Hey Y’all!
Register for the upcoming Foundation Barbell programs here:
Improve your proficiency, power, and grace in the olympic lifts (snatch, clean & jerk). Prepare for competition or just see what you’re able to accomplish.
Increase your overall strength and improve weakness in your back squat, bench press, and deadlift. For carryover into CrossFit and all other physical activities.
You’ll continue seeing a bunch of weightlifting in the next few days to
a.) test your strength levels as we finish out 2017
b.) gauge where you are prior to the start of the new Weightlifting and Powerlifting cycles starting January 8th.
ARTICLES
+ One Man’s Stand Against Junk Food as Diabetes Climbs Across India – NY Times
CrossFit WOD for Wednesday 12/27
establish a heavy single in the following complex: power snatch + hang snatch
Performance does power snatch + hang snatch + snatch balance
Rx
2×40 v-ups
3×20 hip extensions
4×10 wavings/side
Performance
3×15 stall-bar HLR
3×15 weighted hip extensions
3×10 wavings/side
Kettlebell WOD
Active mobility
Simple & Sinister
ANNOUNCEMENT
Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.
1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.
2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.
3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.
ARTICLES
+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times
CrossFit WOD for Wednesday, November 1st
AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups
Post scores to whiteboard! (run doesn’t count for anything! just reps)
Olympic Weightlifting WOD – Buffer Week, Day 2/3
3-position clean, front squat max
Powerlifting WOD – Week 6/7, Day 2/4
pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank
Kettlebell WOD
Primal mobility
Turkish Getup focus
Swings and lunges to finish class
Thrusters at the RCF Games 2017
ARTICLES
+ A Lesson In Longevity – The Cascade Classic
We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support!
CrossFit WOD for Thursday 10/19
15-12-9 reps for time:
power clean
thruster
Rx = 52/38kg, Performance = 70/49kg
Post time to whiteboard.
Bobby B during the Thruster Ladder at the 2017 RCF Games
WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!
This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.
ARTICLES
+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up
CrossFit WOD for Monday 9/25
KALSU
every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.
Score = time it takes to complete 100 thrusters.
Olympic Weightlifting WOD – Week 3/7, Day 1/3
pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings
Kettlebell WOD
Primal mobility (extended)
Banded rotatory stability exercises
Getup and single arm swing focus
Simple and sinister
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.
photo by Chris Rosa
Today’s workout was introduced to us at the 2017 RCF Games. I had to do the traditional back squat version followed by sprinting, Bobby had to do it with shoulder-to-overhead (many, many push and power jerks) followed by lunging.
You’re welcome.
ARTICLES
+ Live Blog: Seattle Primary Election 2017 Results – Crosscut
+ Blistering Heat Wave Threatens Seattle, Where Only a Third Have Air Conditioning – NY Times
CrossFit WOD for Wednesday 8/2
Shoulder-to-Overhead (52/38kg) version of “BRING SALLY UP“, then
400m walking lunge for time
Post time to whiteboard / comments!
Olympic Weightlifting WOD
clean & jerks, front squats
Powerlifting WOD
back squat, press, deadlift, pause deadlifts, hanging leg raise, lat fly,
Kettlebell WOD
– Primal mobility
– Clean skill work
– Snatch volume work
Bobby B
Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.
CGO2017 Team Foundation CrossFit watch:
ARTICLES
+ Why I Did It – Natalie Newhart
CrossFit WOD for Wednesday 2/1
2 rounds for time:
30 wall balls
20 push press, 44/30kg
10 muscle-ups
Start and end with 200 double unders. Post time to whiteboard!
Olympic Weightlifting WOD
front squat, clean & jerk, clean high pull
Kettlebell WOD
– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses
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
