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Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

ARTICLES

+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

In loaded positions, it’s easy to lose positioning when fatigued or not respecting the proper postures. This could lead to muscular issues or more down the line.

ANNOUNCEMENTS

The gym will be closed this Sunday.

We still have room for this weekend’s BEYOND MOVEMENT: The Coaching of Coaches course with Carl Paoli. Register for the event here.

ARTICLES

+ Fix Your Rib Flaring Posture – Breaking Muscle

CrossFit WOD for Tuesday 7/10

back squat 10×3 (at 70-80%).

The 10th set is for max reps. Then

AMRAP in 10:00
farmers walk, 2×24/16kg
10 burpees

Post results to whiteboard!

HIIT WOD

AMRAP in 10:00
50 flutter kicks
10 tuck jumps
15 sumo deadlift
20 jumping good mornings

:90/:30 for 10:00
3 crab walk, 30’
9 mb squat thrust + wall chest pass
3 primal crawl, 30′
9 slam ball

:40 on/:20 off/for 12:00
– front lunge POSE drill – R
– shoulder taps in banded plank
– front lunge POSE drill – L
– semicircle mountain climber

Endurance WOD – 6:30pm

Option 1

5x 400m

Today you are trying to learn how your run feels by breaking a mile up. How do the rests that affect your effort and recovery? Push for 75% effort, which we will call a “medium” intensity from here on out.

Option 2

4 rounds for time:
400m run
50 air squats

Andrew B and Bobby B at the 2017 RCF Games

Let’s talk about vitamin D. From the Vitamin D Council:

Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.

Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects

As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!

ARTICLES

+ Why Is Vitamin D So Important to Your Health? – MD Magazine

CrossFit WOD for Tuesday 6/26

2k row for time, then

ISABEL: 30 snatches for time, or

GRACE: 30 clean & jerks for time, or

ISAGRACE: 30 snatches then 30 clean & jerks for time

Rx = 61/43kg. Compare to . Post times to whiteboard!

HIIT WOD – 12pm

2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s

-then-

4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins

HIIT WOD – 5:30pm

:35 work, :25 rest
:35 work, :20 rest

1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps

Foundations 10 WOD

EMOM 15 minute 3-Position Snatch

Adrian, Bri, and Andrew

This past weekend Brianna competed at the 2018 USAW University and Under 25 National Championships at Weber University in Ogden, UT. She did a fantastic job for her first national competition with more in the future!

ARTICLES

+ Final Results – National University – USAW

CrossFit WOD for Monday 4/23

as many reps as possible in 20 minutes:
5 clusters, 70/45kg
8 toes-through-rings
11 burpees

Post total reps to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 1/3

Coaches Choice!

Kettlebell WOD

Week 8: sumo deadlift 10×1 @ 85-95% of 1RM

YGIG for 20 minutes
deadlift
dead clean
dead clean + see saw press
6 lunges


AB and Bobby B at the 2017 RCF Games

ARTICLES

+ The Speal Deal: Life After Competition – CrossFit Journal

CrossFit WOD for Thursday 4/12

Tag Team Workout!

as many reps as possible in 20 minutes:
4 (full) snatch, 70/45kg
12 toes-to-bar
12/8 calories

Workout execution: Partner A does 4 snatches, then Partner B does 4 snatches, then A completes 12 t2b, then B completes 12 t2b, then A finishes 12/8 calories, then B finishes 12/8 calories… repeat for 20:00!

Post score to whiteboard.

with Carl Paoli at the FreeStyle Connection Seminar

On the agenda this week:

CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!

ARTICLES

+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

Setting a personal record at the 2017 Trident Championships

ARTICLES

+ A New Type of HERO WOD – CrossFit Lumos

CrossFit WOD for Friday 8/17

establish a 1RM clean & jerk

Post loads to whiteboard!

Olympic Weightlifting WOD – Week 7 of 12

snatch, clean & jerk

Powerlifting WOD – Week 11 of 12

power clean max, back squat, bench press

Gymnastics Strength WOD – GS 32

hanging and handstands

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Lunges, swings and presses

Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0

ARTICLES

+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media

CrossFit WOD for Friday 8/4

TREVOR

in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

power clean, squat, floor press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats

Gymnastics Strength WOD

movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching

Throwback Thursday: Nathan, Isaac, Hannah, me, and Sheena at the 2015 CrossFit Games

So download the pretty good CrossFit Games app on your phone to stay updated on all the action! Keep an eye out on team Cascade CrossFit featuring Hannah- we’re so proud and excited to watch her and her team represent and kill it!

ARTICLES

+ Truth Talk – Morning Chalk Up


(This is the entire event. Fast forward to see the top athletes go at it)

CrossFit WOD for Thursday 8/3

DOUBLE PYRAMID HELEN

for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

Rx = 24/16kg kettlebell. Performance = 32/24kg kettlebell, chest-to-bar pullups.

Post time to whiteboard / comments!

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!

Endurance WOD

Long Interval:
1000m run
3:00 rest
8 x 300m (100m jog, 150m sprint, 50m walk)
3:00 rest
1000m run