ARTICLES
+ Can You Fully Extend Your Elbow or Do You Have a Bad Lockout – Weightlifting Mindset
+ Amazon Prime Day 2017: The Best Deals – The Verge
CrossFit WOD for Tuesday 7/11
21-15-9 reps for time:
kettlebell dead snatch, 24/16kg
toes-to-bar
box jumps, 24/20″
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 / CompEx WOD
Short Interval: 20x :30 Secs max distance run, 30 secs rest
Gymnastics Strength WOD
line drills, stretching, L-sits, handstand conditioning, kickups & russian twists
Another weekend done, another week to look forward to!
1st row: Megan, Tony, Jessie, Olivia, Eva, me, 2nd row: Jeffrey, Nathan, Lauren, Ali, Stacey, Michael, Ali, Devin, Scott, Grayson, Robyn, Jon
We had three teams compete at the 2017 Battle At the Ballpark at Safeco field, followed by the beer garden and the game.
On the agenda this week: the return of back squats, push press/tuck jumps, kettlebell snatches/toes-to-bar/box jumps, practice with the still rings, the retest of “Easy Plate”, deadlifts/burpees/cleans, the wrap-up of the deadlift cycle with a day to test your 1-rep maximum deadlift, the hero workout “RYAN”, a CrossFit Team Series workout, and finally a birthday celebration workout for Moonboots!
ARTICLES
+ Chiropractors Are Bullshit – The Outline
CrossFit WOD for Monday 7/10
back squat 6×5, ascending
100 push press for time. every time you drop the bar do 6 tuck jumps.
Rx = 43/29kg. Performance uses 2×50/35 lbs dumbbells. Post time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, back squats, snatch push press
Powerlifting WOD
back squats, presses, and pullups
Kettlebell WOD
– Primal mobility
– Squat and press ladders
– Getup and swing work. Ending with simple and sinister (100 single arm swing and 10 TGU)
Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
Description and photo courtesy of CrossFit.com
ARTICLES
+ The Men Behind Each Hero WOD: MURPH and NATE – BoxRox
CrossFit WOD for Friday 7/7
“NATE”
as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg
Olympic Weightlifting WOD
snatch complex, clean complex
Powerlifting WOD
back squat, bench press, deadlift
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries and single leg deadlifts
– Swings, Lunges and Abs
Gymnastics Strength WOD
handstands, HS mobility test, HS kick ups, stretching, compression conditioning, midline conditioning
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Writeup and picture courtesy CrossFit.com
ARTICLES
+ Scientists Are About to Change What a Kilogram Is. That’s Massive – The Washington Post
CrossFit WOD for Thursday 7/6
“DEL”
for time:
25 burpees
400m medicine ball run, 20/14 lbs
25 weighted pull-ups, 20/14 lbs
400m medicine ball run, 20/14 lbs
25 handstand push-ups
400m medicine ball run, 20/14 lbs
25 chest-to-bar pull-ups
400m medicine ball run, 20/14 lbs
25 burpees
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: 6x 1k run, rest 4 minutes between efforts
Sgt. Thomas R. MacPherson
ARTICLES
+ 121027 – The Outlaw Way
CrossFit WOD for Wednesday 7/5
deadlift 2x1x93%, 2x1x95%, 1x1x98%
“TOMMY MAC”
2 rounds for time:
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerks
12 burpees
12 hang squat cleans
12 burpees
12 overhead squats
Rx = 52/38kg. 20:00 time cap.
Post time to comments/whiteboard!
Olympic Weightlifting WOD
clean complex, front squat, burpees + rack jerks
Powerlifting WOD
LBBS, press, weighted pullups
Kettlebell WOD
Simple & Sinister Day 2
The June 2017 Foundations Graduates!
CrossFit WOD for Tuesday 7/4
9am
Regionals NATE
10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg
Time cap is 20 minutes. Test the original version of NATE this Friday.
Post time/rounds to whiteboard.
10am
DT
5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg
Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.
Post time to whiteboard.
11am
MURPH
for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run
Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.
Post time to whiteboard.
Diane of Fu Barbell
Expect to see ABBATE, Regionals NATE, DT, MURPH, heavy deadlifts, TOMMY MAC, DEL, NATE, a team version of MORRISON, and LOREDO. Happy 4th.
ARTICLES
+ Why Your Coach Might Be Wrong About Your Squat: Knees In For the Win – Rebel Performance
CrossFit WOD for Monday 7/3
“ABBATE”
for time:
1600m run
21 clean & jerks, 70/50kg
800m run
21 clean & jerks, 70/50kg
1600m run
Compare to 10SEP16. Post time to whiteboard.
Olympic Weightlifting WOD
snatch complex, snatch push press, back squat
Kettlebell WOD
The return of Simple and Sinister. Get ready for getups and single arm swings
No Powerlifting WOD today
