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Pink hair, don’t care

A huge congratulations to Aimee who became the 2nd person to enter the 1500-level of the FCF WOD Club! She’s been an integral part and supporter of our community for SEVEN years!

PROGRAMMING

Mobility Monday 12/17

back squat 5×5, then

AMRAP in 15 minutes:
15 wall ball, 20/14# to 10/9′
9 double unders
3 muscle-ups

Go unbroken for each exercise set. Muscle-ups ideally on rings, but bar is okay. Do 3 pullups + 3 dips if modifying muscle-ups. Post time to whiteboard.

Taco Tuesday 12/18

50-40-30-20-10 reps for time:
calorie row
pushups

Performance does rower and hand-release pushups. Post time to whiteboard.

Working Womxn’s Wednesday 12/19

TEAM MACHO MAN

3 power cleans
3 front squats
3 shoulder-to-overhead
EMOM for as long as possible

Use 60% of 1RM CJ if possible. You will be partnered up. Try to be the last team standing! Post score to whiteboard.

Tasty Thursday 12/20

work up to a heavy set of 5 deadlifts, then

10-8-6-4-2 squat cleans for time. Run 200m at the start of each round. Scale weight as needed. It should be heavy enough so that the first set cannot be done unbroken.

Champagne Friday 12/21

CGO 13.3

AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups

Monday’s workout was the preview for today. Work hard to set a KAREN record then continue working through the higher skills. Post time to whiteboard.

Teamwork Saturday 12/22

The 12 Days of CrossFit

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/7/18, 12/22/17. Time cap is 44 minutes. Post time to whiteboard.

Strength Sunday 12/23

4×8 deadlift

CINDY

AMRAP in 20 minutes:

5 pull-ups

10 pushups

15 squats

Finisher
20 Turkish get-ups. Post numbers to whiteboard!

ARTICLES

+ CrossFit is Amassing an Army of Doctors Trying to Disrupt Health Care – Vox
+ Rally Cycling Adds Olympian to Women’s Performance Staff – Rally Cycling
+ Sleepless No More in Seattle- Later School Start Times Pays Off For Teens – NPR

NEWS

FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!

We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:

The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.

Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.

Thank you for helping us give to those in need!

PROGRAMMING

Monday 12/3

back squat 8×3 at 75-85% of 1RM

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.

Taco Tuesday 12/4

SNATCH
7 ascending sets of:
1 power snatch + snatch + OHS

10 rounds for time:
30 unbroken double unders
10 burpees

During the burpees, move at a pace that allows you to pick up the jump rope right after the 10th one. Post time to whiteboard.

Wednesday 12/5

Work up to a heavy set of 3 (full) cleans

EMOM for 21 minutes:
a. 15 dumbbell deadlift
b. 12 dumbbell cleans
c. 9 burpees

* Rx = 2×50/35 lbs.
** Add 1 burpee every round
*** Max burpees in final minute

Focus should be on going “all out” for each movement and then using the remaining time in the minute to recover. Athletes should have at least :30 of rest for the DB movements.

Score is number of burpees on last set. Post score to whiteboard.

Thursday 12/6

find max weighted pullup in 15:00, then

“TECHNICAL CINDY”

AMRAP in 20 minutes:
5 chest-to-bar pullups
10 HSPU
15 pistols, alternating

Scaled version would be regular CINDY. Post max reps to whiteboard.

Friday 12/7

“12 Days of CrossFit”

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
:03 handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/22/17. Post time to whiteboard.

Saturday 12/8

for 10 minutes:
:15 handstand
:15 rest

“BEAR COMPLEX”

For 5 rounds, complete 7 unbroken sets of this complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

A great test of barbell stamina, partner up with someone to time out your rests. Post heaviest successful load to whiteboard.

Sunday 12/9

back squat 5×5 at 65-70% of 1RM, then

“JACKIE”
1000m row
50 thrusters, 20/15kg
30 pullups

Focus on big sets and pushing the pace- can thrusters be unbroken? In 2 sets? How about the pullups? Post time to whiteboard.

ARTICLES

+ 19 Easy No-Cook Breakfast Ideas – Greatist
+ For Older People, Weight Training is More Important Than Cardio Exercise – Knowledge Science Report
+ Forget Your Washboard Abs, the Hottest Workout is For Your Fingers – WSJ
+ Alex Honnold Completes the Most Dangerous Free-Solo Ascent Ever – National Geographic

Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle

From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many!

ARTICLES

+ Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard

“12 Days of CrossFit” WOD from Pao Sanchez on Vimeo.

CrossFit WOD for Friday 12/22

“12 Days of CrossFit”

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
3-second handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard!

Kettlebell WOD

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.