Posts

Melissa F

Setting an arched position does two things for us in bench pressing: 1.) it changes the angle of the shoulder in a more productive angle that keeps us safe and allows for fuller muscle engagement, and 2.) provides the shoulders a way to pull back shortening the arms, fire off the lats, and shorten the range of motion even more by lifting the sternum up towards the bar.

ARTICLES

+ Diagnose and Treat Your Own CARB Syndrome – TCSP

(BTW because of him talking about it all the time, I think Zevia >>>>> La Croix)

CrossFit WOD for Thursday 6/21

establish a bench press max, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Performance does unbroken double unders and GHDSU.

Post results to whiteboard!

HIIT WOD – 12pm & 5:30pm

(A)

1 round of :30 running in place, :10 squat jacks (aka drop squats)
– high knee run
– butt kickers
– broad/long jump to backwards hop
– icky shuffle
– carioca
– icky shuffle
– broad/long jump to backwards hop
– butt kickers

(B)

[recover and stretch hamstrings then t-spine/shoulder/elbow wrist DROM for throwing]

(C)

2 rounds of :60 on, :20 off
– side-to-side mountain climber
underhand forward throw
– semicircle mountain climber
underhand overhead throw
– jumping mountain climber

(D)

3 rounds of 2:30 on, :30 rest
10 rotation throw, L
20 cross chop walking lunges
10 rotation throw, R
20 toe taps
10 ball slams
20 squat thrusts

(E)

ABmaggedon: isometric edition
– 1:00 forearm plank
– 1:00 forearm side plank
– 1:00 forearm side plank on other side
– 1:00 forearm plank + 1:00 Gymnastic-style plank

Foundations 8 WOD

ascending front squats, then

JACKIE

for time:
1k row
50 thrusters, 20/15kg
30 pullups

Time cap is 12:00

Foundation CrossFit NEWS

+ The next Olympic Weightlifting and Powerlifting cycles begin next week! If you want to participate, you must be registered for the programs beforehand. Hit the link and fill it out!
+ This Saturday is an EVERYONE-IS-WELCOME Community CrossFit class. Bring your friends/co-workers/loved ones/frenemies/neighbors and try a workout with us.
+ Our next Foundations On-Ramp Course begins Tuesday, January 16th. More details at the link!

CrossFit WOD for Thursday 1/4

establish a 1RM clean & jerk in 20 minutes, then

“ANNIE”

50-40-30-20-10 reps for time:
double unders
situps

Or another simple variation of the workout. Post results to whiteboard!

HIIT WOD – 12pm

Tempo / Time Trial

20 Air Squats/Push Ups
15 Air Squats/Push Ups 31×1
10 Air Squats/Push Ups 4222
5 Air Squats/Push Ups 5333

– then –
20 Hanging Knee Raises/Ring Row
15 Hanging Knee Raises/Ring Row 2121
10 Hanging Knee Raises/Ring Row 3232
5 Hanging Knee Raises/Ring Row 4343

for time:
150 double dumbbell walking lunge steps
*EMOM 5 burpees

HIIT WOD – 5:30pm

Tempo / Time Trial

Death by 10m…. starting at 5!

rest

150 plate facing burpees for time

rest

WE WILL ROCK YOU wall sit + a surprise!

Also: HBD MARK!

You can stream the Trident Championships Weightlifting Meet that Robyn S, Vicky B, Kylie C, Bri M, Megan K, Gabrielle F, Guillaume C, Nathan M, and Andrew B will be competing at here!

CrossFit WOD for Saturday 6/24

ANNIE

50-40-30-20-10 reps for time:
double unders
ab-mat situps

OR

EVIL ANNIE

100-80-60-40-20
double unders
30-25-20-15-10
ab rollouts

Post times to whiteboard!

REMEMBER: WE ARE CLOSED ON SUNDAY SO OUR COMMUNITY CAN WALK THE SEATTLE PRIDE PARADE. DETAILS IN THIS LINK.

Sarah B

The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!

ARTICLES

+ Are You Tired of Tripping on Double Unders? – WODprep

CrossFit WOD for Thursday 4/13

for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps

Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.

Post time to whiteboard.

April 2017 Foundations WOD

500-400-300-200-100m row for time, while partner holds a double kettlebell rack

HellaFit WOD

TABATA THIS+THAT

1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS

1 minute of midline or handstand work after each tabata.

 

Bobby B and Dave H

ARTICLES

+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times

CrossFit WOD for Test Tuesday 1/24

50-40-30-20-10 reps for time:
wall ball
situps
double unders

OR if you’ve never done the benchmarks separately before

“ANNIE”

50-40-30-20-10 reps for time:
situps
double unders

rest 1 minute, then

“KAREN”

150 wall ball for time

Post times to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS