Sheena C demos the “perfectly-vertical kettlebell swing” that we like to use for workouts like HELEN and its many variations.
+ The Formula For a Better Run – Aerobic Capacity
CrossFit WOD for Volume Tuesday 1/10
Double Pyramid HELEN
63 kettlebell swings, 24/16kg
42 kettlebell swings, 24/16kg
21 kettlebell swings, 24/16kg
Focus on complete continuous motion the entire time. 25 min time cap. Post time to whiteboard!
– pushup + scap ‘shup
– goblet squat
– Cossack squat
– shuttle sprint burpee
Please join us for a fundraiser screening and discussion of the documentary Why Not Home? We will carry on the generosity of this holiday season on January 15 to raise money for Open Arms Perinatal Services. Open Arms is the only non-profit providing doula services specifically for low-income women in Washington State.
After the film, join us for a discussion panel with local health care practitioners, hosted by Midwife Seattle. Discussion will be from 4pm-5pm. Light refreshments will be provided after the film.
About the film:
With the normalizing of hospital birth, the notion of home birth carries a certain stigma and evokes fear and judgment from many. Why not Home? reveals not only the scientific data about safety and interventions in birth, but also the beauty and value of this rite of passage. The documentary tells the stories of doctors, nurses, and midwives who have attended hundreds of hospital births, yet chose to have their children at home. This personal and intimate look at birth at home and in the hospital has the potential to influence people and policy in a way previously unseen.
Beyond the personal stories, Why Not Home? is a critical and thoroughly researched look at how we are providing maternity care in the US and the choices we are giving women and families about that care. Maternal mortality rates are rising in the US at a time when they are falling in every other industrialized country. Why Not Home? challenges viewers to move beyond the polarization and judgement that has plagued this issue for decades and instead embrace a more integrated and collaborative model for the future.
CrossFit WOD for Volume Monday 1/9
bench press 5x5x70%, then
75 power snatch, 20/15kg
100 push press, 20/15kg
150 front squats, 20/15kg
75 muscle snatch, 20/15kg
100 snatch push press, 20/15kg
150 OHS, 20/15kg
Kettlebell Strength & Conditioning
Snatch skill work
Single Arm Strength Day #3
7/7 (14 total) reps a minute for 11 minutes
Olympic Weightlifting WOD – Week 3:
Day 1 – back squat, slow snatch high pull + snatch, snatch push press
Day 2 – front squat, slow clean high pull + clean + jerk, push press
Day 3 – overhead squat, snatch + snatch balance, 2 cleans + 1 jerk
This past December we were asked by Sharla to participate in the Swedish Cancer Institute Holiday Family Program. We received wish lists for two families and helped fulfill their requests for the holiday season.
Family #2 was overwhelmed and heartened with the items they received – the mother of the family thought she was just going to get a gift card! This surely was an positive way to give back to our community and a great way to end 2016.
We’re giving a huge shout out to Sharla for helping us participate in a community service to help those in need. We would like to thank everyone who donated items to each family: Craig, Zheng, Michi, Leah, Stacey S., Sheena, Andrea, Kelly, Mikey P., Teada, Nadia, Mark-Anthony, Gail, Gus, Sarah M., Colin B., Melissa, Emily C. & Ethan C. Extra shout out to Devin who brought in the most donations. Thank you everybody! We look forward to participating again in 2017!
Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.
[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat
Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.
+ The Three Amigos of Ego – CrossFit Journal
CrossFit WOD for Skills Sunday 1/8
BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then
150 burpees for time
followed immediately by 2 minutes max double unders
Post time to whiteboard!
1. OH hold
3. weighted lunges
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope
1 minute of midline work after each tabata.
Odd object carries. CFSLU circa 2012
While we train with standard equipment most of the time, odd objects are great training tools simply because it emulates how you act among moving things when NOT inside the gym.
+ The Big Secret I’ve Been Keeping From My Skater Bro Friends – The Stranger
+ The Many Benefits of Farmers Walks and Loaded Carries – Strong Made Simple
CrossFit WOD for Skills Saturday 1/7
5x200m run with object*
100 up-and-over, 32/24″
100 Russian twists
5x200m run with object*
* Start each round at bottom of ramp.
Competition CrossFit WOD
Odd object carries, clean complex, double chipper, and some Dynamax Wheels
It is the new year and we have all made our 2017 goals…right? Join us and make your fitness a priority. Our next Foundations On-Ramp Program begins Tuesday, January 17th. This program is a 12-class series over four weeks. There are three course options to choose from:
- Morning session – 7:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
- Mid-day session – 11:00 AM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
- Evening session – 7:30 PM on Tuesdays & Thursdays. Saturdays at 10:00 AM.
Athletes must choose one series and attend this time for the entire course. Weekday classes are approximately 60 minutes. All athletes will come together for the Saturday classes which are about 90 minutes long.
Already an FCF Athlete? Bring your friends!
FCF athletes, this is also a great time to have your friends and loved ones join you. Refer a Friend and you’ll each receive a $25 credit towards your memberships! So take one last bite of that donut and sign up!
Not quite sure if this is the right fit? Join us for a Community Class!
If you would like to experience what a day in our gym feels like and sample class before registering, please look at our calendar for one of our no-obligation no-cost Community CrossFit classes.
G$, the chief
THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.
+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle
CrossFit WOD for Skills Friday 1/6
max rounds in 3 minutes:
3 power cleans, 61/43kg
Rest 1 minute. Repeat for a total of 5 cycles.
Compare to 2016 1014. Post all five scores to whiteboard.
Olympic Weightlifting WOD – w2d3
overhead squat, snatch, clean + push press + jerk
Are you honest and consistent?