Posts


Dave and Kelsey

PROGRAMMING

Monday 12/10

work up to a heavy snatch, then

“AMANDA”
9-7-5 reps for time:
ring muscle-ups
(squat) snatches, 61/43kg

Post time to whiteboard.

Tuesday 12/11

work up to a heavy set of  1 clean + 2 jerks, then

Rx
3 rounds for time:
500m row
50 double unders
25 unbroken wall ball, 20/14#

Performance
500m row
50 unbroken DU
25 unbroken wall ball, 30/20#

Row at your 2k average so you can go unbroken elsewhere! Post time to whiteboard.

Wednesday 12/12

for time:
1600m run
40 pullups
40 pushups
1200m run
30 pullups
30 pushups
800m run
20 pullups
20 pushups
400m run
10 pullups
10 pushups

*40 minute time cap. Break up into manageable sets and don’t burn out too quick. Post time to whiteboard.

Thursday 12/13

deadlift 4×7 at 60-70% of 1RM, then

“DT”
5 rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 70/48kg. Game plan your reps: do 11 deadlifts, drop and breath, then the 12th deadlift starts the HPC. Same concept with HPC into jerks. Post time to whiteboard.

Friday 12/14

back squat 5-5-4-4-2-2-1-1-1, then

“FRAN”
21-15-9 reps for time:
thrusters, 42/29kg
pullups

Go all out and meet the goal of going sub-5:00. Post time to whiteboard.

Saturday 12/15

find a heavy set of a 3-rep bench press in 20 minutes, then

AMRAP in 4 min:
400m run
max air squats

AMRAP in 4 min:
400m run
max alternating dumbbell snatches, 50/35#

AMRAP in 4 min:
400m run
max burpees

The workout today is about INTENSITY. The run should be at 85-90% pace and as soon as you return start repping out the exercise. REST WHEN YOU’RE DONE. Score = squats + snatches + burpees. Post score to whiteboard.

Sunday 12/16

every 90 seconds for 39 minutes: 1 snatch

– Start with 40% 1RM snatch
– Add 2-5kg each minute
– Once an athlete fails 3 times, move onto clean & jerks.
– Once an athlete fails 3 C&J, move onto deadlifts

Retest of 11/27. Can you perform better? Post loads to whiteboard. Post time to whiteboard.

ARTICLES

+ Mark Your Calendars: 2019 CrossFit Open Dates Announced – Morning Chalk Up
+ New Discovery May Soon Allow You to Eat Whatever You Want Without Gaining Weight – Forbes

 

View this post on Instagram

 

@katherineenye (71kg, @hookgripusa) snatching a junior and senior American Record of 107kg/236lb! With a great save too!

A post shared by hookgrip (@hookgrip) on


Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

ARTICLES

+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

Are you honestly keeping your back flat from the start to the end of the deadlift?

ARTICLES

+ Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives

CrossFit WOD for Wednesday 2/21

Starting with an empty bar, every minute on the minute SNATCH then add 3-5kg to the bar. The workout ends with your fifth miss or when you are satisfied with your work for the day.

Then deadlift 5-10-15-20
Post snatch and deadlift loads to whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 2/3
clean & jerk max
Powerlifting WOD – Week 7/7, Day 2/4
bench press max
Kettlebell WOD

abs!! then

:30 sec work: :10 sec rest
farmers carry
rack hold
double kb deadlift
overhead hold
(Repeat 3x)

then

Descending Swings
10-8-6-4-2 reps each side

Goal is to not put the bells down!

Working on neutral spines!

ARTICLES

+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!

HIIT WOD

Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam

ABmaggedon!

Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge

Dave H

Did you know: deadlifts used to be called Healthlifts for all of the benefits this exercise produces.

ARTICLES

+ Entire Seattle High School Football Team Kneels During National Anthem Before Game – Q13 Fox

CrossFit WOD for Wednesday 9/27

sumo deadlift 7×4

tabata burpee
tabata plank
tabata toes-to-bar
tabata L-hang
tabata HSPU
inverse tabata handstand

Post max deadlift weight to whiteboard.

Olympic Weightlifting WOD

clean & jerk complex, pause front squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

Howdy!  I’m David and I’m from Juneau, Alaska. At least that’s where I grew up till age 13 and moved to Singapore for a couple of years. Moved to Seattle during the grunge years and never looked back. I guess I’m a Seattle guy and my heart is from Alaska.

Man, I’m so Seattle that I was an Amazon.com employee during the door desk days! I’m a O’Dea grad and UW grad with a B.A. in Political Science. Right after graduation I decided that my mind was on cooking, so obviously I HAD to go to culinary school instead of law school, much to the disappointment from my Chinese mother.

During culinary school at Seattle Central I got a job as garde manger at the best restaurant in Seattle at the time, Lampreia. We won a James Beard award during my time there.  After that I floated around doing pretty much everything, learning from notable chefs in Seattle such as Thierry Ratareau, Tamara Murphy, Scott Sundstrom, recently Nathan Lockwood, and also worked with some of the worst. Got 15 years in the biz. Next step is opening my own joint: thinking high-end food set in a really nice bar. Get some beautiful, well-sourced, composed food paired with a casual but chic bar, perfect for groups or dates. Just try to not do all the stupid shit I’ve seen and emulate my mentors.  What could go wrong?! HAHA!

I found CrossFit while cooking around in 2009. The “gym” was in a garage in a condo complex. There was one rower, which took up the majority of the space, and a squat rack. My first coach had gained fame at the previous years’ CrossFit Games by finishing the final event (30 squat clean and jerks at 100#) with screaming, guts and tears.  She was also 14.  After my initiation, I felt like I was going to die and instantly fell in love with the suffering.

Seattle Affiliate League at CrossFit SLU

I found that CrossFit as a sport really spoke to me. I love the competition within the workout. I love the challenge of learning new skills, getting stronger, and getting faster… and I don’t mind the six-pack. I’ve competed at the CrossFit Games as a member of a team, and at Regionals twice. It’s just a fun, fun, fun experience. I’ll be “going for it” this coming 2018 season, as I’ll be in the Masters competition in the 40-44 class. I’ve got a plan and my priorities are set up, so we’re going to see what I can do.  Dedicating another year to it so we’ll see what happens.

The 2009 CrossFit Games

It’s been a truly fulfilling experience finding my fitness. I’ve discovered a lot about myself through CrossFit, including the fact that I really enjoy coaching. I’m a Level 1 CrossFit Trainer and I took a couple of years off from cooking and coached full-time.  I revel in people’s achievements and triumphs, and I’m also disappointed, sad, and frustrated when people fail. I take coaching seriously because you take your fitness seriously and that’s just the way it is. I’ll give you all I got- just give me all you got.

I also LOVE running an efficient, fun class. It’s a microcosm of professional line cooking. You have a set time and set tasks. There is the human component. Not everything goes right. Can be chaotic. Curve balls and everything, but those obstacles don’t matter- you still have your tasks to be done.  Clock malfunctions, pull up rig falls down, screaming kids and yapping dogs. Those things doesn’t matter. Think fast because you still have your tasks to be done in said time. Everything outside of that is arbitrary and to tell you the truth, what’s even better is having a great time doing it. There is nothing better than putting up 3-star cuisine while the world is ending, and there is nothing better than running an efficient, fun class while inspiring people to kill themselves… I mean get fit!​

I’m now part of the Training staff at Foundation and you can catch me assisting and leading some select CrossFit classes during the week, as well as on Sundays from 12pm to 2pm where we’ve added another Competitive Exercise class for those who want to take it to the next level!

Glad to be part of FCF!

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