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Play outside while you have a chance to soak up the sun!

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+ Top 10 Moments From the 2018 CrossFit Games – Morning Chalk Up

CrossFit WOD for Friday 8/10

“CHELSEA” (Fitness)

every minute on the minute for 30 minutes:
5 pullups
10 pushups
15 squats

or

“MEREDITH” (Performance)

every minute on the minute for 30 minutes:
5 HSPU
10 pistols, alternating
15 pullups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 2/4, Day 3/3

muscle clean
clean pull + hang clean + clean
clean pull + clean variation
clean pull
rack jerk

Powerlifting WOD – Week 2/4, Day 3/3

strict press
deadlift

Dimel deadlift
Sumo Romanian deadlift
Romanian deadlift

midline

CrossFit WOD for Saturday 8/11

You Go, I Go

10 1:00 rounds:
25 air squats
max clean & jerks, 70/49kg

Take at least 2:00 to rest between attempts.

Post score (total C&J) to whiteboard!

CrossFit WOD for Sunday 8/12

for time:
1.5 mile run
100 wall ball, 20/14 lbs
50 burpees
25 bar muscle-up

Post time to whiteboard!

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!

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+ 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

Bobby demonstrating the scap pinch during a chest-to-bar pullup

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+ The Mariners Are First-Place Flukes– and They Deserve It – The Ringer

CrossFit WOD for Champagne Friday 6/15

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

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

3 front squats
hang clean + clean
then establish a heavy clean & jerk

Powerlifting WOD – Week 3/3, Day 3/3

seated box jumps 5×1

PRESS 60/5, 75/5, 85/3, 95/1+
DEADLIFT 50/5, 60/3, 70/1, 75/AMRAP

bicep openers 3×5
tricep openers 3×5
tabata assault bike

CrossFit WOD for Saturday 5/16

9am
– establish a heavy SNATCH within 20 minutes
– establish a heavy CLEAN & JERK within 20 minutes

10am
– establish a heavy BENCH PRESS within 20 minutes
– establish a heavy BACK SQUAT within 20 minutes

11am
– establish a heavy STRICT/PUSH PRESS within 20 minutes
– establish a heavy DEADLIFT within 20 minutes

CrossFit WOD for Sunday 5/17

3 rounds for time:
300m farmer’s walk, 2x 24/16kg
20 GHDSU
10 muscle-ups


AB and Bobby B at the 2017 RCF Games

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+ 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.

Odd-objects like heavy medicine balls and sandbags are the best/worst for simple workouts. Today you’ll run or walk a mile for time. All it takes is raw determination to finish.

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+ Resolution: A Strong Foundation (Prologue) – Velocio (FEATURING OUR VERY OWN JO!)

CrossFit WOD for Thursday 1/11

6×2 split jerks (2 minute rests)

3×15 touch-n-go push press, 3 minute rests

4 sandbag laps for time

Post both of the heaviest successful loads and time to whiteboard!

HIIT WOD

Tempo!

Double Under progression, then

3 rounds for quality
1 min dbl db lunge steps
1 min dbl db press
1 min dbl db front squat
1 min dbl db bent over rows

AMRAP in 20 minutes:
1 gym length bear crawl
1 gym length lunge
1 gym length reverse bear crawl
1 gym length broad jump
1 gym length crab crawl

*every minute on the minute do 5 push ups

Hey Y’all!

Register for the upcoming Foundation Barbell programs here:

OLYMPIC WEIGHTLIFTING

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.

POWERLIFTING

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.

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+ 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.

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+ 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