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
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
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!
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
