Tag Archive for: Crystal B

Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle.

There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm.

Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing in Session B.

Come and support the team! I’ll be there judging and coaching.


+ This Gym Uses Your Gains to Keep the Lights On – Men’s Health

CrossFit WOD for Champagne Friday 5/11


Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between exercises.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)

Post all five scores to whiteboard!

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

75/3 (3). 2:00 rests.

75/2 (3). 2:00 rests.

PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)

Powerlifting WOD – Week 1, Day 3

deadlift 85/5+
dumbbell chest press 5×15
dumbbell row 5×15
reverse hyper 5×10

Gymnastics Strength WOD

still rings and headstands


CrossFit WOD for Saturday 5/12

1-to-10 reps of:
hang squat clean, 35/25kg

then 1RM snatch

12:00 to complete as much as possible

CrossFit WOD for Sunday 5/13

for time:
25 weighted stepup, 50/35lbs to 24/20″
20 dumbbell snatches, 50/35lbs
15 burpee toes-to-bar
10 muscle-ups
15 burpee toes-to-bar
20 dumbbell snatches, 50/35lbs
25 box jump overs, 24/20″

Crystal B at the RCF Games 2017

Today you’ll try the first of two Online Challenges. The 2nd will be tomorrow’s workout! These events go on for three weeks.


+ WODAPALOOZA 2018 – Wodapalooza Fitness Festival

CrossFit WOD for Friday 9/15

WODAPALOOZA Online Qualifier 2017 – Week 1, WOD 1

AMRAP in 7 minutes: squat clean & jerks

Rx = 75/52kg, Performance 100/70kg.

Post total reps completed to whiteboard / comments !

Olympic Weightlifting WOD – Week 1 of 7, Day 3

snatches w/ forward and back rocking, clean & jerks with a call down

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Crystal and Ali doing a tandem deadlift at the 2017 RCF Games


+ What a Park in the ID Tells Us About Urban Life – Crosscut
+ H20 How-to: Hydration Cheat Sheet for Better Performance – Athlete Daily

CrossFit WOD for Tuesday 8/22

for time:
21 deadlifts
42 hand-release pushups
15 deadlifts
30 hand-release pushups
9 deadlifts
18 hand-release pushups

Rx = 102/70kg, Fitness = 70/50kg, Performance = 125/87kg

Post time 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!

Gymnastics Strength WOD

handstands, headstands, and hanging

CompEx WOD

21-15-9 rft:
calories on assault bike
calories on rower

21-18-15-12 rft:
odd-object cleans
* do 3/1 muscle-ups between each round

4 rft:
15 k2e
5 push jerks, 80/55kg


Rest 5 minutes between each workout.

Endurance WOD

Short Interval: Run 4 x 100, 2 x 200, 1 x 400, 2 x 200, 4 x 100. Rest as needed between efforts.

Wendy C, Crystal B during 17.5

Have you filled out our SPRING ATHLETE SURVEY yet?!


+ Paleo Lunchbox Ideas – Nom Nom Paleo

A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.

CrossFit WOD for Tuesday 4/4


for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch


for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg

Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!

HellaFit WOD


30 min AMRAP:

10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS