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Rock yours at Safeco this summer

This Saturday we’ll be hosting our first SINGLET SATURDAY!

At 10am we’ll be covering a lesson on weightlifting, specifically the Weightlifting Technique Triad, then we’ll hit a complex for max weight, do some pulls or snatches, hit some accessories, then call it a day. It’d be nice to have all morning/afternoon/evening athletes mix and mingle and challenge each other to new levels of lifting. We’ll play some of the Pan Am Championships and we’ll prep for the last week of the May program.

It costs a class and is open to anyone confident in their own weightlifting skill set and limitations. We won’t be teaching basics, just sharpening the technique you already have.

ARTICLES

+ The Grip Problem – Starting Strength

CrossFit WOD for Wednesday 5/16

overhead squat 5-5-5
snatch balance 3-3-3
hang (squat) snatch 1-1-1

Post heaviest loads to whiteboard!

Olympic Weightlifting WOD – Week 2/3, Day 2/3

hang clean 80/3 (3)
3 front squats + 1 jerk 83+/1 (2)
clean pull 105/3 (3)

good mornings 3×6
side bend 3×10/side
dips 3×15
bonus: banded tricep extensions 2xME

Powerlifting WOD – W2D2

bench press 90/3+

good morning 5×10
toes-to-bar 4×15
tricep openers 5×5

Kettlebell WOD

A)
3 rounds
250m run
21 kb push presses
12 pull ups

B)

Death by Kettlebell Swings
Minute 1, 1 swing
Minute 2, 2 swings
Minute 3, 3 swings . . . .

C)
cool down & abs

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