Coach Lauren has awesome shoulder positioning
Rather than “head through the window” most athletes should be focusing on “pushing the bar back” so it lines up above the spine AND reveals the ear while remaining in good posture. The issue with the “head through” cue is that it tends to control the neck more than the shoulder.
WORKOUT for Wednesday 6/23/2021
Warmup
AMRAP in 12 minutes
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT (12 deadlifts, 9 hang power cleans, 6 jerks), increasing weight each round
then our handstand pushup strength ladder – do 2 rounds of 1-2-3-2-1 reps
Strength
5 back squats every 2 minutes for 5 rounds, then
Conditioning
10 rounds for time:
4 jerks, 45/70kg
4 bar-facing burpees
Post time to whiteboard!
WATCH:
If you want to practice your handstand pushup strength ladder at home do 4 rounds of 1-2-1 reps.
CONDITIONING for Tuesday 6/22
READ: The Record Temperatures Enveloping the West Are Not Your Average Heat Wave – NPR
WATCH: Now that he’s retired from competition Mat Fraser has been hard at work releasing content
Although the video demonstrates a CLUSTER with a pair of kettlebells, you’ll be using a barbell (or dumbbells if you need to modify) for today’s workout.
a CLUSTER = a SQUAT CLEAN + a THRUSTER. Appa likes them.
WORKOUT for Monday 6/21/2021
Warmup
AMRAP in 12:00
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT, building in weight (12 deadlifts, 9 hang power cleans, 6 push jerks)
then the handstand pushup ladder: 4 rounds of 1-2-1 reps
MetCon
3 rounds for time:
35 calorie row
25 clusters, 30/40kg
15 bar muscle-ups
Post time to whiteboard!
READ: No Gym, No Problem – CrossFit Games
HIGH INTENSITY INTERVAL TRAINING for Sunday 6/20/2021, premiering at 9am
then join us at 10am for YOGA with IVAN.MVMT! Just RSVP via PushPress for meeting room info.
READ: Underdog Athletics Training Partners Move Into Final Day in 1st, 2nd, and 3rd at West Coast Classic – Morning Chalk Up
Big props to this man for taking over for me while on paternity leave- thank you Kyle!
WORKOUT for Saturday 6/19/2021
Warmup
Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar
Repeat until told otherwise, then do the HSPU Strength Ladder: 5 rounds of 1-2-1 reps
MetCon
3 rounds for time:
80 double unders
400m run (or 17/20 calorie row)
20 toes-to-bar
10 sumo deadlift high pull, 45/60kg
Post time to whiteboard!
WATCH:
Read about our Single-Lane vs Open Lane class formats!
WORKOUT for Friday 6/18/2021
Warmup
5-8 reps each, repeated until told otherwise:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar
then the HSPU Strength Ladder of 5 sets of 1-2-1 reps
Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette”
Strength
every 90 seconds for 8 sets
– high hang clean + at-knee clean + from the floor clean
Conditioning
for total reps completed:
Tabata squats
Tabata pullups
Tabata pushups
Tabata situps
Tabata speed skaters
Rest 1:00 between tabata intervals. Post scores to whiteboard!
WATCH: Let’s see who’s going to Tokyo for Olympic Weightlifting
As Washington state approaches June 30th, the deadline to full reopen, we’ll be doing our best to continue providing our athletes the best experience possible.
When all athletes in a class are fully-vaccinated, meaning 100% of all those in the gym are at least two weeks out from their second Pfizer/Modera or single J&J, then that class can go MASK-OPTIONAL. If a class can be mask-optional, the coach will announce it during or after your warm-up. If there’s no announcement, then we are not at 100%. We still require masks upon entry to the gym.
When we believe we can increase class capacity due to high attendance, then we may move to a Single-Occupant Lane / Open-Lane format:
– SINGLE-OCCUPANT: one athlete per lane (A through E or 1 through 6).
– OPEN-LANE: no specific lanes (just as we operated before the pandemic), with athletes being mindful of physical distance.
There may be instances where both formats (Single-Occupant and Open-Lane Mask-Optional classes) can happen, so be mindful of the class format when you RSVP via PushPress and before attending.
CompEx will start this Saturday as a dual Single-Occupant/Open Lane and will continue this format moving forward, including Tuesday and Thursday mornings.
CONDITIONING for Thursday 6/17/2021
CONFIRMATION
EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings
Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!
READ: Statement on Reopening, Staying the Course – WA Governor Jay Inslee
