Guillaume at the 2017 Trident Classic
ARTICLES
+ Meet IV: Guillaume Chabot-Couture – Intellectual Ventures
CrossFit WOD for Wednesday 12/12
clean + 2 jerks
50/2, 55/2, 60/2, 65/2, 70/1, 75/1, 78/1, 81/1, 84/1
ABMAGGEDDON
Tag Archive for: GC
Guillaume and Olga and baby Taco
ARTICLES
+ Upper Cross Syndrome – Airrosti
CrossFit WOD for Thursday 11/30
for time:
21 push press
42 k2e
15 push press
30 k2e
9 push press
18 k2e
12:00 time cap, then 5×3 bench press
Post time to whiteboard!
HIIT WOD – 12pm
Long Interval
Locomotion
20:00 AMRAP, YGIG
20 Ball Slams
1 Full Rope Pull
Cool Down: Bro-ga
HIIT WOD – 5:30pm
Long Interval
Locomotion
Tabata intervals of:
KB Deadlifts
Plate V Ups
Ball Slams
Broad Jumps
Dbl Db Reverse Lunge
1min rest between movements
We all look forward to meeting Olga & Guillaume’s little one!
ARTICLES
+ Two Minutes of Sprint-Interval Exercise Elicits 24-hr Oxygen Consumption Similar to That of 30 min of Continuous Endurance Exercise – Research Gate (via Sarah A)
CrossFit WOD for Thursday 11/16
PregNANCY (Get it?!)
5 rounds for time:
500m row
8 push press, 52/38kg
7 overhead squats, 52/38kg
If you can wear body armor/weight vest/ruck/or 20/14lbs med ball on your front side, do it!
Post time to whiteboard!
HIIT Classes today are Long Interval
ANNOUNCEMENT
Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.
1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.
2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.
3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.
ARTICLES
+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times
CrossFit WOD for Wednesday, November 1st
AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups
Post scores to whiteboard! (run doesn’t count for anything! just reps)
Olympic Weightlifting WOD – Buffer Week, Day 2/3
3-position clean, front squat max
Powerlifting WOD – Week 6/7, Day 2/4
pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank
Kettlebell WOD
Primal mobility
Turkish Getup focus
Swings and lunges to finish class
Nathan and Guillaume doing some movement & mobility prior to their first Weightlifting meet earlier this year
Since we’re at the beginning of a Nutrition Challenge we’re going to hit a bunch of things we can “benchmark” and retest at the end of the cycle. This way we can measure your performance progress.
Expect pistols/clean & jerks, big chipper, Linchpin Test 1 (run/thruster/pullup), dumbbell snatch/box jump/burpees, RYAN, 2:00 Assault Bike test, FIGHT GONE BETTER, and double unders/snatches. Not to mention it’s Week 5 of the Olympic Weightlifting cycle- would anyone be up for an in-house Weightlifting Meet? Also the beginning of the new Powerlifting cycle.
You can still register for the Nutrition Challenge! Deadline is end of day, Friday the 13th
ARTICLES
+ The Ultimate Guide to MCT Oil – Onnit
CrossFit WOD for Monday 10/9
3 rounds for time:
30 pistols
10 ground-to-overhead
Rx = 61/43kg, Performance Rx = 84/61kg.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 1/3
snatch complex, back squats, pullups, v-ups, broad jumps, reverse hypers
Powerlifting WOD – Week 1/5, Day 1/4
squat max, deadlift max, GHR, hip extension, banded mid-back extension, good morning, weighted situp
Kettlebell WOD
Primal Mobility
Shoulder packing and stability exercises
Detailed Clean Focus. We will be working on varying weights to own the movement.
Squat and rows to finish
Nathan and Guillaume mobilizing prior to lifting
Mobilizing trouble spots prior to lifting is another way to stay successful in the gym. If your rack, receiving, and/or overhead positions leave something to be desired then it would benefit you greatly in spending two minutes or more before class working into those tissues.
ANNOUNCEMENTS
This Friday , September 1st, there is no 6:30pm Olympic Weightlifting class. There will be a 7:30pm Olympic Weightlifting class. Please remember to RSVP.
ARTICLES
+ Never Satisfied, Or Never Happy? – CrossFit Invictus
CrossFit WOD for Wednesday 8/30
6 rounds for time:
30 squats
19 power clean, 61/43kg
7 strict pull-ups
400m run
Post times to whiteboard / comments!
Olympic Weightlifting WOD
snatch max, clean & jerk max
Kettlebell WOD
Primal mobility
Clean and snatch skill work
Rows and squats
Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!
Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!
I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)
ARTICLES
+ Trident Championships 2017 (Achieved) Live Streams – Facebook
CrossFit WOD for Tuesday 6/27
5 rounds for total reps:
max alternating kettlebell presses
max pullups
Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.
Post all 5 round totals 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!
Endurance WOD
Short Interval: 6x 400m runs at 75% effort
Gymnastics Strength WOD
SKILLS: Slack Line, stretching, conditioning, midline conditioning
Big thanks to Trident Athletics for always running a smooth, fun event!
Women’s Open Session B (Robyn S, Vicky B)
Men’s Open Session B (Nathan M, Guillaume C)
Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)
Men’s Open Session A (Andrew B)
Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on
How’s your compression?
Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.
We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!
ARTICLES
+ Does Cupping Help Anyone Other Than Olympic Swimmers? – Seattle Times
Answer: Yes, and you can see Leslie B for your cupping needs: SiomClinic.org
CrossFit WOD for Wednesday 4/12
5 rounds for max reps. 1:00 stations of
– burpees
– box jumps, 24/20″
– dips
– jumping lunges
– row (calories)
– plank
Performance = burpees, 30/24″ box jumps, ring dips, pistols, Assault Bike, one-arm plank.
Post score to whiteboard!
Olympic Weightlifting WOD – Week 3 Day 2
no-feet clean + clean + jerk, front squat, dip + jerk drive + jerk
weighted 1/2 situp + situp, kb side bend/side, db bench fly, z-press
Kettlebell WOD
Primal movement (with crawling) warmup (GFE if you have been coming to class)
Swing skill work. Progressing to single-arm swings and snatches.
Squats and presses to finish
G$, the chief
THE CHIEF is a fun interval test to see how much work you can maximize per round, but repeat for multiple times. What is your drop off like, if any? Could you add another round in to each of your cycles? Which of the three exercises hold you back? Which of the three exercises lend to your strengths? Did you time the work properly to maximize the allotted time? So many factors, but a focus on one or more could lead you to better results.
ARTICLES
+ Exposing the Importance of the Functional Movement Screen (FMS) – Breaking Muscle
CrossFit WOD for Skills Friday 1/6
“THE CHIEF”
max rounds in 3 minutes:
3 power cleans, 61/43kg
6 pushups
9 squats
Rest 1 minute. Repeat for a total of 5 cycles.
Compare to 2016 1014. Post all five scores to whiteboard.
Olympic Weightlifting WOD – w2d3
overhead squat, snatch, clean + push press + jerk
Are you honest and consistent?
CrossFit Links
