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Devin and Zheng at the 2019 Cascade Classic

Fitness, in the CrossFit philosophy, was always meant to challenge all physical skills:

cardiovascular endurance
strength
stamina
flexibility
power
speed
accuracy
agility
balance
coordination

Most seasoned CrossFitters tend to fall into only wanting to develop or play with strength, stamina, and power. This means your cardiovascular endurance isn’t challenged as often, leading to complaints about how bad your endurance is. Training is tolerance building! Show up and do the workouts you don’t want to do.

Like today.

CrossFit WOD for Thursday 1/30/2020

AMRAP in 45:00
100-200-400-800-400-200 run
125-250-500-1000-500-250m row
50-100-200-300-200-100 double unders

Share total meters covered! Post-workout should be a lower leg foam roll.

LISTEN: Why Fasted Cardio? Episode 40 – The MisFit Project
WATCH:

Mobility Class tonight at 6:30pm!

CrossFit WOD for Tuesday, August 13th

5 rounds for max score:
max unbroken bench press, 80/46kg
max unbroken toes-to-bar

Score equals total bench press reps over total toes-to-bars. Post score to whiteboard.

CompEx WOD includes Clean and Jerk progressions, ISABEL, and single-leg work. Come get your competitive exercise on starting at 5:50am!

ARTICLES

+ The Banana is One Step Closer to Dissapearing – National Geographic
+ Tia-Claire Toomey’s Clean Technique – CrossFit Games

The squad at the 2019 Seattle Pride Parade. See the entire album on our facebook page!

CrossFit WOD for Friday 7/12

5 rounds for max total reps
1:00 kb swings, 24/16/12kg
1:00 box jumps, 24/20/12″
1:00 db cleans, 2×50/35/20lbs
1:00 calorie row/bike
1:00 rest

Post score to whiteboard!

ARTICLES

+ The Reason Anxious People Often Have Allergies – The Atlantic
+ Task Priority vs Time Priority in CrossFit Programming – Dave Castro for the CrossFit Journal

In CrossFit conditioning workouts, where maximum work is valued over absolute loading, it’s important to utilize technique that allows for that. Sometimes that means you have to change up traditional technique to complete the work goal.

In the traditional “classic clean & jerk”, the goal is to lift the heaviest load from the ground to the shoulders, then from the shoulder to a stable overhead standing position.

In a CrossFit conditioning workout, the most efficient way to satisfy the standard (“ground-to-shoulder-to-overhead”) is to bypass the rest at the shoulders by launching straight into the jerk from the receiving position of the clean.

Try it out!

ARTICLES

+ How Strong Are the CrossFit Games Champions Compared To Pro Olympic Weightlifters? – heatonminded

CrossFit WOD for Friday 8/24

CGO 17.1

for time:
50-40-30-20-10 alternating dumbbell snatches, 50/35lbs
15 burpee box jumps, 24/20″

Compare to. Post time to whiteboard!

Olympic Weightlifting WOD

1x/week athletes: snatch max
2x/week athletes: snatch max on Day 1, clean & jerk on Day 2
3x/week athletes: snatch max on Day 1, clean & jerk max on Day 2, snatch and clean & jerk max on Day 3

Powerlifting WOD

strict press max
deadlift max

Or halvsies. Either way!

ARTICLES

+ My Sister’s Green Chicken – Nom Nom Paleo

CrossFit WOD for Friday 4/27

1/2 CGO 18.3 – Rx

2 rounds for time of:
50 double unders
10 overhead squats, 52/36kg
50 double unders
6 ring muscle-ups
50 double unders
10 dumbbell snatches, 50/35lbs
50 double unders
6 bar muscle-ups

1/2 CGO 18.3 – Scaled

2 rounds for time of:
50 single unders
10 overhead squats, 20/15kg
50 single unders
6 pullups
50 single unders
10 dumbbell snatches, 35/20lbs
50 single unders
6 pullups

Post time or score to whiteboard!

Olympic Weightlifting WOD – Buffer Week 1/2, Day 3/3

Coaches Choice!

Kettlebell WOD

banded deadlift 10×2@55%

EMOM for 10 minutes: 15 kettlebell swings

YGIG for 20 minutes
kettlebell dead clean
kettlebell swing clean
kettlebell jerk
2 kettlebell windmills

Gymnastics Strength WOD

intro to still rings

WEEKEND WORKOUTS

CrossFit WOD for Saturday 4/28

DOUBLE HELEN

3 rounds for time:
800m run
42 perfectly-vertical kettlebell swings, 24/16kg
24 pullups

CrossFit WOD for Sunday 4/29

30-20-10 reps for time:
dumbbell thrusters, 2×35/25kg
toes-to-bar

This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!

ARTICLES

+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic

CrossFit WOD for Monday 7/31

back squat 5×3

15 rounds for time:
4 pistols
6 pushups
4 v-ups

Post time to whiteboard / comments !

Olympic Weightlifting WOD – this Saturday we max out in classes!

snatch + ohs complex, back squats

Powerlifting WOD

back squats, bench press, pullups

Kettlebell WOD

– Primal mobility
– Get up drills
– Simple and Sinister work