PETE

Team FLEX APPEAL

The world-wide 2018 CrossFit Games Open is coming and like years past, we’ll be participating as a gym once again. Registering to play allows you to see where your fitness stacks up against the rest of the world/region/state/age division/etc. With that info you can plan for a better, more dedicated year to training/recovery/nutrition/habits/etc.

The way we do it is super fun: we’ll make three teams gym-wide with co-captains and fun team names. Then we’ll have a five-week internal competition full of laughter and sweat! The 2018 FCF Intramural Open will begin with 18.1 and end with 18.5, which will also a be a multi-event VERSUS throwdown.

That’s a lot to take in, especially if you’re new, but fear not! All will be explained in further detail beginning next week. Want to get a jump on it all?

  1. Register for the 2018 CrossFit Games Open
  2. Take the 2018 CrossFit Online Judges Course
  3. Send me the PDF of your complete Judges Course certificate
  4. Train hard, eat and recover well!

If you do all four things listed above and input an official score for all five events we’ll compensate the price of registration for your April dues! Those who also go all the way will receive a special treat from us at the gym.

Again, more details coming next week!

ARTICLES

+ When the Government Decides How You Can Squat – Morning Chalk Up

CrossFit WOD for Friday 1/26

“PETE” Rx

5 rounds for time:
27 wall balls, 20/14lbs
20 calorie row
15 box jumps, 24/20″
10 pullups

“PETE” Rx+

5 rounds for time:
27 wall balls, 30/20lbs
20 calorie bike/ski
15 box jump overs, 24/20″
10 chest-to-bar pullups

Post time to whiteboard!

Strength Ladder: 1(1,2,3,4,5,4,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 3/3

deadlift + high pull + snatch, deadlift + high pull + clean

Powerlifting WOD – Week 3/7, Day 3/4

box squat + bands, sumo DL + bands, hamstrings, quads, jumps

Gymnastics WOD

midline work & stretching literally everything

Kettlebell WOD

shoulder mobility, kb clean review

6 rounds for quality:
6 bent over row
6 cleans
6 alternating presses
6 squats

A look ahead…

CrossFit WOD for Saturday 1/27

for time:
10 muscle-ups
75 push presses, 35/25kg

(rest 5-10 min)

for time:
10 hang squat cleans, 90/60kg
50 calorie row

(rest 5-10 min)

ma box jumps (24/20″) in 5 minutes

CrossFit WOD for Sunday 1/28

AMRAP in 7 minutes:
2-4-6-8-10-12… etc.
pullups
pistols

(3:00 rest)

AMRAP in 7 minutes:
5-10-15-20-25… etc.
jumping squats
weighted situps, 10/5kg

/by

Going For a Walk

The 2018 Open is coming!

ARTICLES

+ The Secret of Loaded Carries – Dan John for T-Nation

CrossFit WOD for Thursday 1/25

Rx

AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 kettlebell swings
200m suitcase carry, R
200m suitcase carry, L
30 hip extensions

Performance

AMRAP in 30 minutes:
200m suitcase carry, R
200m suitcase carry, L
30 dumbbell snatches
200m suitcase carry, R
200m suitcase carry, L
30 burpees over dumbbell

Post rounds to whiteboard!

HIIT WOD

Tempo / Time Trial

6 sets
Row 15 cals
8 burpee box facing jump overs with new footwork standard
rest 60 sec
+
6 sets
AB 15 cals
8 1-arm alternating DB snatches @ 50lbs/35 with new hand switch standard
rest 60 sec

/by

Three, Two, One

We have three athletes competing this weekend at the 2018 Armor Classic this weekend at Armor Athletics in Tacoma (formerly known as Trident Athletics). Wish Johnrey, Andrew S, and Andrew B good luck!

Also: POST-HOLIDAY PARTY THIS SATURDAY!

ARTICLES

+ The 2018 CrossFit Online Judges Course is live! – CrossFit Games

CrossFit WOD for Wednesday 1/24

for time:
300 double unders
200 air squats
100 T-pushups
then bench press 3-3-3-2-2-2
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/7, Day 2/4
deadlift + high pull + clean, rack jerks, front squats
Powerlifting WOD – Week 3/7, Day 2/4
wide grip floor press 1RM
ME floor press, 60/45kg
3xME bamboo bar
Kettlebell WOD
10 (alternating) medium windmills to prep for TGU, strict sit ups, side bends, Chinese planks, Simple & Sinister
/by

Hang Cleans & Box Jumps (& Front Squats!)

Getting glutes warm!

ARTICLES

+ Hydrostatic Body Fat Testing at FCF – Foundation CrossFit

CrossFit WOD for Tuesday 1/23

front squat 5-5-3-3-1-1

for time:
25 hang power cleans
50 box jumps
25 hang squat cleans

Post time to whiteboard!

CompEx WOD

back squat DIE SETS, Regionals Run Triplet, Death By CTB

Gymnastics Strength WOD

handstand press work, compression work, hamstring stretching

HIIT WOD – Long Interval

10-to-1 burpee breathing ladder

SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest
SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint
SET 3: 1 block sandbag carry, max load
/by

Every Minute on the Minute

Scap work at The Movement Fix seminar

ARTICLES

Want to see our very own Leslie’s house?

+ Urban Farmhouse in Seattle’s Central District Comes With Spectacular Views – Seattle Mag

CrossFit WOD for Monday 1/22

every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.

Post score out of 30 to whiteboard.

Strength Ladder: 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 1/3

deadlift + high pull + snatch, back squats, snatch push presses

Powerlifting WOD – Week 3/7, Day 1/4

reverse band box squat 1RM

Kettlebell WOD

2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold

GRIP CRUSHER

4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats

/by

1/2 JACKIE TWICE

Anyone else happy it’s Friday?

ARTICLES

+ 3 Ways to Own Any Workout (and Why You’re Leaving Muscle On the Table) – Athlete Daily

CrossFit WOD for Friday 1/19

1/2 JACKIE (twice)

2 rounds for time:
500m row
25 thrusters, 20/15kg
15 pullups

Olympic Weightlifting WOD – Week 2/7, Day 3/3

hang power snatch + snatch + snatch balance, hang power clean + clean + jerk

Powerlifting WOD – Week 2/7, Day 3/4

box squats + bands, deadlifts + bands, box jumps, GHR, back extensions

Gymnastics Strength WOD

10-to-1

Kettlebell WOD

windmills & kb arm bars

50 swings buy-in before….

Kettlebell “ISABEL”
30 one arm snatch, left
30 one arm snatch, right

/by

A.) Deadlifts or B.) Deadlifts?

You choose. Originally we were doing the deadlift/step-up workout on Saturday, but we’ve changed it to the “Memorial For Daniel” team workout, in honor of Officer Daniel McCartney who was also a coach at CrossFit Yelm. You can read more about what happened in the link below.

ARTICLES

+ Pierce County Deputy Shot After Responding to a Burglary – Kiro 7

CrossFit WOD for Thursday 1/18

3 rounds for time:
deadlift, 102/65kg
HSPU

or

9-15-21-15-9 reps for time:
deadlift, 80/55kg
step-ups, 24/20″

HIIT WOD

Tempo / Time Trial

Double Under practice
– then –
Focus on good standards and form
3 rds
10 Wall Balls
10 Box Jumps
5 Pull Ups

Workout:

Amrap 20 min
1 gym length bear crawl
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length lunge
1 gym length crab crawl
AB 20 calories

/by

Sprint!

ARTICLES

+ 10 Weeks of Hell: Advanced Programming for the CrossFit Open (Part 1) – Tier Three Tactical

CrossFit WOD for Wednesday 1/17

GAS PEDAL

for time:
750m row
100 double unders
30 burpees (over rower)

Post time to whiteboard!

Olympic Weightlifting WOD – Week 2/7, Day 2/3

hang power clean + clean + jerk, front squats, push presses

Powerlifting WOD – Week 2/7, Day 2/4

clean & press 12×1, special exercises

Kettlebell WOD

Kettlebell “LINDA”

/by

Royal Marines Birthday

Working on neutral spines!

ARTICLES

+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!

HIIT WOD

Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam

ABmaggedon!

Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge

/by

The Movement Fix Seminar: SEATTLE

Had a great time yesterday with Dr. Ryan DeBell at the seminar we hosted. Covered a bunch of different subjects, but came out with a better understanding of our athletes differing bodies and how we can help you improve your performance!

ARTICLES

+ MLK Jr. Day: All the Ways You Can Make a Difference – CNN

CrossFit WOD for Martin Luther King Jr. Monday 1/15

CGO 12.1

max (6″ target) burpees in 7 minutes

then 13 minutes to establish a max thruster

Strength Ladder 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 2/7, Day 1/3

hang power snatch + snatch + snatch balance, back squats, accessories

Powerlifting WOD – Week 2/7, Day 1/4

(conventional) deadlift 10×1, 3×20 romanian deadlift, 3×20 sumo romanian deadlift, 3×20 dimel deadlift, 50 leg lifts + reverse crunch

Kettlebell WOD

10 rounds:
5 high pulls, left
5 high pulls, right
:15 second rest

then

KB Complex, ascending in weight, 1:30 emom for 15 minutes
1 swing
3 clean
1 press
1 squat

 

/by