Since we had so much fun (and were inspired so much) watching FITTEST ON EARTH: A DECADE OF FITNESS a couple of weeks back we decided to do it again!
Friday night we’ll watch “Golden Girl : Mattie Rogers”, a film based on one of USA’s top Olympic Weightlifters (who started as a teen CrossFit Games champion) talks about her sports background including competitive Cheerleading, her introduction to CrossFit and Olympic Weightlifting, and how she decided to pursue weightlifting full time. The movie shows her preparing for and competing at Jr. Pan Ams in Colombia.
Spoilers:
You can also catch Mattie this weekend at the 2017 Nike National University & Under 25 Championships powered by Rogue Fitness.
Oh man. Another incredible Open season has past and we have some new champions to crown.
Over the course of five full weeks and five fun/terrible/surprising workouts with corresponding weekend events, we finally have a tally for all three of our intramural teams:
Blue Barracudas (Team Blue) finished out with a total of 614 points.
FLEX APPEAL (Team Green) finished out with a total of 706 points.
and Thundercats (Team Red) finished out with a total of 670 points.
Your winner for the #FCFio2017 is TEAM FLEX APPEAL!
Congratulations on all the (paleo) brownie points and bragging rites you just won.
FLEX APPEAL showed up with the majority of their squad during the Saturday events, usually all coordinating with FCF Gear for all the pride points, earned plenty of judging points, submitted registered scores well ahead of the deadline, hit the podium for both Rx and Scaled a handful of times, and was THE MOST consistent every week.
Nice work to all of our participating athletes, both those who officially signed up for the Open and for those who just wanted to support and play along week to week.
We’ll be retesting ALL of the 2017 Open workouts in just over a month on Saturdays if you feel like you’ve already made leaps and gains in your fitness. Rock on.
ARTICLES
+ Have you filled out the FCF Athlete Survey for Spring 2017 yet?
+ Why You Shouldn’t Walk on Escalators – The NY Times
CrossFit WOD for Thursday 4/6
for time:
1500m row
24 hang power clean
24 pullups
1000m row
16 hang power clean
16 pullups
500m row
8 hang power clean
8 pullups
Health = 30/25kg barbell. Rx = 43/29kg barbell. Performance = Assault Bike, 2×20/12kg kettlebells or 2×45/25# dumbbells.
Post time to whiteboard!
HellaFit WOD
THREE-TWO-ONE
10 min AMRAP:
– 10 burpee box jumps
– 10 lunges
– 10 ring/bent over rows/pullups
8 min AMRAP:
– 5 front squats
– 3 push presses
10 min EMOM:
– 40-sec max effort KBS
Carlos G
GET IT DONE! MAKE IT SO: Take the FCF Athlete Survey for Spring 2017
ARTICLES
+ The CrossFit Off Season: Time To Fix These 3 Weaknesses – Tier Three Tactical
CrossFit WOD for Wednesday 4/5
EMOM for 16 minutes:
a. 3 hang cleans
b. 8 alternating single leg toes-to-bar
5 rounds for time:
10 alternating front lunges
10 burpee-over-bar
Fitness/Health = 30/20kg, Rx = 43/29kg, Performance = 70/50kg
Post time to whiteboard.
Olympic Weightlifting WOD
muscle clean + no feet clean + clean, front squat, pause upright row + high pull
partner slam ball toss situp, standing db russian twist, pause clean high pull, split press
Kettlebell WOD
Ground force
Turkish getup practice
Swing work (progressing to single arm and snatches)
Wendy C, Crystal B during 17.5
Have you filled out our SPRING ATHLETE SURVEY yet?!
ARTICLES
+ Paleo Lunchbox Ideas – Nom Nom Paleo
A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.
CrossFit WOD for Tuesday 4/4
Rx
for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch
Performance
for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
40 HSPU
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg
Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!
HellaFit WOD
THE UPHILL
30 min AMRAP:
10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS
There was a secret 5th event to VERSUS X: trying to read some of your handwriting! For VERSUS X the winner of The Golden Hammer was
THUNDERCATS!
The Thundercats owned both the ground-to-overhead ladder and the obstacle course. Like VERSUS III the Obstacle Course was where athletes could really make up points for their teams, especially with repeated attempts over and over until the clock ran out.
Great job to the other two teams Blue Barracudas and FLEX APPEAL for the awesome effort and sportsmanship. Really awesome to see so many people excited to throw down and cheer each other on.
Stay tuned for the winner of the 2017 FCF Intramural Open later this week!
ARTICLES
+ CrossFit WOD 170328 – CrossFit Journal
+ Medicine Ball Clean Demo – CrossFit Journal
CrossFit WOD for Monday 4/3
bench press 3x5x85%
for time:
50 med ball cleans, 20/14#
25 push jerks, 70/50kg
50 med ball cleans, 20/14#
Olympic Weightlifting WOD
muscle snatch + no feet snatch + snatch
back squat
pause upright row + high pull
accessories: 1/2 situp, pause back extension, pause snatch high pull, bent over row
Kettlebell WOD
Ground force
Swing warmup
Armor Building Complex
(No April Fools Jokes in here)
When I renewed my tabs I forgot how much they were going to be with the ST3 vote I supported. Surprised the hell out of me. Just lost another pair of shoes out of my budget!
Remember that today Seattle sales tax increases to 10.1% and your FCF membership dues are subject to Seattle sales tax.
CrossFit WOD for Saturday 4/1
Kinda CFTS 16.8
In 4-person teams, AMRAP in 24 minutes:
30 double unders
15 power snatch, 35/25kg
