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IN-GYM WORKOUT for Thursday 3/18/2021

Early: row! Then another 4 minutes with coach at 24, 28, 32, and 36 s/m

27 squats, 27 pushups, 27 kb deadlifts then on trainer’s count do 10 of each: toe touches, boot strappers, inch-worms + down dog, T-pushups

“KRONOS”
1:00 Green light, 1:00 Red light complete:
100 burpee box jump overs

– Do as many burpee box jumps over as possible in 60 seconds, then you must rest for 60 seconds. Repeat until 100 reps are complete.
– Boxes at 12/20/28″
– Post time to whiteboard/journal/comments!

+ + +

Tony, a Chinese-American, and myself, a Filipino-American have been in this fitness space for over a decade. We’ve had so many great people in our gym and have met so many fantastic friends along the way.

2008 at FCF 1.0 on Lake City Way (this is entire “gym”)

We’re in a very difficult time at the moment, along with all the other AAPI and BIPOC family and friends who are, and have been suffering. Targeted for hate crimes and worse.

There’s no need to check-in with us. Check in with your own friends and family and talk about the recent events, and specifically the tragedy in Atlanta. If you’re not sure yourself, do some research. Discuss amongst yourselves how you can be better allies and friends.

We all wanted to do better after George Floyd. What will you do for

Delaina Ashley Yaun

Paul Andre Michels

Xiaojie Tan

Daoyou Feng

Julie Park

Hyeon Jeong Park

and the two other names that have yet to be released?

Let’s do our best to educate each other. To keep each other safe and healthy.

READ: A White Man’s Bad Day – The Audacity
WATCH:

Not-yet-vertical at the 2015 Elysian Games

CONDITIONING for Wednesday 10/14/2020

HUFFLEPUFF

Max perfectly-vertical kettlebell swings in 10:00. Every break do 10 pogo burpees.

Post score to whiteboard.

READ: Why Do So Many Researchers Still Treat Race As a Scientific Concept? – Slate
WATCH:

Michi

Zoom Kettlebell Class at 7am! Email us for the Meeting Room #

CONDITIONING for Friday 9/4/2020

DRIP

50 reps each, for time:
– goblet squats
– rack lunge
– push press
– RDL
– Parallel kettlebell swings
– plate jumps
– wall ball substitute
– object pushup
– plate jumps

Post results to comments!

Pullup Strength Ladder (Week 11 of 12): E2MOM x3 do 1-2-3-2-1 reps

READ: Almonds Are Out. Dairy Is a Disaster. So What Milk Should We Drink? – The Guardian
WATCH:

 

Remember muscle-ups?!

Event 2 of the SUPPORT YOUR LOCAL BOX FUNDRAISER from CrossFit HQ will be released later today! Join us at 4:30pm live on YouTube and Instagram to see Andrew do the workout.

You can still register for the event and 100% of your choose-your-own-registration-fee goes directly to the affiliate(s) of your choosing!

WORKOUT for Friday 4/10/2020

as many rounds and reps as possible in 24 minutes:
15 dips (off chair or couch)
18 squat thrusts
21 speed skaters
24 opposite-elbow-to-knee sit-ups

Post total rounds plus reps to comments!

2nd Serving: Need More Work? (Endurance-bias)

Warmup with 5:00 at an easy pace. 3:00 active rest doing joint prep.

10 x 100m run at your 1-mile PR pace. :30 rest.
(150m row/ski of 2k PR pace, .3km of 5km PR pace)

Rest 3:00 then repeat for a total of 3 cycles. Warm down with 5:00 at an easy pace.

HSPU Strength Ladder: every minute on the minute for 5 minutes do 1-2-1

READ: Chinatown Businesses Struggling to Stay Afloat During Outbreak – KOMO 4 News
WATCH:

Throwback Thursday: when you could slap hands to tag your swolemate.

WORKOUT for Thursday 4/9/2020

10-9-8-7-6-5-4-3-2-1 reps for time of
toes-to-bar/supported dragon flags
burpees

Do 30 double unders (or single unders or jumping squats or Penguin jumps) between rounds. Post times to comments!

2nd Serving: Need More Work? (Strength-Bias)

Choose loading that allows you to reach the prescribed amount of reps, with 2-5 reps in reserve.

5 rounds
10 Z-press
30 Chinese lat raise

then

150 banded bicep curls
150 banded step-ups (75 on one leg, then 75 on the other)
150 banded good mornings

HSPU Strength Ladder: E2MOM x 2 do 1-2-3-2-1

READ: Really Cool Handmade Parallettes – CrossFit
WATCH: Yesterday’s YOUTUBE LIVE workout:

CGO 14.3 at FCF

CrossFit WOD for Champagne Friday 2/28

establish a heavy deadlift double in 10:00 then

Kg-Friendly CGO 14.3
as many reps as possible in 8 minutes: 
10 deadlifts, 60/35kg 
15 box jumps, 24/20″ 
15 deadlifts, 80/55kg 
15 box jumps, 24/20″ 
20 deadlifts, 100/65kg 
15 box jumps, 24/20″ 
25 deadlifts, 125/75kg
15 box jumps, 24/20″
30 deadlifts, 145/85kg
15 box jumps, 24/20″
35 deadlifts, 165/95kg

Share score to whiteboard!

READ: Intermittent Fasting: A Time to Eat, A Time to Fast – The Spokesman Review
WATCH:

Power receiving positions mean “above parallel” when looking at the relationship between the hip crease and the knee cap.

CrossFit WOD for Wednesday 1/22/2020

for time:
15 snatch, 60/35kg
25 hang cleans, 70/45kg
35 front squats, 80/55kg
45 deadlifts, 90/65kg

Use one barbell. Share time to whiteboard. Post-workout should involve 3:00 or so of Jefferson Curls (SEE BELOW), moving as slowly as needed to feel all parts of the back.

READ: Is the Keto Diet Healthy? A Cancer Doctor Explains Why He’s Been on Keto for 6 Years – TODAY
WATCH:

The top of a muscle-up should look like a hollow

And just like that we’re halfway through January!

Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.

CrossFit WOD for Champagne Friday 1/17

“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Post score (total reps completed) to whiteboard!

READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:

A power position is any partial, but not full, squat in catching the olympic lifts.

CrossFit WOD for Tuesday 12/10

strict muscle-up development, then

7 rounds for time:
400m run
3 power snatches, 70% of 1RM snatch

Post time to whiteboard!

COOLDOWN
Sink stretch 2:00 minutes
– KB sotts press 10 reps/arm x 2
Banded chair stretch 90 seconds/side x 2

HIIT WOD
12pm, 6:30pm

READ: 5 Mobility Focal Points for Athletes With a Desk Job – Zoar Fitness
WATCH: The Tall Snatch Warmup – Foundation CrossFit on YouTube

Andrew will be competing at the American Open Series 3 weightlifting meet in Las Vegas on Thursday evening at 6pm PST on the BLUE platform. USA Weightlifting will be live streaming the entire weekend’s events here.

Did you know that Guinness World Records will be at the event to determine if this will be the largest weightlifting meet ever. With five platforms working around the clock over 4 days (it’s usually 3 platforms over 3 days) and over 1600 athletes this one’s going to be a doozy.

You can play this video when it’s time:

We wish him good luck!