More 100s With ANGIE


Chris V demonstrates an awesome air squat

A couple of events coming up:

1. Our FALL NUTRITION CHALLENGE! It’s here for accountability and education-sake. No entry fee, just a willingness to improve yourself even further. Starts next Monday.

2. This Saturday at 11am we will be our Nutrition Challenge Launch! (No 11am CrossFit class.) We will have a short presentation before we open it up for questions and discussion. Open to everyone- members, friends, and anyone interested in cleaning up their diets.

3. This Saturday we also have another COMMUNITY CROSSFIT CLASS at NOON. Open to members and non-members alike. We’ll go through a simple, decently-long workout! Tell your friends!

4. Powerlifting Class comes back next Monday! 6am on Monday, Wednesday, Friday, and 9am on Saturday- yes, it’ll be four days a week this time around. We’re going Conjugate! The details of the program will be up sometime tomorrow afternoon.

5. FCF hosts OUTwod Seattle on October 22nd in support of Lambert House. Come out to sweat and support! (More details in the link.)

It’s going to be a busy October!

ARTICLES

+ “Eat Real Food. Not Too Much. Mostly Plants.” – The 2017 FCF Fall Nutrition Challenge

CrossFit WOD for Wednesday 10/4

“ANGIE”

for time:
100 pullups
100 pushups
100 situps
100 squats

Performance does

for time:
100 chest-to-bar pullups
100 hand-release pushups
100 GHDSU
100 pistols

Post times to whiteboard!

Olympic Weightlifting WOD – Week 4/7, Day 2/3

clean complex, pause front squats, accessories

Kettlebell WOD

Primal Mobility

Shoulder packing and stability exercises

Quickly cover cleans

Detailed Snatch Focus. We will be working on varying weights to own the movement.

Squat and rows to finish

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CFTS 17.4: Double Hundo

Victor, Leah, Teddy, Matija J, and Kathy G just hanging out

We’ll be doing a lot of focused hanging work for the month of October. Benefits of hanging work, via Ido Portal:

1. Shoulder/elbow/wrist health and the recovery of the lost ‘overhead reach’ range – promoting optimal range and making use of the upper body as it was designed to be used. By simply allowing gravity to ‘do its thing’ in the passive work or “fighting it” in the active work – one can send a very intense adaptation producing signal into one’s structure. I wonder if we implement hanging work throughout our lives, from young age and into old age and without taking too large of a break what would be the results over the now lost ‘overhead reach’ range and shoulder injury rates.I suspect we would have little need to ‘stretch our shoulders’ any further. Of course shoulder integrity, elbow and wrist/hand/finger health can benefit tremendously from daily hanging as well. (See added section below on the subject)

2. Lead up to pulling work, climbing and more advanced patterns. Hanging sits at the base of those patterns, just like standing does for walking. A deficiency in hanging work will become evident at a certain stage – some get stuck early unable to develop even a single chin up. (very common female problem)

3. Active hang work is especially important tool in certain advanced phases and scenarios – as a plateau breaker for advanced pullers approaching the One Arm Chin Up for example.

4. Grip Strength and Grip Endurance. If you cant grip it – you cant manipulate it/yourself. We have grown weaker all over due to the lack in physical demands in our daily lives. Grip is no different.

5. Creating ‘Terminology’ for future complexity. Hanging work creates awareness and a language of positions that can be later used to put together sophisticated pieces of movement in a variety of scenarios from gymnastics to parkour to tree climbing to rock climbing and more. It is a tool for improvisation and play.

ARTICLES

+ The Foundation is Nutrition – FCF

CrossFit WOD for Tuesday 10/3

in teams of two, for time:
100 calorie row
100 toes-to-bar

muscle-up development

Post time to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

CompEx WOD

team sled work

in teams, for time:
40 rope climbs
80 sandbag situps
120 ring dips
160 pistols

Two people working at a time. Perform in any order.

special exercises

Gymnastics Strength WOD

crawling, gatherings, foam rolling, back conditioning, posterior chain stretching, handstands, bodybuilding

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Box Sqwaaaaats

KB demonstrates sitting on a box near Vicky B, but this is not a box squat.

This first week of October we start off with some heavily-influenced-by-the-course-I-attended-this-weekend strength work, two classic CrossFit benchmarks, two of the Team Series events, a deadlift max, and rowing workout.

Also we will be sharing a lot of information about our Fall Nutritional Challenge which begins next week! Some of our experienced athletes are starting on some of their nutrition plans now, but we’ll help out all those who are new to the foundation that is nutrition!

CrossFit WOD for Monday 10/2

box squat 10×1

+ special exercises for the hamstrings/glutes, and abs!

Post heaviest squat to whiteboard!

Olympic Weightlifting WOD – Week 4 of 7, Day 1 of 3

snatch complex, pause squats

Kettlebell WOD

Primal mobility

Getup and single arm swing focus

Simple and sinister related finisher

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WZA 2017 – w3w6

Sarah M coaching up some modified HSPU with the morning crew

ARTICLES

+ Wodapalooza Fitness Festival, Week 3/Workout 6 Details – WZA

CrossFit WOD for Friday 9/29

WODAPALOOZA Week 3, Workout 6

for time:
90 double unders
70 wall ball, 20/14 lbs to 10/9′
50 deadlifts,
30 muscle-ups
50 deadlifts
70 wall ball, 20/14 lbs to 10/9′
90 double unders

30:00 time cap. Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean complex

Gymnastics Strength WOD

line drills, compression conditioning, legs SMR, pistols

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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Longing For Lunges

Big thanks to everyone who came out Tuesday evening for the Freestyle Connection Seminar

“The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. It can also be used specifically to train VMO and glute activation and strength.” – Greg Everett

ARTICLES

+ The 1-1/4 Squat: How, When, and Why It Should Be In Your Training – BarBend

CrossFit WOD for Thursday 9/28

4 rounds for time:
100m lunge
7 muscle-ups

then 1-1/4 front squats 7×3

Post times to whiteboard!

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First Full Week of Fall

Bobby B during the Thruster Ladder at the 2017 RCF Games

WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!

This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.

ARTICLES

+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up

CrossFit WOD for Monday 9/25

KALSU

every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.

Score = time it takes to complete 100 thrusters.

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

pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

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WZA 2017 Parts 4 & 5

Len S

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary.
– Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26!

ARTICLES

+ Whole30 Sriracha [Recipe] – Nom Nom Paleo

CrossFit WOD for Friday 9/22

WODAPALOOZA 2017 WOD 4

2 rounds for time of:
40 calorie row
40 toes-to-bar
40 overhead squats, 43/29kg

Immediately into…

WODAPALOOZA 2017 WOD 5

5 minutes to find a 1RM hang snatch

Workout 4 is scored as the total time it takes to complete the two rounds of the triplet. Workout 5 is scored as the heaviest single lift in pounds on the 1RM Hang Snatch. Post both scores (workout 4 and workout 5) to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks, pullups

Kettlebell WOD

– Andrew is subbing for Patrick tonight!

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An OKAYBRO

THE OKAYBRO, Dave T

Today’s complex begins with the full squat- do you get extension? Is your timing right with your change of direction? Are you stable enough to handle the movement? Then you’ll do a triple jerk dip squat, or the isolated dip portion of movements like the push press. Are you upright? Do you do better with a shallow or deeper dip? Then we’ll immediately test the dip again with an actual jerk. Just to tire your legs out again we’ll back squat. Finally you’ll do another jerk from behind the neck.

ARTICLES

One of the many reasons we don’t offer an open gym!

+ Man Gets Body Part Stuck in a Weight at the Gym – Fox 10 Phoenix

CrossFit WOD for Wednesday 9/20

(KINDA) OKAYBRO Complex

every 3:00 perform the following complex:
(squat) clean
3 jerk dip squats
jerk
back squat
behind-the-neck jerk

Add load as necessary. Post heaviest load to whiteboard!

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

clean complex, pause front squat

Kettlebell WOD

primal mobility

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Faster Rope Climbs

Making sure you have protection for your lower leg (like a wrap or a knee sleeve) during rope climbs definitely help, but it is OBLIGATORY to know (and have confidence) in your ability to lock the rope in. Check out BOXROX for a helpful resource.

ARTICLES

+ Andrea U-Shi Chang – Ground Force Method – LEO Training

CrossFit WOD for Tuesday 9/19

7 rounds, each for time:
3/2 rope climbs
14 pistols
28 double unders

Rest as necessary between rounds.

Post fastest round to whiteboard!

Gymnastics Strength WOD

squat prep, lower leg stretches, hanging conditioning, position training, kipping

CompEx WOD

AMRAP in 30 minutes:
800m run
1k row
20 burpees-over-rower

rest 5 minutes

2 rounds for time:
18 double unders
15 toes-to-bar
12 chest-to-bar pullups
9 thrusters, 52/38kg

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Washington Weather is Back!

Hopefully this means a cooler gym for you to workout in!

FCF at the 2017 Pride Parade. Photo by Artur R

This week sees many long (20+ minute) workouts with a some lifts and sprints sprinkled throughout: tempo deadlifts, pullups/dips, rope climbs/pistols/double unders, 1/2 CINDY + 1/2 DT, Wodapalooza Week 2 Workouts 1 & 2, and the Lift Up Autism workout “LUKE”.

ARTICLES

+ Want to Take Your Training Up? Stay Cool – Athlete Daily

CrossFit WOD for Monday 9/18

tempo 555X deadlifts 5×6

for time:
50 strict pullups
50 strict dips

Post time to whiteboard!

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

snatch complex, pause back squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

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