, like the traditional competitive version of the lifts, that the barbell and weights start on the ground. The bar is lifted up and the athlete squats to receive it at it’s absolute lowest point (because it should be heavy as hell!) before standing up and showing control.
If HANG is stated before the lift, then it begins at hang position (fully extended legs and hips). It can be lowered as shallow or as deep as possible, but cannot touch the ground, before reversing the motion and receiving the bar.
If POWER is stated before the lift, then it can be caught anywhere that is not a squat (hip crease dropping below the line made by the top of the knee cap). These iterations of the lift are important in teaching how much of a powerful drive is necessary to work on the first part of the lift, which is elevating the loaded barbell as high as possible. While fast, this isn’t the most efficient for near-maximum loads.
ARTICLES
+ Foam Rolling Doesn’t Do What You Think (And Other Mobility Myths Busted by Dr. Quinn Henoch) – Athlete Daily
CrossFit WOD for Thursday 7/20
– 5 attempts at a 1RM hang power cleans
– 5 attempts at a 1RM hang power snatches
– 5 attempts at a 1RM push jerk
Post maxes 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: 4x 1600m repeats with 4-5 minute rests between efforts
Nadia T cycling some double unders
ARTICLES
+ As Workouts Intensify, a Harmful Side Effect Grows More Common – NY Times
CrossFit WOD for Wednesday 7/19
for time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
Post time to whiteboard / comments!
Olympic Weightlifting WOD
clean complex, front squats, rack jerks, accessories
Powerlifting WOD
back squat, press, deadlift, Sotts press, reverse hyper, split squats, hammer curls, half-kneeling wall press
Kettlebell WOD
Abridged primal warmup, Simple & Sinister
Fab and Michael preparing for some overhead squats
ARTICLES
+ What Drivers Can and Cannot Do Under Washington State’s New Distracted-Driving Law – The Seattle Times
CrossFit WOD for Tuesday 7/18
– 5 attempts at a 1RM overhead squat
– 5 attempts at a 1RM front squat
– 5 attempts at a 1RM back squat
Post all three maxes 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
squats & shoulders, Gymnastics Gone Bad, partner stretching, box handstands, balance tests
Endurance WOD
Short Interval 9x 300m run with a 1-minute recovery between efforts
AP & AB
This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!
ARTICLES
+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox
CrossFit WOD for Monday 7/17
8 rounds of a 400m run with 90 seconds rest between each effort.
Post total time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, back squats, snatch high pull
Powerlifting WOD
back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU
Kettlebell WOD
– Primal mobility
– Shoulder stability
– Simple and sinister technique
