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Jump higher and spin as soon as you leave the ground if you have trouble linking double unders.

WORKOUT for Friday 7/9/2021

Warmup

Coaches’ choice then our handstand pushup strength ladder: 6 rounds of 1-2-1 reps

MetCon

Each round for time:
Calories, Double unders, and overhead squats
a. 20-60-20 at 35/60kg
b. 30-90-30 at 25/40kg
c. 40-120-40 at 15/20kg

2:00 rests between each round. Post overall time to whiteboard.

READ: Stay Cool When You Don’t Have A/C – Vice News

Although the video demonstrates a CLUSTER with a pair of kettlebells, you’ll be using a barbell (or dumbbells if you need to modify) for today’s workout.

a CLUSTER = a SQUAT CLEAN + a THRUSTER. Appa likes them.

WORKOUT for Monday 6/21/2021

Warmup

AMRAP in 12:00
2 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
1 round of DT, building in weight (12 deadlifts, 9 hang power cleans, 6 push jerks)

then the handstand pushup ladder: 4 rounds of 1-2-1 reps

MetCon

3 rounds for time:
35 calorie row
25 clusters, 30/40kg
15 bar muscle-ups

Post time to whiteboard!

READ: No Gym, No Problem – CrossFit Games

The kettlebell Figure 8 + Uppercut is a great coordination, midline stability, and strength skill if heavy enough. It’s the next step after getting reps in with the Around the World + Uppercut exercise.

Start by feeding the bell through the legs (inside to outside) and when the legs come together violently pop the hip open to get the bell to change directions then lead into an uppercut, where the bicep engages while keeping the shoulders down. Catch the bell with the free hand and pause. Initiate the next rep by pushing the bell away to cycle down through the other leg opening.

CONDITIONING for Thursday 6/3/2021

4 rounds of
:20 Right side bends
:20 Left side bends
:20 Low woodchops

then

:30 of kettlebell swings, :30 rest/stretching for 7:00 then

As many reps as possible in 10:00
6 goblet squats
6 high pulls
6 goblet lunges
6 crush-grip bent over rows

Post results to whiteboard!

READ: Stop Being So Hard On Yourself – Harvard Business Review

For those with weaker (or injury-prone) ankles TOE WALKING may be an accessory you add to your personal practice. Great for warmups before a jog or exercise this can be done anywhere.

Start with your knees completely locked, your butt tucked under your body, and your abs engaged. Start with a single calf raise to your absolute end-range then take very small steps forward, sideways, and backwards, moving from the hips.

Generally we would do this in lengths of 30 to 60 feet once or twice to build the strength and stamina of the muscles and joints of the lower leg, ankle, and feet.

IN-GYM WORKOUT for Wednesday 5/11/2021

 Warmup

Row until coach says otherwise, then 2:00 max hang, then movement patterns in your own lane!

 Strength/Technique

every minute on the minute for 6 sets: DEADLIFT + CLEAN + JERK. Double up on one of the lifts! Suggested percentage loading: 60-65-70-75-75-75+

 Conditioning

AMRAP in 20:00
100 double unders
60 lunges
20 pushups

Post results to whiteboard!

LISTEN: Goodwill Doesn’t Want Your Broken Toaster – NPR
WATCH:

I’ll be doing the Support Your Local Box Fundraiser – Event 3 later today live on both Instagram and YouTube at 4:30pm!

WORKOUT for Champagne Friday 4/17/2020

“KANSAS CITY”

As many reps as possible in 3:00
– 6 burpees
– 8 alternating single arm squat cleans, 50/35/20lbs
– 10 DB pogo hops

Repeat for 5 total rounds, resting 1 minute between each round. Use this timer if on your own.

No Equipment Variation
– 6 burpees
– 8 heavy backpack thrusters
– 10 backpack pogo hops

Quiet Neighbor Variation
– 6 step-up burpees
– 8 alternating single arm squat cleans, 50/35lbs
– 20 weighed calf raises

Add up the total reps from all 5 AMRAPs and post your score!

2nd Serving – Need More Work? (Endurance-Bias)

5 rounds of a 12:00 effort for max distance, resting as needed between efforts.

Goal is to match or beat either of the previous two Endurance-biased 2nd Servings this week. Can run, row, ski, bike, walk, ruck, crawl, or carry. Be mindful of physical distancing from other people!

HSPU Strength Ladder: EMOM x 5 of 1-2-1 reps

READ: Do You Binge Eat at Night? Here’s Why Your Hormones Are to Blame – Cleveland Clinic
WATCH:

On Wednesdays…

CrossFit WOD for Wednesday, September 18th

10:00 handstand

AMRAP in 20:00
5 (strict) handstand pushup
10 (strict) pullups
20 dumbbell step-ups, 50/35/20lbs to 24/20″

Post score to whiteboard.

READ: Chemists Discover How Blue Light Speeds Blindness – Phys.org
WATCH: Ab-Mat Situps – Foundation CrossFit YouTube

Ready to catch one of these last weekends of sun?!

CrossFit WOD for Friday, September 6th

for time:
30 hang power cleans, 70/48kg
50 wall ball, 20/14lbs
800m run
50 wall ball, 20/14lbs
30 hang power cleans, 70/48kg

Post time to whiteboard!

UPCOMING EVENTS:
+ CPR/AED Training at FCF 9/28
+ Wednesday Run Club Ends in September. Should we bring back Kettlebell class, Gymnastics class, or both?

READ: 7 Undeniable Benefits of the Overhead Press – BarBend
WATCH: Tricep “Smash”/Self-Myofascial Release – FCF YouTube

Gabrielle, Jessie, and Melissa board bench pressing

Would anyone be up to do a solo 1/2 marathon row or a team marathon row this Saturday? If there’s enough interest we’ll set something up. COMMENT BELOW!

ARTICLES

+ In Remembrance of Danny Reeves – Fred Hutchison OBLITERIDE: Aaron Reeves (an FCF family member!)

CrossFit WOD for Wednesday 8/8

1-1/4 front squats 5×6, then

21-15-9 reps for time:
push press
power clean

Rx = 61/43kg, Performance = 75/50kg, Fitness = 43/29kg

Compare to 13JUN2018. Post time to whiteboard!

Olympic Weightlifting WOD

snatch pull + hang snatch + snatch
snatch pull + snatch variation

snatch pulls
back squats

accessories

Powerlifting WOD

power cleans
bench press

dumbbell bench press
Tate press
JM press

bicep openers

Kettlebell WOD

 

Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle.

There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm.

Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing in Session B.

Come and support the team! I’ll be there judging and coaching.

ARTICLES

+ This Gym Uses Your Gains to Keep the Lights On – Men’s Health

CrossFit WOD for Champagne Friday 5/11

TABATA THIS!

Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between exercises.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)

Post all five scores to whiteboard!

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

HANG SNATCH
75/3 (3). 2:00 rests.

2 HANG CLEAN + 2 JERK
75/2 (3). 2:00 rests.

PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)

Powerlifting WOD – Week 1, Day 3

deadlift 85/5+
dumbbell chest press 5×15
dumbbell row 5×15
reverse hyper 5×10

Gymnastics Strength WOD

still rings and headstands

 

CrossFit WOD for Saturday 5/12

1-to-10 reps of:
hang squat clean, 35/25kg
burpee-over-bar

then 1RM snatch

12:00 to complete as much as possible

CrossFit WOD for Sunday 5/13

for time:
25 weighted stepup, 50/35lbs to 24/20″
20 dumbbell snatches, 50/35lbs
15 burpee toes-to-bar
10 muscle-ups
15 burpee toes-to-bar
20 dumbbell snatches, 50/35lbs
25 box jump overs, 24/20″

Scap work at The Movement Fix seminar

ARTICLES

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