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NEWS

FCF Bingo is here! Grab a sheet and start playing. If you have any questions or need clarification don’t hesitate to ask and make sure you read the rules on the back of the sheet!

We’re also in our 3rd year of support of the Swedish Cancer Institute Adopt-a-Family:

The holidays are here and what better way to celebrate than giving to others in the local community who could use some extra cheer!? Many patients who receive care at Swedish Cancer Institute (SCI) find themselves overwhelmed as they try to manage treatment, work, and family obligations during the holiday season. To make this time of year a bit brighter, SCI has an annual tradition of supporting patients and families to provide food items, toiletries, and small gifts/comfort items. The donors remain anonymous and are given a “wish list” from the families. Most of these patients are in the middle of treatment and often don’t have the time or energy to even buy groceries for a holiday meal. One meal for these families means one less thing to worry about. For those interested in participating in this cause, donating one item from their personalized wish lists will go a long way towards making a difference in their lives.

Beginning this week we will have marked boxes and plastic bins out in the gym. There will be a sign up sheet with the families’ wish lists! Please sign up by writing your name and last initial in the box next to the item you are willing to donate and bring in your item(s) by Sunday December 16th. You may sign up for more than one item if you wish.

Thank you for helping us give to those in need!

PROGRAMMING

Monday 12/3

back squat 8×3 at 75-85% of 1RM

“HELEN”

3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups

Athletes should run at a pace where they can pick up the KB as soon as they get back.
Focus should be on taking as few breaks as possible. Performance should go unbroken for every set. Post time to whiteboard.

Taco Tuesday 12/4

SNATCH
7 ascending sets of:
1 power snatch + snatch + OHS

10 rounds for time:
30 unbroken double unders
10 burpees

During the burpees, move at a pace that allows you to pick up the jump rope right after the 10th one. Post time to whiteboard.

Wednesday 12/5

Work up to a heavy set of 3 (full) cleans

EMOM for 21 minutes:
a. 15 dumbbell deadlift
b. 12 dumbbell cleans
c. 9 burpees

* Rx = 2×50/35 lbs.
** Add 1 burpee every round
*** Max burpees in final minute

Focus should be on going “all out” for each movement and then using the remaining time in the minute to recover. Athletes should have at least :30 of rest for the DB movements.

Score is number of burpees on last set. Post score to whiteboard.

Thursday 12/6

find max weighted pullup in 15:00, then

“TECHNICAL CINDY”

AMRAP in 20 minutes:
5 chest-to-bar pullups
10 HSPU
15 pistols, alternating

Scaled version would be regular CINDY. Post max reps to whiteboard.

Friday 12/7

“12 Days of CrossFit”

perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
:03 handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols

Compare to 12/22/17. Post time to whiteboard.

Saturday 12/8

for 10 minutes:
:15 handstand
:15 rest

“BEAR COMPLEX”

For 5 rounds, complete 7 unbroken sets of this complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

A great test of barbell stamina, partner up with someone to time out your rests. Post heaviest successful load to whiteboard.

Sunday 12/9

back squat 5×5 at 65-70% of 1RM, then

“JACKIE”
1000m row
50 thrusters, 20/15kg
30 pullups

Focus on big sets and pushing the pace- can thrusters be unbroken? In 2 sets? How about the pullups? Post time to whiteboard.

ARTICLES

+ 19 Easy No-Cook Breakfast Ideas – Greatist
+ For Older People, Weight Training is More Important Than Cardio Exercise – Knowledge Science Report
+ Forget Your Washboard Abs, the Hottest Workout is For Your Fingers – WSJ
+ Alex Honnold Completes the Most Dangerous Free-Solo Ascent Ever – National Geographic

Box jump overs are a tad more difficult than your normal run-of-the-mill box jump due to moving your body through more space

ARTICLES

+ Lose the Shoes! 10 Benefits of Barefoot Training and Getting Started – Robins Key

Part 2 (see Monday’s post for Part 1):

CrossFit WOD for Friday 7/20

KELLY

5 rounds for time:
400m run
30 box jumps, 24/20″
30 wall ball, 20/14lbs

Performance does
5 rounds for time:
400m run
30 box jump overs, 24/20″
30 wall ball, 30/20lbs

Post time to whiteboard!

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

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

front squat 65/5 (5)
clean + 2 jerks up to 70%
then seven sets to establish a heavy clean & jerk

midline, 200 reps
strength, using the orange sheet in the back

Powerlifting WOD – Week 4/4, Day 3/3

NEXT WEEK IS DELOAD WEEK. THERE ARE NO BARBELL CLASSES. Take other classes, active rests, mobility, etc.

box jump 6 sets of 3 jumps at 75% of max box jump

press 85/5+

deadlift 70/5 (6)

Dimel deadlift 4×15
sumo RDL 4×15
Romanian deadlift 4×15

20 squats between each deadlift accessory

CrossFit WOD for Saturday 7/21

3 rounds for max reps. 1:30 on, :30 off:
– running jump rope
– burpees
– calorie row
– knuckle drag sandbag
– bear crawl

CrossFit WOD for Sunday 7/22

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

OR

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

then

establish a heavy deadlift in 10:00

 

That concludes our week of supplements. Learn something? Like it? Let us know! Maybe we could go even further in this complicated and oversaturated market. It can be very overwhelming in an aisle, let alone a supplement store like GNC or SuperSupplements.

So to conclude our week, let’s chat some random notes:

– Remember that supplements ABSOLUTELY DO NOT REPLACE CLEAN NUTRITION. Quality food, quality hydration. Get that down first, then you might need to fill in the blanks with choice supplementation.
– Ladies, these lists don’t change for you either. If it was easy to get big, most dudes wouldn’t be so skinny and in the gym so often! It’s something is specific for men, the brands will also have something specific for women!
– If you are going to supplement, start with health-biased things like a multivitamin, fish oil (Omega-3s) or CLAs for vibrant tissues, probiotics for a balanced gut, ZMA/Zinc for rest & recovery, Vitamin D because you live in Seattle.
– If you are short on time and absolutely cannot access quality food then, in order, I’d suggest a quality protein (pre or post-workout), creatine (add to one of the other things), and BCAAs (intra-workout).
Vegan? Vegetarian? I got recs for you too!
– Avoid taking something just because your favorite athlete is taking it.
– RESEARCH THESE THINGS! Take what you think you need, not what you want.
– A nice trick for those who move around a lot, it’s helpful to have containers to hold your stack:

Pricey vs Not, just have it ready!

– Andrew’s BEGINNER STACK: eating good food, bringing the intensity to workouts, and better sleeping habits!
– Andrew INTERMEDIATE STACK: creatine and whey protein (or protein isolate if you have a sensitive stomach)
– Andrew’s current personal stack: Ghost Lifestyle LEGEND (Watermelon) pre-workoutLegion Recharge (BCAA), Ghost Lifestyle WHEY (Cereal Milk) protein, ON Creatine (added to one of the previous things), and LiftMode L-Theanine (added to pre-workout or creatine for a calming energy)
– Questions? Ask!

ANNOUNCEMENTS

1. Additional POWERLIFTING classes at 5:30pm and 7:30pm on Monday/Wednesday/Friday. Registration for both Olympic Weightlifting and Powerlifting cycles remain open until Monday evening.
2. We have FOUR teams of four competing Saturday at the 2018 Battle at the Ballpark at Safeco Field. FCF Baseball night at the game later that day!
3. Our JULY 4th SCHEDULE is as follows: 9am, 10am, and 11am CrossFit classes. One 9am Foundation Barbell session for two hours.

ARTICLES

+ 2 Drills to Open Up Those Tight Pecs – Invictus Fitness

BarBend has good, slightly-in-depth reviews with Nick English. He is an editor and journalist with over six years’ reporting experience on four continents, with most of that spent covering health-related issues. Currently a full-time writer at BarBend, his work can be found on Vice, Popular Science, Greatist, and the Huffington Post.

CrossFit WOD for Friday 6/29

CINDY

as many rounds as possible in 20 minutes:
5 pullups
10 pushups
15 squats

– or –

MARY

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

Post scores to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 3/3

front squat 60/5 (5). 1-minute rests.
power clean + hang clean + jerk 65/1 (3)
push press 50/3 (3)

GHR 5×3-5
single-leg stiff-leg deadlift 5×5/side
midline, 200 reps total
– abs, back, obliques, glutes, hip flexors
– athlete choice, but ask coach if unsure

Powerlifting WOD – Week 1/4, Day 3/3

seated box jump 4x3x75%

press 85% / 5+
deadlift 65% / 5 (8)

sumo RDL 5×15
bicep opener 5×5

midline, 200 reps total
– abs, back, obliques, glutes, hip flexors
– athlete choice, but ask coach if unsure

This past Sunday Adrian competed at the Olympic Fall Classic Weightlifting Meet in Olympia. A number of the squat came by to support!

He went 3 for 6, hitting 104/132/236 and earning 2nd place! Want to see what it’s like at a weightlifting meet? SIGN UP FOR OUR IN-HOUSE MEET HERE.

ARTICLES

+ 2017 Black Friday Fitness Sales Guide – As Many Reviews As Possible

CrossFit WOD for Wednesday 11/22

(NOT CINDY)

AMRAP in 20 minutes:
5 pullups
10 push press, 35/25kg
15 squats

OR

(NOT MARY)

AMRAP in 20 minutes:
5 HSPU
10 weighted step-ups, 2×50/35lbs dumbbells OR 2×24/16kg kettlebells
15 pullups

Post score to whiteboard!

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

high pull + power clean + CJ
pull + clean + 2 jerks
tempo front squat

Kettlebell WOD

 

Throwback Thursday: a staff picture with Nate and Carl the last time we hosted a Freestyle Connection Seminar

“So what’s this seminar we’re hosting on Tuesday all about?”

GLAD YOU ASKED!

This is a 2 hour workshop designed to be an exploration of movement thru the Freestyle Connection framework. The seminar will help attendees set movement standards and learn to create universal progressions.

Specifically Carl will address:
– Freestyle Connection Framework. A universal language for movement.
– Principles of Motor Control
– Pushing and Pulling
– The theory of Blocking Movement

This seminar is designed to help you:
* Turn on and trust your intuition about movement
* Use tools that help optimize imperfect movement
* Tap into the universal movement patterns and progressions underlying all disciplines
* Use Carl Paoli’s movement framework to create roadmaps for your physical success
* Learn what being strong really means

ARTICLES

+ Scaling Your WOD, It Goes Both Ways – Just Alyssa

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon!
– Carl Paoli brings his Freestyle Connection Seminar to FCF on Tuesday, 9/26! Late evening classes cancelled for the event.

CrossFit WOD for Thursday 9/21

AMRAP in 10 minutes:
5 pullups
10 pushups
15 squats

rest 5 minutes then

AMRAP in 10 minutes:
12 deadlifts, 70/48kg
9 hang power cleans, 70/48kg
6 jerks, 70/48kg

Performance does it in reverse order (DT then CINDY).

Post both scores to whiteboard!

HellaFit WOD

Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!

CrossFit WOD for Sunday 2/26

front squat 3x5x70%

CINDY AT AN ANGLE

AMRAP in 20 minutes:
5 ring rows
10 ring dips
15 Russian kettlebell swings, 24/16kg

Compare to 1/4/2017. Post score to whiteboard.

HellaFit WOD

E(VIL)MOM

10 minutes each:

EMOM #1
– 5 air squats
– 4 lunges
– 3 pushups
– 2 burpees
– plank during left over time

EMOM #2
– 5 bent over rows
– 4 RDL
– 3 squats
– 2 push presses
– 1 thruster

EMOM #3
a. 40-sec KBS
b. 40-sec banded walk

Victor M

Not all jump ropes are created equal: some range from coated-cable speed ropes with cheap handles for a couple of bucks, cheap heavier “licorice”-style ropes with simple plastic handles, fancy aluminum ball-bearing handles with cable ropes for maximum spin, adjustable weight ropes with thicker handles, to the top of the line ropes costing $50+ dollars.

“It’s not about the tools,”- it’s how you use them. Or specifically with movements like the double under, it’s where your skills are at. How’s your coordination? It’s one of the ten general physical skills we are always in pursuit of.

More novice/intermediate athletes actually like the feedback of the heavier ropes, while those with very good coordination can go with the lighter more expensive ropes to be faster and more efficient with their jump rope skills.

ARTICLES

+ Iceland Knows How to Stop Teen Substance Abuse But the Rest of the World Isn’t Listening – Mosaic Science

CrossFit WOD for Deload Friday 1/20

JUMPY CINDY

AMRAP in 20 min:
5 pullups
10 pushups
15 squats
25 double unders

Post results to comments!

Olympic Weightlifting WOD

overhead squat, snatch, clean + 2 jerks

ARTICLES

+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle

CrossFit WOD for Skills Wednesday 1/4

front squats 3x5x70, then

CINDY AT AN ANGLE

AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg

Olympic Weightlifting WOD

Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.

Kettlebell WOD

GFE

Planks/Halos warmup

TGU work 15 minutes

Single Arm Strength Day 2
6/6 reps emom 12 minutes