Going overhead

It’s important to focus on a continual effort to push up on the bar once you commit it overhead so that the elbow and shoulder complex don’t give, allowing the bar to fall out of place.

CrossFit WOD for Sunday 11/12

TAG TEAMS

3:00 on / 1:00 off
overhead squats, 43/29kg + overhead hold
front squat + bottom-of-squat hold
hang power clean + handstand
burpee-over-partner + gymnastics plank

One athlete can work only when the other athletes is in position.

Score is max total reps. Post scores to whiteboard!

HellaFit WOD

PRIMAL POSTS

:45/:15 work/rest,
5 rounds

– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up


Tony L finishing a set of toes-to-bar

CrossFit WOD for Saturday 11/11

CGO 14.4

AMRAP in 14 minutes:
60 calorie row
50 toes-to-bar
40 wall ball, 20/14# to 10/9′
30 power cleans, 61/43kg
20 muscle-ups

Compare to 26JAN2016. Post time to whiteboard!

With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf!

ARTICLES

+ Did We Used to Have Two Sleeps Rather Than One? – IFL Science

CrossFit WOD for Friday 2/10

tempo chin-ups 2121 3×8 (2:00 rest)

tabata double unders
tabata burpees
tabata goblet squats, 24/16kg
tabata situps
tabata double unders

Post all 5 scores to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch max, power clean & jerk max

Let’s focus on the actual execution of skill today. How clean are you movements? How efficient are you in your sets? Can you keep it that way after the rowing spikes your heart rate?

ARTICLES

+ Your Practical Guide For Dental Decisions – Part 1 – Whole 9

CrossFit WOD for Thursday 2/9

for time:
2000m row
30 pullups
30 box jumps, 24/20″
1500m row
20 pullups
20 box jumps, 24/20″
1000m row
10 pullups
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

“GET TO THE CHIPPER”

50 of each:

push presses
KBS
lunges
situps
ring or bent over rows
squats (optional: goblet, OH, air, etc.)

20 burpees BEFORE each movement.

There’s a bit of confusion in signing up for the 2017 CrossFit Games Open. A lot of you are officially participating, you’ve selected ‘Foundation CrossFit’ as your AFFILIATE, but you’re missing the last step!

You need to select a TEAM and that Team needs to also be Foundation CrossFit

No worries, Cheryl C made a little step-by-step thing for you:

Otherwise here’s the actual Team Foundation CrossFit roster so far:

ARTICLES

+ So I Have an “Illness”, Thanks For the Update – Old Country Strong

CrossFit WOD for Wednesday 2/8

dumbbell or kettlebell superset:
– z-press 3×12
– bent-over row
– 1:45 rest

YGIG AMRAP in 20 minutes:
3 thrusters
6 front squats
9 deadlifts

Health = 32/25kg, Rx = 52/38kg, Performance = 70/50kg

Post teams and score to whiteboard.

Olympic Weightlifting WOD

front squats, clean & jerk max

Kettlebell WOD

Ground Force
Skills: TGU
Emom with single and two handed swings

ATTENTION: Morning Foundations Session is postponed due to inclement weather until tomorrow, Wednesday 2/8 at 7am.


Colin B

 

ARTICLES

Understanding the Shoulder and Bulletproofing It From Injury – Breaking Muscle

CrossFit WOD for Tuesday 2/7

press 3x8x60% (1:15 rest)

Health/Fitness

as far as possible in 15 minutes:
3-6-9-12-15-etc of
push press, 34/25kg
overhead squats, 34/25kg

Performance

as far as possible in 15 minutes:
3-6-9-12-15-etc of
handstand pushups
overhead squats, 44/30kg

Post score to whiteboard!

HellaFit WOD

You’ll find out!


Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)

She was so excited she couldn’t help but blink.

ARTICLES

+ Drunk On Sugar? – CrossFit Journal

The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:

How many popular CrossFitters did you spot?

CrossFit WOD for Monday 2/5

bench press 5x5x75%

Fitness

3 rounds for time:
20 wall ball, 20/14#
20 burpees

Performance

3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees

Post times to whiteboard!

Olympic Weightlifting WOD – Test Week!

Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk

Kettlebell WOD

Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test