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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:

AIR HIGH FIVES!

How are you holding up?

WORKOUT for Thursday 3/26/2020

NO/LIMITED EQUIPMENT
for time:
100 walking lunges
80 (jumping) squats
60 situps
40 1-arm burpees, alternating
60 situps
80 (jumping) squats
100 walking lunges

FULLY EQUIPPED
for time:
40 front lunges, 43/29/20kg
30 toes-to-bar
20 hang power snatch, 43/29/20kg
10 squat clean thruster, 43/29/20kg
20 overhead squats
30 toes-to-bar
40 front lunges, 43/29/20kg

Post time to whiteboard!

2nd Serving: Need More Work?
Strength-bias

for time:
40 front squats, heavy and awkward
40 hspu / hand-release T-pushups

Front squat should be around 70/50/30kg if you are fully equipped. If “heavy and awkward” is not an option double the reps to 80.

READ: Seattle Station Says It Won’t Carry Trump’s Coronavirus Briefings – Deadline
WATCH: Pulling and back exercises are part of the home exercise diet that seem to disappear, especially if you have no/limited equipment. This is why you’re prescribed so many hanging exercises in the gym: both barbell and pullup bars.

Bobby

What do you usually ALWAYS have in your fridge?

What’s on your usual grocery list?

CrossFit WOD for Tuesday 2/18/2020

AMRAP in 10:00
10 HSPU
20/15 calories
30 single leg squats

Share score to whiteboard. Post-workout is SLIPS!

READ: Strength Training is Vital in Avoiding Injury and Staying Independent As You Age – Washington Post
WATCH:

Bobby

Did Bobby just

a.) stand up a clean?
b.) set up for a jerk?
c.) get a picture taken mid-thruster?

CrossFit WOD for Tuesday 1/14/2020

Rogue Qualifier 20.2

for time (12:00 time cap)
3-6-9-12
 pullup
 squat clean, 61/43/29kg

immediately into

12-9-6-3
  bar muscle-up
  squat cleans, 84/57/40kg

Share score/time to whiteboard. Post-workout should focus on the lats from all the pulling and the hip flexors for all the squat cleans.

READ: The Beginners Guide to the Whole30 Diet – Greatist
WATCH:

Bobby

We prefer to see the shoulder blades move together towards the spine at the top of the pullup for better muscular recruitment and efficiency. The smaller muscles of the arms fatigue quickly so if your sets are small ask yourself “AM I PINCHING MY SCAPS TOGETHER?!”

Tonight we are waxing snowboards and skis at 7:30pm. You don’t have to wax, ski, or snowboard if you just want to hang out. Bring your own beverages and we’ll tune our snow gear just in time for the snow dump this weekend!

CrossFit WOD for Wax-Your-Board Friday 1/10

7 rounds for time:
30 box jumps, 12/8/4″
max (strict) pullups

Post-workout is both straight-leg and bent-leg calf stretching for less than :90/side. Then SMR your lower leg starting at the achilles and slowly moving up.

READ: The Protein Debate: T. Colin Campbell, PhD VS. Loren Cordain, PhD – Catalyst Athletics
WATCH:

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

ARTICLES

+ 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!

ARTICLES

+ 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

ARTICLES

+ 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

ARTICLES

+ 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.

ARTICLES

+ 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