Posts

Shoulder prep: do you do it?

This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.

CrossFit WOD for Tuesday 9/3

3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest

Post score (total reps) to whiteboard!

READ: Introducing the Drop-In Doc, A Full-Service Medical Clinic Located Inside an Affiliate – Morning Chalk Up
WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization

HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!

Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.

On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.

Feel free to grab a stack and drop them off to work and your favorite cafe!

CrossFit WOD for Tuesday 7/2

a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time

Post all three results to whiteboard!

CompEx, 5:50am

A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)

HIIT, 12pm & 6:30pm

Bodyweight Bonanzas

Mobility, 6:30pm

Focus on quads, hip flexors, and traps. Partner work. Middle split practice.

ARTICLES

+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET

Measuring your body composition can be a very helpful tool in the quest for improving your health and fitness. Knowing the difference between your total weight, your lean body tissue, and your body fat percentage/weight can help us.

Go back to Coach Glassman’s “World Class Fitness in 100 Words” it starts with: “Eat meat and vegetables, seeds and nuts, some fruit, little starch, no sugar. Keep intake to levels that support exercise, but not body fat. This is where the majority of people faulter. Either because they’re not aware of their own body composition, or they value food and the actions surrounding food more than their bodies’ health or condition. When people talk macros (short for macronutrients), they’re discussing the prescription of percentages they should be eating (how many carbs vs protein vs fat to consume daily). You can receive personalized prescriptions from Registered Dietitians, or try services like Working Against Gravity, Renaissance Periodization, or Precision Nutrition. Alternatively you could focus more on the quality of your foods with methodologies like Whole30, 800g Challenge, ovo-lacto vegetarianism, or more. Generally we see that as the quality increases, the junk in your system doesn’t hold on to as much and you lose the bad stuff.

Basically in terms of how you perform at the gym we want to see lean body tissue weight go up (gain muscle), while lowering your adipose tissue (body fat decreases).

Your overall weight could stay the same, or even increase, but maybe your clothes fit better. Your attitude and view on the importance of body image should change.

A couple of tips with this new/retest information:
– Whatever method you choose to test initially (DEXA, Hydrostatic Weighing, Bod Pod, etc.) is the same method you should use to retest down the line.
– Remember that we’re all built differently, and our bodies will respond to various stimuli differently. This goes for both nutrition and exercise. Like your workouts, you’ll need to practice and try different things to see what your best practices are.
– There is no such thing as spot reduction- doing a butt ton of crunches or situps will not give you a six-pack or flat belly for the summer. Only good nutrition can. They simply reveal the shape of your muscles when the BF% goes down.
– Things take time to change. Be patient and know that striving for the goal will be a good challenge and broaden the knowledge you have of yourself.

If you have any questions, our coaching staff is always available to talk shop.

ARTICLES

+ Progressive Filipino American Restaurant Comes to Hillman City This Summer – Seattle Met

CrossFit WOD for Tuesday 4/3

3 rounds for time:
400m farmer’s carry, 2×24/16kg
12 hang power snatches, 43/29kg
21 ring dips

Post time to whiteboard!

HIIT WOD – 12pm

tabata squat jacks
tabata plank shoulder taps
tabata frog pumps
tabata one-arm row

:30/:15 for 10:00
3 ladders
6 burpee step ups
9 mb squat thrust + wall chest pass

:40/:20 for 7:00
30 russian twists, BW
20 elevated front foot jumping lunges
10 ab-wheels

ABMAGEDDON!

HIIT WOD – 5:30pm

10-to-1 burpee breathing ladder

SET 1: 1:00 stations, 3 rounds
– squat jacks
– shuttle run
– up/down plank
– single-leg v-up
– rest

SET 2: 2:00 stations, 2 rounds
– wall ball pass + burpee
– DB hop overs
– DB (wo)manmaker
– DB Russian twist
– sandbag ramp sprint

SET 3: 1 block sandbag carry, max load

Gymnastics Strength WOD

Butterfly pullup development

CompEx WOD

TGU work

“PENNIES”

for time:
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups
400m run
6 squat cleans, 102/61kg
6 muscle-ups

for time:
50 box jump over, 24/20″
50 HSPU

Mika T

In the CrossFit world of barbell you’ll hear the term “cycling” used in regards to how well you can string your reps together. Today we get to focus on cycling the 3 cleans three times every round.

The CrossFit high-cycling methods have slight differences from traditional Olympic Weightlifting. These include (but aren’t limited to) stance, grip, foot movement, finish positions, and breathing technique. Watch the video of Sam Briggs and Annie Thorisdottir go at it with snatches. See if you can spot some of the differences in their techniques.

ARTICLES

The Evolution of Fitness Fashion – Men’s Health

CrossFit WOD for Volume Sunday 1/15

6 sets of the following complex:
high hang clean + hang clean + touch-and-go clean + push press
high hang clean + hang clean + touch-and-go clean + push jerk
high hang clean + hang clean + touch-and-go clean + split jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar.

Rest as needed between sets and try to increase weight after each set.

HellaFit WOD