Read about our Single-Lane vs Open Lane class formats!

WORKOUT for Friday 6/18/2021

Warmup

5-8 reps each, repeated until told otherwise:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

then the HSPU Strength Ladder of 5 sets of 1-2-1 reps

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette”

Strength

every 90 seconds for 8 sets
– high hang clean + at-knee clean + from the floor clean

Conditioning

for total reps completed:
Tabata squats
Tabata pullups
Tabata pushups
Tabata situps
Tabata speed skaters

Rest 1:00 between tabata intervals. Post scores to whiteboard!

WATCH: Let’s see who’s going to Tokyo for Olympic Weightlifting

As Washington state approaches June 30th, the deadline to full reopen, we’ll be doing our best to continue providing our athletes the best experience possible.

When all athletes in a class are fully-vaccinated, meaning 100% of all those in the gym are at least two weeks out from their second Pfizer/Modera or single J&J, then that class can go MASK-OPTIONAL. If a class can be mask-optional, the coach will announce it during or after your warm-up. If there’s no announcement, then we are not at 100%. We still require masks upon entry to the gym.

When we believe we can increase class capacity due to high attendance, then we may move to a Single-Occupant Lane / Open-Lane format:
– SINGLE-OCCUPANT: one athlete per lane (A through E or 1 through 6).
– OPEN-LANE: no specific lanes (just as we operated before the pandemic), with athletes being mindful of physical distance.

There may be instances where both formats (Single-Occupant and Open-Lane Mask-Optional classes) can happen, so be mindful of the class format when you RSVP via PushPress and before attending.

CompEx will start this Saturday as a dual Single-Occupant/Open Lane and will continue this format moving forward, including Tuesday and Thursday mornings.

CONDITIONING for Thursday 6/17/2021

CONFIRMATION

EMOM x 21:00
– 21 (kettlebell) high pulls
– 14 (kettlebell-facing) burpees
– 14 (kettlebell) swings

Adjust the volume as needed depending on your equipment. Goal is to work just past the :30 mark of every minute, resting and catching your breath before the next minute’s exercises. Post results to comments!

READ: Statement on Reopening, Staying the Course – WA Governor Jay Inslee

It’s Week 2 of the squat cycle! If you have a true 1RM then you should try the following percentages: 50/5, 70/3, 80/3, 90/3, 90/3+

WORKOUT for Wednesday 6/16/2021

Warmup

Until told otherwise perform 5-8 reps each of:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

then the HSPU Strength Ladder: 2 rounds of 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

Strength

BACK SQUAT E2MOM x 5. Last set is for 3 or more reps (keeping 1-2 reps in the tank)

Conditioning

For max total reps:
0:00-4:00 max double unders
4:00-7:00 max hang power snatch, 29/43kg
7:00-9:00 max toes-to-bar
9:00-10:00 max pogo burpees

Rest as directed by coach then repeat again. Post score to whiteboard!

WATCH:

CONDITIONING for Tuesday 6/15/2021

:30 work, :10 rest for 6 rotations:
– dead snatches
– shooter pushups/plank
– clusters
– Russian twists

immediately into max Devil’s press in 3 minutes

Post results to comments!

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If you have a kettlebell at home you can emulate the wall ball movement with this substitute:

Swing and release, pressing down on the handle so the bell flips toward you. Catch with open palms in a front rack position then squat down. After coming all the back up press your arms to lockout as you toss the bell up and out. Grab the handle and ride it down between the legs to the high crotch catch and repeat.

Obviously, don’t try it indoors if you’re not comfortable with the hand-release. It’s a great exercise to challenge not only your stamina, but to your hand-eye coordination.

WORKOUT for Monday 6/14/2021

Warmup

Perform 5-8 reps of each until told otherwise:
– 3-part pausing muscle clean
– Push press
– Good morning
– Bent-over row
– Burpee over bar

then the HSPU Strength Ladder: 4x 1-2-1

Strength

Thruster max in 10:00

Conditioning

Kinda “16point4”
AMRAP in 15:00
55 deadlifts, 50/75/110kg
55 bell ball, 8/14/20lbs
55 calorie row
55 HSPU/Z-press

Compare to 3/22/21. Post results to whiteboard.

READ: Exercising Your ‘Neck Flexors’ Is the Little-Known Secret for Reducing Neck Pain – Well + Good

HIGH INTENSITY INTERVAL TRAINING for Sunday 6/13/2021

Premiering at 9am with the most specialest of guessssts!

Then join us for YOGA with IVAN.MVMT at 10am on Zoom. RSVP via PushPress for meeting info!

We’re going with OPEN LANE and SINGLE-OCCUPANT LANES again today!

WORKOUT for Saturday 6/12/2021

Warmup

:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull

then the HSPU Strength Ladder: 5x 1-2-1

Workout

5 rounds for time:
400m run
30 wall ball push press, 14/20lbs
30 box jumps, 20/24””

Post score to whiteboard!

READ: Scarecrow Will Reopen for Browsing, Kremwerk Will Reopen for Raving, and Linda’s Does Drag Now – The Stranger

Moving forward we’ll be programming running into our Saturday workouts, with an option to stay inside on the rower if preferred.

WORKOUT for Friday 6/11/2021

Warmup

:30 work, :10 rest x 8 rounds
– (Goblet) curtsy lunge
– KB sumo deadlift high pull

then the HSPU Strength Ladder: 2x 1-2-3-2-1

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

Workout

every minute on the minute for 30 minutes
a. 9 snatches, 25/43kg
b. 15 burpees
c. 21 situps
d. 15 calories
e. 9 sumo deadlift high pulls

The barbell should be the same for both the snatches and sumo deadlift high pulls. Post results to comments!

WATCH:

CONDITIONING for Thursday 6/10/2021

HYPOTENUSE

1:30 work, :30 rest
– deadlift
– hang power clean
– kneel-to-stand
– shoulder-to-shoulder

3 rounds for max total reps.

If you don’t have a sandbag you can fill up a duffle bag or back pack! Post results to comments.

READ: Slevio Portable Gym Timer with magnetic spine – Amazon

Today we being a simple back squat cycle on Wednesdays!

WORKOUT for Wednesday 6/9/2021

Warmup

:30 work, :10 rest x 8 rounds (5 minutes total)
– (Goblet) curtsy lunge
– Kettlebell sumo deadlift high pull

then HSPU Strength Ladder: 3 rounds of 1-2-1

Nov – Strict Pushup, Pike Pushup on wall
Int – Pike Pushup on wall, One-leg Pike Pushup on wall, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette

Strength

every 2 minutes do 5 back squats
(50/5, 65/5, 75/5, 85/5, 85/5+)

Last set is for 5 or more reps, keeping 2+ in the tank.

Conditioning

“ELIZABETH”
21-15-9 reps for time:
Power cleans, 43/62kg
Ring dips

A classic CrossFit benchmark involving a medium-weight barbell pull paired with a high-stability bodyweight pushing movement. Each round can be broken up into three sets, but should you break them up that way? These are meant to be done in fast, pushing the intensity as far as you can, as quickly as you can.

Post times to whiteboard!

READ: Benchmark Workouts – CrossFit Journal
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