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Coach Dave

Let’s be honest about the current state of affairs.

The coronavirus COVID-19 is real and will be in the news for a long time coming. Understanding this, we are doing our best to mitigate risks, and we are very aware of the necessary escalations that the state of Washington is implementing. We don’t expect anything extreme enough to happen to force us to close, but here’s our plan to maintain the health and wellness of our community:

What We Are Doing

We’ve refreshed all spray bottles with a Clorox Bleach solution to disinfect your equipment and things you’ve touched while you’re here. Our coaches and staff are also putting in extra duty to disinfect the gym during our non-class hours. If you have an allergy please be mindful of this. Once we are able to procure non-bleach disinfectants, we will make that switch.

Programming has been adjusted to limit how many pieces of equipment required for a workout. We’re able to limit transmission by reducing the amount of things you’re touching in your workouts. Don’t worry, we’re also making sure that it’s still fun and useful and stimulating.

We have more contingencies planned if this all gets worse, but our ultimate goal is to keep our membership safe while allowing them a place to maintain their health and fitness.

What You Can Do

  1. WASH YOUR HANDS before and after your session here.
  2. Wipe and disinfect every surface you use in the gym.
  3. Do not come to the gym if you feel ill or show symptoms.
  4. Do not come to the gym if you care for those who are most at-risk, including those older than 60+ years of age

Alternatives

I’ve made an workout BINGO sheet you can do at home our outside (because FCF loves bingo!) that will be up on the blog tomorrow (or in the gym on paper on Saturday).

In the meantime you can try our HellaFit classes on YouTube!

CrossFit WOD for Champagne Friday 3/13/2020

Every :90 perform a lift successfully then add 1-5kg.
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

3-miss limit on each lift. Share heaviest load for the snatch, clean and deadlift to whiteboard.

READ: Staying Over the Bar in the Snatch & Clean: What, Why, How by Greg Everett – Catalyst Athletics
WATCH: Watch the technique of these incredible Chinese lifters!

In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.

Chris

One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.

We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.

What do you think of when locking out overhead?

CrossFit WOD for Thursday 1/9/2020

EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch

the 10:00 to establish a heavy back/front/overhead squat.

Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.

READ: Korean Beef Bowl by Feeding the Frasers on instagram
WATCH:


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

 

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

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