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The squad after every single person finished!

You’ve done MURPH. Now what?

Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.

That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.

Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!

This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.

Also: last chance to jump into this WEIGHTLIFTING / POWERLIFTING block ends tonight! REGISTER BEFORE IT’S TOO LATE.

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+ Squat Because Your Brain Needs Strong Legs – Breaking Muscle

CrossFit WOD for Tuesday 5/29

back squat 5x5x75-80%

tabata front squats, 43/29kg

3 rounds for time:
50 double unders
30 burpees

Post tabata score and time to whiteboard!

“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.

Justin jumping onto a 24″ box

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The Ultimate CrossFit Nutrition Calculator: Weight Loss, Muscle Gain, and Body Fat – Tier Three Tactical

CrossFit WOD for Tasty Tuesday 5/22

1. back squat 5x5x70-75%
2. tabata front squats, 43/29kg
3. max burpee box jumps, 24/20″, in 5 minutes

Post tabata and AMRAP scores to whiteboard!

CompEx WOD

MFT #1459

Gymnastics Strength WOD

still rings and headstands

HIIT WOD

15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups

4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch

3:00 max bench over & unders

as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps

David R and Ryan B

Empty barbells aren’t usually used in workouts, but can be devastating when used in high volume work like today.

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+ There Goes the Gayborhood: Seattle’s Shifting Queer Geographies – KCTS9

CrossFit WOD for Thursday 3/22

1. tabata Gymnastics-style plank
2. tabata KBS (Hard-style)
3. tabata ring row
4. tabata push press, 20/15kg
5. tabata burpees
6. tabata muscle snatch, 20/15kg
7. tabata forearm plank
8. tabata KBS (Perfectly-vertical)
9. tabata handstand
10. tabata tuck jumps
11. tabata jumping good mornings, 20/15kg
12. tabata thrusters, 20/15kg

Post total reps to whiteboard!

HIIT WOD

7 rounds
Row 250m
1 weighted rope pull
rest 1min

-then-

7 rounds
Row 250m
12 Double KB Step Ups
rest 1min

Dave H

Did you know: deadlifts used to be called Healthlifts for all of the benefits this exercise produces.

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+ Entire Seattle High School Football Team Kneels During National Anthem Before Game – Q13 Fox

CrossFit WOD for Wednesday 9/27

sumo deadlift 7×4

tabata burpee
tabata plank
tabata toes-to-bar
tabata L-hang
tabata HSPU
inverse tabata handstand

Post max deadlift weight to whiteboard.

Olympic Weightlifting WOD

clean & jerk complex, pause front squats

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

Lindsay C

Big announcement coming tomorrow! Who’s ready for an even more expanded class menu?! Gymnastics Strength, Kettlebell, Endurance Club, and Competitive Exercise (yes we changed ‘Competitive CrossFit’ back to Competitive Exercise- ‘CompEx’ for short) all coming at you sooner than you think…

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+ Paid Street Parking Will Extend to 11pm in Capitol Hill – Curbed Seattle. Read this then maybe fill out the survey! This affects the area surrounding FCF.

CrossFit WOD for Wednesday 4/26

EMOM 8 minutes: 3 power clean & jerk, ascending

2 rounds:
tabata dumbbell press
tabata dumbbell step ups
tabata dumbbell hang cleans

Go heavy. Rx+ is double kettlebell. Post all six scores to whiteboard!

Olympic Weightlifting WOD

clean + front squat + jerk, clean pulls, front squats, v-ups, kettlebell Jefferson curls, strict pullups, HSPU

Kettlebell WOD

Primal Movement Warmup and Mobility

We will be working on single-arm swing and getup skills. Simple and sinister will be showing up randomly in the future and we will need to be prepared!

Presses and lunges finisher for variety


Chris S during CGO 17.1

Now that the Open is over I see athletes fall into three categories:

CATEGORY ONE – Those that trained hard to prepare for the Open and now need to deload a bit (approach workouts with less intensity, focus more on form, not having as many expectations, doing more mobility, etc) before approaching training with more gusto for the remainder of spring/summer.

CATEGORY TWO – Those that didn’t really prepare for the Open and now have a million and one things to work on (because cramming does not work in CrossFit- think double unders, bar muscle-ups, handstand pushups, and the like) so now they’ve got a million different goals and no direction.

CATEGORY THREE – Those who found inspiration and motivation during the Open and now have a game plan for the foreseeable future.

This is a hard part of your training. How honest are you with yourself and can you be objective with your work ethic, goals, and commitment?

Later today we will be sending out an ATHLETE SURVEY so we can get a better grasp on where your goals might lie, and how your training split should be. We have a document coming called THE FCF ROADMAP that should provide many of you more specific guidance in how to approach your time in the gym.

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+ The Intended Stimulus of Your WOD – Tabata Times

CrossFit WOD for Tabata Thursday 3/30

tabata squats
tabata pullups
tabata pushups
tabata situps
tabata box jumps, 20/12″

1:00 rest between each exercise. Post attendance to whiteboard!

HellaFit WOD

DO-SI-DO

30 min AMRAP

20 of each:
– goblet squat
– windmill
– death march
– YTW
– v-up

With 1:00 of burpees after each movement. Ideally done as partner workout: one partner performs burpees while other partner completes 20 reps of X then tags them to switch.

With all of the jumping volume we’ve done recently, it’s important to recovery, stretch, and rollout tight tissues from the arch of the foot to the achilles to the calf!

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+ Did We Used to Have Two Sleeps Rather Than One? – IFL Science

CrossFit WOD for Friday 2/10

tempo chin-ups 2121 3×8 (2:00 rest)

tabata double unders
tabata burpees
tabata goblet squats, 24/16kg
tabata situps
tabata double unders

Post all 5 scores to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch max, power clean & jerk max