Monday 8/5/19

What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend.

CrossFit WOD for Monday, August 5th

9×3 tempo front squat @43X3

“ELIZABETH”
21-15-9 rft
power clean, 61/43kg
ring dips

then

“ANNIE”
50-40-30-20-10 reps for time:
double unders
ab-mat situps

Both benchmarks have an 8:00 limit. 3:00 rest between the two. Post times to whiteboard!

Barbell Club

We’re in Week 2. Powerlifting is in their Intensification phase. Olympic Weightlifting is working on better pulling timing and positioning.

DOWNLOAD THE PROGRAM PDF
(Aug 2019 Powerlifting Week 2)
(Aug 2019 Olympic Weightlifting Week 2)

ARTICLES

+ The Greatest of All Time – Morning Chalk Up
+ Customize Your Nike Metcon 5 (Only 36 Hours to Make the Fraser Championship shoe) – Nike

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Saturday 8/3/2019

We’re retesting MURPH- here’s to setting a new personal record!

CrossFit WOD for August 3rd

“MURPH”

for time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Partition the pullups, pushups, and squats as needed. If you have a weight vest or a plate carrier, wear it!

Compare to . Post time to whiteboard!

ARTICLES

+ Government Panel Rules Saturated Fat Bad For You – Daily Mail

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Friday 8/2/19

On Fridays we lift heavy barbells

Since Saturday is our MURPH retest, we will alter the schedule to be two 90:00 classes, rather than three 60:00 classes.

CrossFit WOD for August 2nd

“CALI BEAR”

every :30 for 20:00 perform 1 power clean & jerk at 102/70/45kg (or 75% of 1RM)

ARTICLES

+ 2019 USA Powerlifting Spokane ROOKIE Competition 9/28 – USAPL

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Thursday 8/1/19

Hanging out, waiting to watch the 2019 CrossFit Games

CrossFit WOD for August 1st

5 rounds for time:
400m run
30 box jumps, 24/20″
30 kettlebell swings, 32/24kg

Rx+ should do alternating kettlebell dead cleans at 20/12kg. 29:00 cap.

Post time to whiteboard.

ARTICLES

+ How to Watch the 2019 CrossFit Games – CrossFit Games
+ Understanding Chi Running vs Pose Method – Run to the Finish

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Wednesday 7/31/19

Here’s your new challenge for this week. Regular barbell DIANE next Wednesday.

CrossFit WOD for July 31st

DOUBLE KETTLEBELL-IN-HAND DIANE

21-15-9 reps for time:
two-in-hand kettlebell deadlifts, 2×48/32kg
strict handstand pushups

Post time to whiteboard.

ARTICLES

+ PrEP Made HIV Prevention Easier- And Now It’s Getting Even Easier – WIRED
+ After Legalizing Marijuana, Colorado Saw ‘Significant Decrease’ In Opiod Prescriptions – Marijana Moment

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Tuesday 7/30/19

If you pre-ordered one of these badass double-walled stainless steel shaker bottles, then you can pick it up in the gym!

If you haven’t, order one now for delivery in early August.

CrossFit WOD for Tuesday 7/30

for time:
15 hang power snatch
15 push press
15 clean & jerk
15 push press
15 hang power snatch

Run 200m after each movement. Rx = 50/30kg. Post time to whiteboard!

HIIT, 12pm & 6:30

Mobility, 6:30pm

Gymnastics-style stretching, shoulder extension, chest openers, groin, and forearms.

ARTICLES

+ How to Watch the 2019 CrossFit Games – Morning Chalk Up
+ Mat Fraser: The Loss That Launched a Legacy – CNN

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Monday 7/29/19

The double under requires a tight, quick spin and an adequate straight-body jump

It’s a SKILLS week, meaning we’ll be focusing on sharpening technique and putting you some familiar work with some twists.

We retest “MURPH” on Saturday so prepare for that- make sure you have your own vest/ruck if that’s in your cards.

CrossFit WOD for Monday 7/29

10×3 tempo back squat 32XX, then

3 rounds for max total calories:
1:00 double unders
1:00 lateral shuffle, 10′
1:00 banded plank walk
1:00 box jump, 12/8″
1:00 calorie row
1:00 rest

Post total calories to whiteboard!

Barbell Club

NEW CYCLE is here! The August cycles will focus on pulling and positions in Olympic Weightlifting and range-of-motion control in Powerlifting. Download the PDFs. GET STRONG!

> 2019 08 Olympic Weightlifting, Week 1 (PDF) <

> 2019 08 POWERLIFTING (PDF), Week 1 <

ARTICLES

+ JP Crawford Delivers An Unbelievable Throw – Twitter Moments
+ Ben Smith Gets the Nod, Recieves Wildcard – Morning Chalk Up

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Friday 7/26/19

Send out positive vibes to Andrew S who is competing at the USA Weightlifting’s American Open Series II in Albequrque, NM.

He’ll be lifting tomorrow at 12pm in the -73kg Men’s D Session on the RED platform.

Click here to watch the action!

CrossFit WOD for Friday 7/26

for time:
40 deadlifts, 90/65kg
30 front squats, 80/55kg
20 hang cleans, 70/45kg
10 (full) snatch, 60/35kg

Compare and contrast to Monday. Post time to whiteboard.

ARTICLES

+ Why You Should Compete in Olympic Weightlifting – Catalyst Athletics

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Thursday 7/24/2019

The 2019 CrossFit Games are almost upon us! #TBT to the FCF Crew at the 2012 Games

CrossFit WOD for Thursday 7/24

for time:
70 burpees
60 dips
50 box jump overs, 24/20″
40 handstand pushups
30 single-leg squats, alternating
20 burpee pullups

Compare to 6/20/2019. Post time to whiteboard!

ARTICLES

+ First-Aid, CPR, and AED Training at FCF on Saturday 8/3 – Seattle CPR
+ The Games Goodie Bags – Morning Chalk Up
+ Watch 19-Year-Old Kristof Milak Break Michael Phelps’ 200m Butterfly World Record – Bleacher Report

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Wednesday 7/24/19

Paulo

CrossFit WOD for Wednesday 7/24

Establish a 1RM strict press in 10:00 then on a running clock do 1 strict press when the clock reads 1:00, 2 presses on 2:00, 3 on 3:00, etc. continuing for as long as possible. Barbell to be loaded at 60% of the established 1RM.

Post successful minutes completed and meters rowed to whiteboard.

ARTICLES

+ What is Evidence-Based About Myofascial Chains? – Anatomy Trains
+ Imbalanced Microbiome Related to Symtoms of Pain and Mood – Clinical Advisor

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