Also: HBD MARK!
CrossFit WOD for Saturday 6/24
ANNIE
50-40-30-20-10 reps for time:
double unders
ab-mat situps
OR
EVIL ANNIE
100-80-60-40-20
double unders
30-25-20-15-10
ab rollouts
Post times to whiteboard!
REMEMBER: WE ARE CLOSED ON SUNDAY SO OUR COMMUNITY CAN WALK THE SEATTLE PRIDE PARADE. DETAILS IN THIS LINK.
Gus and Tina at last year’s PRIDE march.
Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more!
ARTICLES
+ How to Be An Ally During Pride Month – Nylon
CrossFit WOD for Friday 6/23
5 rounds, each for time of:
5 power clean, 61/43kg
10 front squat, 61/43kg
5 jerks, 61/43kg
20 pullups
Rest 1:30 between rounds.
Post all five rounds to whiteboard.
Olympic Weightlifting WOD
snatch, clean & jerk
Powerlifting WOD
power clean, back squat, bench press
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings, lunges and rows and lots of them!
Gymnastics Strength WOD
stretching, muscle-up and handstand development, midline stabilization conditioning, more stretching
Nate Helming of The Run Experience timing our runs
ARTICLES
+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder
CrossFit WOD for Thursday 6/22
every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees
Post attendance to whiteboard.
HellaFit WOD
5:30pm!
Endurance WOD
Long Interval: 4x 1200m run, with 3:00 rest between efforts
Foundations 8 WOD
KAREN or JACKIE
As most of you know, the FCF community will be walking in the Seattle Pride Parade this Sunday, June 25th. We hope that you can join us to celebrate, support and advocate for our LGBTQ* gym-mates, family, friends, coworkers and the community as a whole.
WHO: You! And friends, family, kids, colleagues and furry (leashed) friends!
WHEN: Arrive at the staging area between 12:15-1:15pm on Sunday, June 25th and plan to be on the parade route until mid-late afternoon.
WHERE: We will gather at the parade staging area, located at the Republic Parking lot at 6th Ave. & James St. Look for a very colorful, energetic and fit bunch (that’s us!).
BRING: WATER and WEAR SUNSCREEN FOLKS! Sunglasses/hats.
WHAT TO WEAR:
– FCF Pride shirt and/or any colorful FCF gear!
– Accessorize with the Pride rainbow colors
– Costumes!
– Body paint!
– Sparkles!
– Whatever makes you feel groovy and energized!
If you pre-ordered a Pride shirt, it is available at the gym for pickup! Ask your coach! If you missed the preorder, there are many varieties and sizes available for purchase.
There are some important details you need to know (please keep reading!)…
FAQ/HOW IT WORKS:
Most of you have seen a parade or participated in a parade before, but this is different because we are a FITNESS community. We have the opportunity to showcase some of the fun movements and exercises we do at FCF.
What does this mean?
It means you’re gonna get a workout in…maybe 😉
You can participate by simply walking with the group, but you can also demo movements**, hand out Pride bracelets or stickers, help carry the FCF banner, and we have rainbow flags if you just want to walk and wave! There will be gym equipment available for our use during the parade – kettlebells (8 kg & 12kg) and hyperlites with 5kg bumper plates. If you decide to use a piece of equipment, you do not have to carry it the entire duration of the parade. We traded off a lot last year and it worked out great. If you get tired, pass it off to another athlete!
**There will be pauses in the parade and this is when we can demo the movements**
MOVEMENT IDEAS:
– BODYWEIGHT: burpees, burpees! Squats, lunges, burpees over hyperlite, high-five burpees with a buddy
– KETTLEBELLS: press, push press, swings, snatches, lunges, goblet squats
– HYPERLITES: front lunges, overhead squats, snatches, backsquats, push press, deadlifts, power or split jerks
– Most importantly, have fun and be safe! We encourage you to utilize some of the skills and movements you’ve learned at the gym, but you can always choose to walk. Note: If the weather is warm, the cement will be hot and burpees may be uncomfortable.
SEE YOU THERE!
Pride Parade is this Sunday and the gym will be closed so we can participate wholly as a community.
ARTICLES
+ 5 Things Candice Wagner Said About Her Body Every Woman Should Read – Morning Chalk Up
CrossFit WOD for Wednesday 6/21
3 attempts: max weighted pullup
– rest as needed –
1 attempt: max strict pullups
3 rounds for time:
20/15 calorie row
15 russian kettlebell swings, 32/24kg
10 handstand pushups
Post all three results to whiteboard!
Olympic Weightlifting WOD
snatch push press + snatch balance, snatch warmup to max
Powerlifting WOD
back squats, presses, deadlifts
Kettlebell WOD
– Primal Movement
– Halos, Planks and Getups (only 2 per side) to warm up
– We will be working on two bell work. Swings with two bells, front squats, presses and (of course) cleans.
ARTICLES
+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger
CrossFit WOD for Tuesday 6/20
for time: 150 medicine ball cleans, 20/14 lbs
Fitness = 10/8 lbs, Performance = 30/20 lbs
Endurance WOD
Short Interval: 10x 200m run, with 1:00 rests between efforts
Gymnastics Strength WOD
Foundations 7 WOD
“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
ARTICLES
+ CJ Cummings Repeats, Wins 2017 Junior World Weightlifting Championships – BarBend
CrossFit WOD for Monday 7/19
deadlift 3x3x80%, 3x2x87%, 2x1x93%
Rx
3 rounds for time:
200m suitcase carry, 24/16kg
20 burpees
20 dips
Performance
3 rounds for time:
200m suitcase carry, 32/24kg
20 burpees
20 ring dips
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5 of 5
power snatch + OHS, power clean + front squat + jerk
Kettlebell WOD
– Primal movement warmup
– Turkish getups
– Working on snatches skills
