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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

Sarah M coaching up some modified HSPU with the morning crew

ARTICLES

+ Wodapalooza Fitness Festival, Week 3/Workout 6 Details – WZA

CrossFit WOD for Friday 9/29

WODAPALOOZA Week 3, Workout 6

for time:
90 double unders
70 wall ball, 20/14 lbs to 10/9′
50 deadlifts,
30 muscle-ups
50 deadlifts
70 wall ball, 20/14 lbs to 10/9′
90 double unders

30:00 time cap. Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean complex

Gymnastics Strength WOD

line drills, compression conditioning, legs SMR, pistols

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Also: HBD MARK!

You can stream the Trident Championships Weightlifting Meet that Robyn S, Vicky B, Kylie C, Bri M, Megan K, Gabrielle F, Guillaume C, Nathan M, and Andrew B will be competing at here!

CrossFit WOD for Saturday 6/24

ANNIE

50-40-30-20-10 reps for time:
double unders
ab-mat situps

OR

EVIL ANNIE

100-80-60-40-20
double unders
30-25-20-15-10
ab rollouts

Post times to whiteboard!

REMEMBER: WE ARE CLOSED ON SUNDAY SO OUR COMMUNITY CAN WALK THE SEATTLE PRIDE PARADE. DETAILS IN THIS LINK.

Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning.

What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh.

ARTICLES

+ Jessamyn Stanley and Nicole Tsong Discuss ‘ Every Body Yoga’ – Seattle Public Library Events

CrossFit WOD for Thursday 4/20

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– weighted 3-point lunge
– single-leg deadlift

2:
– jump rope
– pause goblet squat
– reverse plank

3:
– skater lunges
– strict press
– renegade row

Foundations Class 8

low-bar back squats, then

“KAREN”

150 wall ball for time

Sarah B

The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!

ARTICLES

+ Are You Tired of Tripping on Double Unders? – WODprep

CrossFit WOD for Thursday 4/13

for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps

Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.

Post time to whiteboard.

April 2017 Foundations WOD

500-400-300-200-100m row for time, while partner holds a double kettlebell rack

HellaFit WOD

TABATA THIS+THAT

1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS

1 minute of midline or handstand work after each tabata.

 


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

… CGO 16.4!

ARTICLES

+ Coaches Roundtable: CrossFit Open 16.4 – Tabata Times

CrossFit WOD for Friday 3/17

CGO 17.4 aka CGO 16.4

Rx
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 hspu

Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups

Post score to whiteboard!

NOTES:
– If you are planning to come in for an active recovery day play with the movements, but don’t do any more than 25 reps of anything, especially if you know you’ll be ruined for Saturday’s event. Mobilize your issues, check your skills, run through the workout mentally and visualize how you’ll move around the gym!
– Remember to maximize your points for this week! The scores are so close! One person earned 5 points last week by judging alone.
– Tony, Adrian, and myself will be absent during the event due to the Capitol City Weightlifting Championships in Olympia.
– Don’t worry AV and the FCFio Leadership is in charge!

Olympic Weightlifting WOD

lifts: snatch max, clean & jerk max
accessories: pistols, calf raises + tibialis anterior curls, GHDSU holds:


Nadia T

The power position is not only used in the reception of the bar, but also on the way up (aka Position 3) to make sure you’re providing a vertical bar path and power the movement with the legs.

ARTICLES

+ The Power Position: The Most Important Position – Danny Camargo for Box Life Magazine

CrossFit WOD for Thursday 3/16

Grayson calls this one WEREWOLF

5 rounds for time:
10 power cleans, 61/43kg
10 ring rows
10 slam ball, 30/20#

In a prescribed ring row, the bottom of the ring meets the level of the surface you place your feet.

Post time to whiteboard.

HellaFit WOD

 

Megan P

Anyone else marking anything off of their BINGO sheet?

ARTICLES

+ Top 10 Mistakes CrossFitters Make – Tabata Times

CrossFit WOD for Friday 2/3

tempo chinups, then

Fitness

for time:
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
800m run

Performance

for time:
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
800m run

Post times to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch + snatch balance, power clean + push press + jerk