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OUTwod Seattle 2019 WOD SQUAD

PROGRAMMING

Monday 6/24

push press 3-rep, then

EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats

Tuesday 6/25

every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs

Wednesday 6/26

EMOM for 30:00
1 snatch or clean & jerk at 70% of 1RM

Thursday 6/27

EMOM for 16:00
2 back squats, 102/65kg

EMOM for 16:00
a. 50′ farmer’s walk, 2x32kg
b. :30 wall sit

Friday 6/28

EMOM for 30:00
5 pullups
10 pushups
15 squats

If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.

Saturday 6/29

SPLIT IT
100-80-60-40-20 reps for time:
partner wall ball, 20/14lbs
partner med ball situp

Sunday 6/30

WALK THE PRIDE PARADE WITH US!

We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!

10am SWOLE/PUMP SESH
11:30am-12:30pm Staging for the parade on 4th between Marion & Columbia. We walk through downtown to Seattle Center.

ARTICLES

+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa
+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN
+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up

Noah

How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe?

ARTICLES

+ Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle


(Next Friday)

CrossFit WOD for Friday the 13th, July 2018

PACED ISABEL

every minute on the minute complete 3 snatches, for 10 minutes

then

PACED GRACE

every minute on the minute complete 3 clean & jerks, for 10 minutes

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

front squat 100/3 (5). Base off of 1RM CJ.
clean + front squat + jerk 80/1 (3)
12 minutes to establish a heavy deadlift

midline, 200 reps – stick with abs and hip flexors

Powerlifting WOD – Week 3/4, Day 3/3

seated box jump 5 sets of 1 at 95%

press 95/as many reps as possible
deadlift 80/as many reps as possible
sumo Romanian deadlift 3×10
midline, 200 reps

CrossFit WOD for Saturday 7/14

every :30 for 5:00
10 one-arm kettlebell swings

Alternate sides every interval. Then

every :30 for 5:00
1 turkish get-up

Alternate sides every interval.

WE ARE CLOSED SUNDAY FOR THE CARL PAOLI SEMINAR, but you can do this on your own

CrossFit-On-Your-Own WOD for Sunday 7/15

4 rounds for time:
400m run
50 air squats

Get outside: find a track or measure out a 400m.

Andrew B and Bobby B at the 2017 RCF Games

Let’s talk about vitamin D. From the Vitamin D Council:

Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection.

The vitamin D that you get in your skin from sunlight, and the vitamin D from supplements, has to be changed by your body a number of times before it can be used. Once it’s ready, your body uses it to manage the amount of calcium in your blood, bones and gut and to help cells all over your body to communicate properly.

Vitamin D isn’t like most other vitamins. Your body can make its own vitamin D when you expose your skin to sunlight. But your body can’t make other vitamins. You need to get other vitamins from the foods you eat. For example, you need to get vitamin C from fruits and vegetables.

Also what makes vitamin D unique compared to other vitamins, is that when your body gets its vitamin D, it turns vitamin D into a hormone. This hormone is sometimes called “activated vitamin D” or “calcitriol.”

Some of the functions of the body that vitamin D helps with include:
– Immune system, which helps you to fight infection
– Muscle function
– Cardiovascular function, for a healthy heart and circulation
– Respiratory system –for healthy lungs and airways
– Brain development
– Anti-cancer effects

As Washingtonians we get plenty of clouds, but not as much sun as we’d like. It has been recommended that healthy adults take 2000 IU of Vitamin D daily– most supplements contain that in a single pill. They suggest taking more if you don’t get as much sun. I do!

ARTICLES

+ Why Is Vitamin D So Important to Your Health? – MD Magazine

CrossFit WOD for Tuesday 6/26

2k row for time, then

ISABEL: 30 snatches for time, or

GRACE: 30 clean & jerks for time, or

ISAGRACE: 30 snatches then 30 clean & jerks for time

Rx = 61/43kg. Compare to . Post times to whiteboard!

HIIT WOD – 12pm

2 min with 30s rest
High knees
Butt kickers
Jump Lunge
Down Ups
Mario’s

-then-

4 Rounds
12 Dbl Kb Front Rack Squats
12 Dbl Kb Deadlift
Gym Length Reverse Dbl Kb Drag
12 Dbl Kb Push Press
12 Dbl Kb Thrusters
Rest 2 mins

HIIT WOD – 5:30pm

:35 work, :25 rest
:35 work, :20 rest

1. semicircle mountain climber
2. wavings
3. bicycle crunch
4. slam ball
5. crossover mountain climber
6. ab-rollout
7. kettlebell sumo deadlifts
8. oblique mountain climber
9. tuck jumps

Foundations 10 WOD

EMOM 15 minute 3-Position Snatch

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

Colin B

How do you break down the work sets for ISABEL/GRACE/ISAGRACE? Big sets? Small sets? Singles? Whatever you can muster unbroken in the beginning then survive until the end?

ARTICLES

+ Tips From the Pros: How to Tackle Your Favorite CrossFit Benchmark Workout – Box Life Magazine

CrossFit WOD for Wednesday 3/8

“ISABEL”

for time:
30 snatches

“GRACE”

for time:
30 clean & jerks

or “ISAGRACE”

for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Performance = 70% of your 1RM

Post time to whiteboard!

Olympic Weightlifting WOD

lifts: front squats, 2 cleans + 1 jerk, behind-the-neck jerk
accessories: batman split, single leg hip extension, mb wall hammer rotation

Kettlebell WOD

Ground force
Single arm swing and snatch skill work
Squat and press finisher