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Scap work at The Movement Fix seminar

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Want to see our very own Leslie’s house?

+ Urban Farmhouse in Seattle’s Central District Comes With Spectacular Views – Seattle Mag

CrossFit WOD for Monday 1/22

every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.

Post score out of 30 to whiteboard.

Strength Ladder: 2(1,2,3,2,1)

Olympic Weightlifting WOD – Week 3/7, Day 1/3

deadlift + high pull + snatch, back squats, snatch push presses

Powerlifting WOD – Week 3/7, Day 1/4

reverse band box squat 1RM

Kettlebell WOD

2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold

GRIP CRUSHER

4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats


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