Tuesday 7/23/19

Green Team!

CrossFit WOD for Tuesday 7/23

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

Use one barbell. Post time to whiteboard.

CompEx WOD, 5:50am

Barbell skill warmup into clean & jerk on-the-minute lifts.

for time:
4 thrusters, 1 rope climb
8 thrusters, 2 rope climbs
12 thrusters, 3 rope climbs

10:00 cap.

accessories: good am, strict pullups, db rows, mb chest pass, lateral raises, etc.

Mobility, 6:30pm

stretch hip flexors, glutes, and hamstrings. tissue mobilization for TFL, piriformis, infraspinatus, traps, triceps.

ARTICLES

+ There Are Worms in the Blackberries You Just Picked – KUOW
+ CrossFit Affiliate Become Community Lifeboats to Combat Childhood Obesity – Morning Chalk Up

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Monday 7/22/19

Community Class, Saturday 7/20

This week is TEST WEEK so we’ll establish a time for today’s workout for a retest in the future, a barbell race, strict press max, Death By Presses, a row effort, a retest of a gymnastics chipper for late June, MURPH retest on Saturday, and EMOM snatch/clean & jerks. Rest, recover, and make sure you sleep well and eat well!

CrossFit WOD for Monday 7/22

back squat 10×2 at 32X1, then

21-15-9 reps for time:
thrusters, 52/38kg
toes-to-bar

Run 400m at the end of each round. Post time to whiteboard!

BARBELL CLUB

It’s Test Week in our Barbell Classes! Let’s max out some snatch doubles and clean & jerk doubles and set a benchmark for the rest of Summer.

ARTICLES

+ Behind Closed Doors with the City Council and Pro Sports – Ann Davison Sattler for City Council
+ Should We Replace Mental Health Meds With Exercise? – Big Think

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Saturday 7/20/19 & Sunday 7/21/19

CrossFit WOD for Saturday 7/20

5 rounds for time YGIG:
30 wall ball, 20/14lbs
30 sumo deadlift high-pull, 35/25kg
30 box jump, 20″
30/20 calorie row
30 burpee
20 power clean, 35/25kg
20 front lunge, 35/25kg

Post partners and time to whiteboard!

FCF WORKSHOP at 10am

Covering SLIPS (Scales, L-sits, Inversions, Planks, and Stretching) as a means to improve your gymnastic abilities, as well as provide a framework for practice before and after classes.

Community Class at 12pm.

Every body is free to join- just show up 10 minutes before class to fill out a waiver.

CrossFit WOD for Sunday 7/21

for time:
800m run
50 pullups
100 pushups
150 air squats
800m run

Partition the pullups, pushups, and squats as needed. If you have a vest/body armor, wear it! Post time to whiteboard!

ARTICLES

+ On His 80th Birthday, This CrossFit Trainer Finished a Workout That Would Humble Anyone – BarBend

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Friday 7/19/19

SLIPS clinic tomorrow at 10am!

Community Class at 12pm!

CrossFit WOD for Friday 7/19

every minute on the minute for 10:00
3 snatches -OR- clean & jerks, 61/43kg or 70% of 1RM

-OR-

every minute on the minute for 15:00
2 snatches -OR- clean & jerks, 70/50kg or 80% of 1RM

Post attendance to whiteboard!

ARTICLES

+ Zucchini Lasagna Recipe – Ambitious Kitchen
+ 5 Emergencies: Do You Know What To Do? – WebMD

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Thursday 7/17/19

CrossFit WOD for Thursday 7/17

“CANDY”
5 rounds for time:
20 pullups
40 pushups
60 squats

or

“MAGGIE”
5 rounds for time:
20 handstand pushups
40 pullups
60 alternating single-leg squats

Post time to whiteboard!

ARTICLES

+ Here’s What Weight-Loss Advice Looked Like Nearly 100 Years Ago – Reader’s Digest
+ Sugarpill Founder Believes Wellness is Liberation – Mindful Feminism

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Wednesday 7/17/19

Available in Black or White

Limited Edition FCF 2019 Blender Bottle pre-sale is on! This Radian model from Blender Bottle is one of my favorites due to

+ having double-wall insulation that allows your drink to stay cool
+ having a detachable carry loop that also holds the top to the lid
+ including their signature BlenderBall wire wisk for smooth breakdown of your proteins/creatines/carbs/BCAAs/etc
+ being made of stainless steel to avoid the dreaded protein smell!
+ having a wide mouth for easier cleaning (hand wash only)

Preorder by clicking here! They’ll be in towards the end of the month.

CrossFit WOD for Wednesday 7/17

alternating top-to-top kettlebell presses 6×8

5 rounds for time:
7 front squats, 70/50kg
9 burpee box jump, 32/24″
400m run

ARTICLES

+ How Mr. Royal H. Burpee Invented the Most-Despised Movement in Fitness – BarBend
+ Saved By the Barbell 2019 Registration – CrossFit

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Tuesday 7/16/19

Coach Ryan earned his nickname back when he started with FCF. He wore these shiny, silver Converse high-tops (Chuck Taylors were legitimately one of the best shoes for CrossFit at the time) and during a workout involving tons of box jumps I yelled “GOOD JOB MOONBOOTS” and it stuck ever since. HBD MOONBOOTS!

CrossFit WOD for Tuesday 7/16

every 4:00 for 40:00
21 double unders
15 calories
9 rolling v-ups
(3/2 muscle-ups)

Post attendance to whiteboard!

ARTICLES

+ Survival of the Fittest (Opinion) – Adrian Conway for The Morning Chalkup
+ Supplements 101 – Turbo Geeks

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Monday 7/14/19

THE CLINIC
This Saturday at 10am we will cover SLIPS. What are they and why are they important to improving your CrossFit ability. This 90 minute class with Andrew will help direct what you should do before and after classes, and build yourself a game plan for increasing your abilities in the gym. You’ll also leave with a physical worksheet to continue your practice. RSVP today!

COMMUNITY CLASS
This Saturday at 12pm! Free to literally everyone, regardless of exercise experience. Just RSVP for your spot and show up a little early for waivers and a tour. Bring your friends, fam, coworkers, neighbors, your favorite barista/bartender/stylist, etc!

MURPH RETEST
It’s finally here (well it will be): mark your calendars for Saturday 7/27 in the 9am, 10am, and 11am classes.

CrossFit WOD for Monday 7/14

back squat 8×4, then

for time:
24-20-16 double pushup burpee
12-10-8 double kettlebell snatches, 2×20/12kg

Post time to whiteboard.

ARTICLES

+ How to Use Positive Psychology to Improve Your Health – Chris Kresser
+ Most People Shouldn’t Deadlift, Strongman Says – BarBend

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Friday 7/12

The squad at the 2019 Seattle Pride Parade. See the entire album on our facebook page!

CrossFit WOD for Friday 7/12

5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest

Post score to whiteboard!

ARTICLES

+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal

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Thursday 7/11

TBT to when we could watch you during your 400m runs

CrossFit WOD for Thursday 7/11

21-15-9 reps for time:
squat clean, 70/45kg
HSPU

Post time to whiteboard!

ARTICLES

+ Why You Can’t Release Your Tight Psoas Muscle with Stretching – Somatic Movement Center
+ Supplements and Diets for Heart Health Show Limited Proof of Benefit – The New York Times

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