Robyn S, early morning CompEx coach
To test myself physically and mentally as well as seeing others push themselves harder than they would in the normal circumstances of a class and the smile/feeling of accomplishment they show after they finish a Open WOD. I also love the nervousness, excitement and the “oh, shit” of the Open workouts and being able to share that with the Crossfit community. For me that is “FUN”! 🙂
Ron H, afternoon/evening coach
Many of us do CrossFit for the fitness family it fosters. There’s no other time where that’s better displayed than the Open.
I go into the Open looking to gauge how far I’ve come in my fitness journey. That might translate to wondering where I land on a leaderboard of hundreds of thousands, or how I stack up to that one person I’m always comparing my scores to.
What you don’t realize though, is that every rep along the way you’ll have an entire gym community of sweat & support. In the Open, more than any other time, our community comes together, it lifts you up, & it challenges you to reach the best version of fit you have to offer.
Robyn at the 2019 Cascade Classic
CrossFit WOD for Christmas Eve Tuesday 12/24
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
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.
- Start with an empty barbell and snatch for as long as possible.
- Once you cannot snatch the weight, clean for as long as possible.
- Once you cannot clean the weight, deadlift for as long as possible.
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.
CrossFit WOD for Wednesday 10/16
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?
+ 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
Powerlifting WOD – Week 6/7, Day 1/3
weighted hip extensions
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!
* 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!
+ Live From New York, It’s the Stream of the 2018 Masters Nationals Weightlifting Championships! – Masters Weightlifting
CrossFit WOD for Friday 4/6
10 rounds for time:
9 thrusters, 52/38kg
35 double unders
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
Powerlifting WOD – Week 5/7, Day 3/3
Banded Deadlift 10×2@ 50-55% of 1RM
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
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.
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.
for 20 minutes:
10 touches 4-cone drill
7 clusters, choose weight
6 c2b/4 bmu
hang power clean, 61/43kg
strict ring dips (can you muscle-up to high ring dips?)
5:00 max wall ball, 20/14#
hollow/arch/plank, wrist prep, scap flow, Jefferson curls, dips & deficit handstand presses, straddle handstands, straddle handstand press negatives
a. for max reps:
1:00 double unders
b. for max reps:
1:00 mountain climbers
1:00 single unders
repeat for 3 rounds
4:00 on, 2:00 off, for 3 rounds
20 slam ball
30 rotational lunge
for 7 minutes:
30m death march
60m bear crawl
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.
+ Chris Hinshaw (Aerobic Capacity Coach) AMA – Reddit
CrossFit WOD for Wednesday 6/28
front squat 5×8, ascending
row 0-250m @ 2:08 pace
row 251-500m @ 2:03 pace
row 501-750m @ 1:58 pace
row 751-1000m @ >1:53 pace
Post best round time to whiteboard!
Olympic Weightlifting WOD
clean complexes! accessories.
box squats, push presses, sumo deadlifts! accessories.
– Primal mobility warmup
– Snatch skill work. We will be working on adding more volume to sets
– Pressing and lunge ladder to finish
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)
+ Trident Championships 2017 (Achieved) Live Streams – Facebook
CrossFit WOD for Tuesday 6/27
5 rounds for total reps:
max alternating kettlebell presses
Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.
Post all 5 round totals to whiteboard.
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!
Short Interval: 6x 400m runs at 75% effort
Gymnastics Strength WOD
SKILLS: Slack Line, stretching, conditioning, midline conditioning