Robyn at the 2019 Cascade Classic
for time:
120 unbroken double unders
60 push press, 61/43/29kg
30 box jumps, 32/24/20″
READ: Landmine Squats: A Great Alternative to Traditional Squats – Bruno Strong
WATCH:
Look at our last post to see our lifting schedule at the American Masters WL Championship down at the DoubleTree in SeaTac this weekend.
CrossFit WOD for Champagne Friday 11/15
With a running clock, every minute perform 1 lift and add 1-5kg.
Post heaviest load for the snatch, clean and deadlift to whiteboard!
REMEMBER THERE IS NO 6:30pm CLASS TONIGHT DUE TO A STAFF MEETING!
READ: I’m the Google Whistleblower. The Medical Data of Millions of Americans Is At Risk – The Guardian
WATCH: Sustainable Travel Accessories
One of the most-wanted skills in a CrossFit gym is the muscle-up. In the realm of CrossFit a muscle-up is where you hang off of a bar or a pair of rings with completely extended arms before pulling yourself up and over to a support position with arms fully locked out.
On paper it’s simple: pullup + dip = muscle-up. For anyone who’s attempted the skill knows there’s a lot more to it. The body control required and the positions you need to be in take tons of practice. The timing of when to transition between positions also needs to be respected, otherwise you get “close” (but “close” is still a no-rep!)
In classes we do our best with the time allotted to gloss over the positions and the skills. If you are paying attention and varying your practice (strength vs skill vs timing) in classes you should be increasingly closer to the end goal. The last variable is desire: how bad do you want it? This dictates your practice and hopefully the quality of that practice.
It takes tremendous strength and power to accomplish this and we love celebrating the first rep.
Robyn has been working hard on developing a solid foundation of strict pullups and strict dips, both with their fullest range of motion. She’s also been working on being more powerful with her kip (for torso elevation) and her timing of shooting the knuckles, elbows, and chest over the bar.
Congrats Robyn!
5 rounds for time:
200m kb/db farmer’s carry, 2×24/16/8kg or 2×50/35/20lbs
10m kb/db lunge, 2×24/16/8kg or 2×50/35/20lbs
10 kb/db burpees
Post time to whiteboard!
READ: Howard Cohen American Masters Weightlifting Championship 2019 – Hosted by Fortis Sports USA
REGISTER: Carl Paoli’s Last-Ever Muscle-Up Master Class presented by Foundation CrossFit – Freestyle Connection
WATCH: Travis Mayer does 20.1 for the 3.5th time! – Training Think Tank
A couple of quick hits:
– Robyn S competed at the National Masters Weightlifting Championships in Buffalo, NY. Took a Bronze home.
– Tony L also competed at the National Masters Weightlifting Championships in Buffalo, NY. Also took a Bronze home.
– Paul S competed in his first-ever Weightlifting meet at the Industrious WL Championships. PR’ed his snatch, his clean & jerk, and his total.
– Adrian T also competed at Industrious and PR’ed his clean.
– BONUS: Nathan M, Lauren B, and Nathan’s parents ran an easy 10k.
What’d you do this weekend?
ARTICLES
+ Patagonia vs Donald Trump – GQ Magazine
CrossFit WOD for Monday 4/9
4 rounds, each for time:
5 HSPU/muscle-up/or some other hard skill
15 burpee box jump overs 24/20″
75 double unders
Rest 2:00 between each round.
Post slowest and fastest time to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 1/3
snatch
back squats
Powerlifting WOD – Week 6/7, Day 1/3
back squat
bench press
weighted pullups
weighted hip extensions
Kettlebell WOD
Week 6: deficit deadlift 10×2 @ 85-95% of 1RM, then
1 minute of work/:15 second rest
Single leg dead, left
Single leg dead, right
Side bends, left
Side bends, right
Renegade row, alternating
Repeat for 3 rounds!
Tony and Robyn are both in Buffalo, NY to lift at the 2018 Masters Nationals Weightlifting Championships!
LIVE YOUTUBE LINK! LIVE YOUTUBE LINK! LIVE YOUTUBE LINK!
* Robyn lifts Friday 4/6 at 7am Pacific/10am Eastern
* Tony lifts Saturday 4/7 at 8am Pacific/11am Eastern
Support and watch online!
—
Today is also a special Champagne Friday. We’ll be celebrating the hard work and efforts of those that participated in the Nutrition Challenge! Everyone is welcome. Come workout at 6:30pm and hangout afterward as we’ll be providing food and kudos!
ARTICLES
+ Live From New York, It’s the Stream of the 2018 Masters Nationals Weightlifting Championships! – Masters Weightlifting
CrossFit WOD for Friday 4/6
Rx
10 rounds for time:
9 thrusters, 52/38kg
35 double unders
Scaled
10 rounds for time:
9 thrusters, 35/25kg
35 single unders
25 min cap. Compare/contrast to 24MAR2017. This is heavier than 17.5 so it is not CGO 17.5.
Post times to whiteboard!
Olympic Weightlifting WOD – Week 5/7, Day 3/3
clean & jerk
front squat
Powerlifting WOD – Week 5/7, Day 3/3
back squat
press
power clean
Kettlebell WOD
Banded Deadlift 10×2@ 50-55% of 1RM
then
From CF Kettlebell:
Perform the following complex every 90 seconds for 21 minutes:
3 double kettlebell snatches
7 double kettlebell front squats
100 ft farmer’s walk
Robyn S
What’s the difference between “power” and “full”/”squat” versions of the olympic lifts?
From Catalyst Athletics:
Coaches and athletes sometimes have different definitions of what constitutes a “power” receiving position. Most commonly, anything received with the thighs horizontal or higher is considered a power lift. Others will require the knee to be bent to no more than 90 degrees, and others will count only lifts with the thighs above horizontal (i.e. a lift with thighs exactly horizontal is too low). Some lifters will also intentionally receive power snatches with a much wider foot stance than in the snatch. This makes arresting the downward movement easier, but also means that the lift cannot continue into a full squat if the bar isn’t elevated adequately.
REGISTER FOR THE UPCOMING OLYMPIC WEIGHTLIFTING or POWERLIFTING CYCLES NOW! The programs begin next Monday 1/8 and you must registered to attend.
ARTICLES
+ Maybe It’s Not Just a Sandwich: A Nurse and Her Friends Take a Simple Idea to Seattle’s Streets – The Seattle Times
CrossFit WOD for Tuesday 1/2
every minute on the minute for 24 minutes:
– 5 ring muscle-ups
– 10 power snatches, 61/43kg
– 15 two-for-one wall balls, 20/14lbs
This is essentially high-skill interval training. The skills are most important: clean up your existing movement or challenge yourself to the next level of performance.
CompEx
AGILITY/STAMINA/HANGING
for 20 minutes:
10 touches 4-cone drill
7 clusters, choose weight
6 c2b/4 bmu
CONDITIONING
21-15-9 rft
hang power clean, 61/43kg
strict ring dips (can you muscle-up to high ring dips?)
5:00 max wall ball, 20/14#
Gymnastics Strength
pressing development
hollow/arch/plank, wrist prep, scap flow, Jefferson curls, dips & deficit handstand presses, straddle handstands, straddle handstand press negatives
HIIT WOD
Long Interval
I.
a. for max reps:
1:00 row
1:00 burpees
1:00 double unders
1:00 rest
b. for max reps:
1:00 bike
1:00 mountain climbers
1:00 single unders
1:00 rest
repeat for 3 rounds
II.
4:00 on, 2:00 off, for 3 rounds
20 slam ball
30 rotational lunge
40 curl-up
III.
for 7 minutes:
30m death march
60m bear crawl
Robin S in a hip bridge.
Hip bridging is a great exercise to activate the glutes and hamstrings, while it forces the hip flexors to relax and stretch open. Try it before the next time you lift and see if you feel like you hit better positions.
ARTICLES
+ Chris Hinshaw (Aerobic Capacity Coach) AMA – Reddit
CrossFit WOD for Wednesday 6/28
front squat 5×8, ascending
3 rounds:
row 0-250m @ 2:08 pace
row 251-500m @ 2:03 pace
row 501-750m @ 1:58 pace
row 751-1000m @ >1:53 pace
Rest 1:1
Post best round time to whiteboard!
Olympic Weightlifting WOD
clean complexes! accessories.
Powerlifting WOD
box squats, push presses, sumo deadlifts! accessories.
Kettlebell WOD
– Primal mobility warmup
– Snatch skill work. We will be working on adding more volume to sets
– Pressing and lunge ladder to finish
Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!
Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!
I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)
ARTICLES
+ Trident Championships 2017 (Achieved) Live Streams – Facebook
CrossFit WOD for Tuesday 6/27
5 rounds for total reps:
max alternating kettlebell presses
max pullups
Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.
Post all 5 round totals to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Short Interval: 6x 400m runs at 75% effort
Gymnastics Strength WOD
SKILLS: Slack Line, stretching, conditioning, midline conditioning
Big thanks to Trident Athletics for always running a smooth, fun event!
Women’s Open Session B (Robyn S, Vicky B)
Men’s Open Session B (Nathan M, Guillaume C)
Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)
Men’s Open Session A (Andrew B)
And just like that, 17.1 and 17.2 are done! Which workout did you like better? We were surprised to see that the dumbbells would show up again. Special thanks to Patrick H. and Rain City Fit for lending us the extra weights two weekends in a row! Here’s hoping we’re completely done with them!
After multiple extensions in score submission deadlines last week, we were finally able to tally up our points for our Intramural Open after week one. Check it out:
For 17.1 Top 3 Podium Finishers:
Rx
(1) Crystal B (2) Ann-Marie D (3) Kai H
(1) Dave H (2) Devin B (3) James S
Scaled
(1) Teada S (2) Lindsay G (3) Emily M
(1) C. Guerrero (2) Jesse G (3) Grayson W
Spirit Award:
Bernice A. of team Blue Barracudas!
Long Distanace Performance of the Week:
Robyn S. of team FLEX Appeal for gettin’ it in Cancun!
17.2 scoring is in the works so in the mean time check out our CrossFit Games Open leaderboard. Perhaps think of ways you can earn more points for your team by checking in with your captains & teammates. Let’s get crazy for Week 3 and 17point3!
CrossFit WOD for Monday 3/6
bench press 4x5x80%
3 rounds for time:
15 deadlifts, 102/65kg
15 HSPU
Post time to whiteboard!
Olympic Weightlifting WOD
lifts: back squats, snatch + snatch balance, snatch push press
accessories: banded drinking bird, death march, bent-over row
Kettlebell WOD
Ground force
Single arm swing and clean skill work
Press and squat finisher
