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HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!

Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.

On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.

Feel free to grab a stack and drop them off to work and your favorite cafe!

CrossFit WOD for Tuesday 7/2

a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time

Post all three results to whiteboard!

CompEx, 5:50am

A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)

HIIT, 12pm & 6:30pm

Bodyweight Bonanzas

Mobility, 6:30pm

Focus on quads, hip flexors, and traps. Partner work. Middle split practice.

ARTICLES

+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET

Jeff P demonstrating the start of a hang clean

As promised here is a PDF of December’s programming overview! Be on the lookout tomorrow for a more in-depth look at it all.

ARTICLES

+ Sounders vs. Dynamo, Recap: We’re Going Back – Sounder at Heart

CrossFit WOD for Friday 11/31

13 minute each:
– establish a heavy hang snatch
– establish a heavy hang clean
– establish a heavy 3-rep front squat

Post loads to whiteboard!

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

makeup SNATCH or CJ 60/3, 70/2, 78/2, 82/1, 86/1, 90/1, 93/1, …

or powers IF YOU ARE COMPETING IN TOMORROW’S MEET

Gymnastics Strength WOD

Muscle-Up Development:
– Crossover Symmetry IRON SCAP protocol
– hang check
– pull check
– gymnastics shoulder routine
– hang check
– pull check
– kipping drills

for 15 minutes:
1-2 banded muscle-up
3-4 pullups + hold
5-6 jumping muscle-ups

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.