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Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

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+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

MORE, MORE, MORE!

Today is the LAST DAY for FCF PRIDE 2018 Limited Edition t-shirts. Get them as this link ASAP. Tell your friends and swolemates- we’re walking the Seattle Pride Parade again this year.

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+ A Simple Guide to Weightlifting Competition Warmups – Catalyst Athletics

CrossFit WOD for Tuesday 6/5

back squat 5x5x65-70%

tabata front squat, 52/38kg

AMRAP in 15 minutes:
200/400/600m run, etc
8 alternating split snatches, 43/29kg

Post total split snatches completed to whiteboard!

HIIT WOD – 12pm, 5:30pm

3 rounds
100 single foot jump rope skip

100 lateral hops over jump rope
Rest 1min

-then-

3 rounds
20 dbl db z-press
10 manmakers
Rest 1min

-then-

3 rounds
20 dbl db deadlifts
10 dbl db thrusters

Foundations 1 WOD

15-12-9 reps for time:
squat
pushup
pullup

Start and end the workout with a 200m run!

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?

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+ 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!

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+ 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

Tony completing a bar muscle-up during last year’s CrossFit Games Open

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+ In Just Two Hours, Amazon Erased $30 Billion in Market Value for Healthcare’s Biggest Companies – Quartz

CrossFit WOD for Tuesday 2/6

5 rounds: every 4 minutes complete a 400m run and 7 bar muscle-ups

or

AMRAP in 20 minutes:
400m run
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Post attendance to whiteboard!

Strength Ladder: 6(1,2,1) strength pull/push

CompEx WOD

MFT #1384

Gymnastics Strength WOD

handstands, forearm stands, headstands, levers

Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0

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+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media

CrossFit WOD for Friday 8/4

TREVOR

in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

power clean, squat, floor press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats

Gymnastics Strength WOD

movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching

TL

Have you played on one of the slack lines yet?

In the form of fitness that we try to build using the CrossFit methodology, we want to improve on ten general physical skills:

– Strength
– Cardiovascular Endurance
– Flexibility
– Stamina
– Power
– Speed
– Accuracy
– Agility
– Balance
– Coordination

Balance is important as it demonstrates the control in the placement of the bodies center of gravity in relation to its support base. This is obviously important as we grow older, but it improves function and athleticism in sports and activities as well. Slack lining isn’t just for college kids! Try it out and feel the deep burn in the hips!

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+ Report: Seattleites Overpaid $90 Million on Parking Last Year – Seattle PI

CrossFit WOD for Friday 7/14

establish a 1RM deadlift within 20 minutes, then

“RYAN”

5 rounds for time:
7 muscle-up
21 burpees

Each burpee terminates with a jump one foot above max standing reach.

Post max and time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex OR power snatch complex, power clean complex

Powerlifting WOD

power clean, back squat, press, weighted planks, good mornings, and barbell suitcase holds

Gymnastics Strength WOD

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– We will be working on perfecting the two handed swing and increasing the weight of our swings.
– Lunges, presses and single leg deadlifts will be added to make sure we are still working with asymmetrical loads to build a strong core.

This weekend marks Memorial Day MURPH!

Last week’s programming was all about volume, squats, and squat volume. This week will see more variance: pullups, (full) cleans/toes-to-bar/box jumps, the Jon Zimmerman Memorial WOD, deadlifts, burpees/situps/front & back lunges, thrusters and double unders, the hero workout KUTSCHBACH, a row/russian kettlebell swing/wall sit TEAM WORKOUT, more pullups, and a dumbbell chipper!

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+ 5 Torn Pecs on Event 2? – FloElite

The way I see it? Most CrossFit athletes, even at the highest level, don’t practice virtuosity on the some of the gymnastics-based movements. A full lockout on the rings for a proper gymnast means a fully locked out elbow, using external rotation to keep the strap away from touching the arms. It would be a point deduction in the Still Rings event. Athletes who only practice a quick elbow lockout don’t get the full meal deal from the use of rings, which could lead to potential injury when driven beyond the point of exhaustion.

The same thing happened a couple of years back with the achilles/box jumps stuff. The lack of adequate plyometric training left the achilles not ready to be pushed that hard on game day, then POP.

CrossFit WOD for Monday 5/22

EMOM for 5:00: 10 strict/weighted pullups

21-15-9 reps for time:
clean & jerk, 61/43kg
toes-to-bar
box jumps, 24/20″

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1: Today we start a new cycle!

kneeling snatch turnovers, snatch presses, hang snatch high pulls, muscle snatches, strict presses, and back squats!

Kettlebell WOD

– Primal mobility warmup
– Shoulder stability and core work through Get-Up positions to the hand.
– Snatch drills to continue improvement focusing on proper drop

Get ready for this Saturday where we will wrap up the 2017 Open with VERSUS X! Register for the event here!

ARTICLES

+ Burpees In the Open: We Aren’t Done Yet! – Break Parallel

CrossFit WOD for Monday 3/20

bench press 5x10x60%
tempo chin ups 2121 4×5

EMOM for 8 minutes: 5 thrusters, 61/43kg
EMOM for 8 minutes: 5 overhead squats, 61/43kg

Olympic Weightlifting WOD

ohs 60/3, 70/2, 80/1 (2)
snatch 60/2, 70/2, 76/1, 82/1, 88/1, 94/1, 98/1

:30 elevated pigeon/side
15 plyo pushup
20 overhand barbell bicep curl

Kettlebell WOD

Ground force
Swing skills
Squats finisher

Today Tony L, Ann-Marie D, and Sam H represent FCF and Foundation Barbell down in Olympia!

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+ All of the CrossFit Games Open 17.4 Strategy Videos – The Barbell Spin

Here’s the start list for tomorrow if anyone’s down in Olympia and wants to support TL, AMD, and SH! #foundationbarbell

A post shared by Foundation CrossFit (@foundationcrossfit) on

CrossFit WOD for Saturday 3/18

2 cycles for max total reps. 4 rounds each of :20 on, :10 off
– max row/AD cal
– max situps
– max double unders
– max wall ball, 20/14# to 10/9′

1:00 rest between all intervals

Post total reps to whiteboard!