Both the pushup and the burpee require the torso to make contract with ground at the “bottom” of the exercise.
CONDITIONING for Thursday 4/15/2021
HELA
MAX REPS in 10:00
30 plate hops
20 Russian twists
10 ground-to-overhead
Rest 2-3 minutes and repeat if you need more volume, otherwise follow along with the cool down stretches. Post score to comments/journal!
READ: “I Do Not Trust People in the Same Way and I Don’t Think I Ever Will Again” – SLATE
WATCH:
IN-GYM WORKOUT for Saturday 3/20/2021
#21point2 aka #17point1
for time (20:00 cap)
10 dumbbell snatches, 15 burpee box jump overs
20 dumbbell snatches, 15 burpee box jump overs
30 dumbbell snatches, 15 burpee box jump overs
40 dumbbell snatches, 15 burpee box jump overs
50 dumbbell snatches, 15 burpee box jump overs
Post results to whiteboard!
HIIT for Saturday 3/20/2021
Premieres at 10am!
CONDITIONING for Friday 3/12/2021
AMRAP in 10:00 of
10 ground-to-shoulder
10 double pogo hop
10 shoulder-to-overhead
Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.
READ: The CrossFit Games
WATCH:
Next up to discuss is
Lemon Lime, Blackberry Currant
O2 Oxygenated Recovery (15 calories – 14g/0g/0g. I know this math is weird). The two flavors we offer are both caffeine-free.
This is one of the newer players on the market, and in our fitness space. O2 is basically a hydration drink based off of a formula molded off of an IV drip, claiming 50% more electrolytes than leading sports drinks. It also contains seven times the oxygen as water to increase “your body’s ability to process toxins and accelerates recovery”. Also made in the USA.
Since it’s got a very short list of things inside the can I like this one a lot. I don’t like how they changed the size on us. Hmph.
When should I drink it?
What’s in it?
Oxygenated water (duh), Erythritol, Sodium Citrate, Organic sugar, Malic acid, Monopotassium phosphate, Natural flavors, Citric acid, Stevia extract, and Monk fruit extract. Smallest list of ingredients but the need makes sense for those who like simplicity.
IN-GYM WORKOUT for Thursday 3/4/2021
a. Prep
for 12:00
10 calories row (or 30 double unders)
5 kb upright row (high pull)
10 kb horn curls (1 up, 2 down)
5 pushups (challenge: kb shooter pushup)
10 kip swings (eventually k2e, no t2b)
Pullup Ladder: E2MOMx3 do 1-2-3-2-1 reps then the BURGENER WARMUP. 3-5 trainer-led reps with a barbell.
b. Stamina
EMOM x 18
a. 3 front squats or 3 cleans
b. 15 box jumps, 12/20/24″
c. 15 med ball cleans (or wall ball)
c. Conditioning
“DORK”
6 rounds for time:
60 double unders
30 kettlebell swings, 12/16/24kg
15 burpees
Should be completed in just over 20 minutes so choose the proper weight for your swings. Adjust as needed and potentially scale down to 5 or 4 rounds total so that you can finish.
READ: What Happens to Your Body on No Sleep – Outside
WATCH:
This week we transition to the majority of classes taught on Zoom- please use ZenPlanner to RSVP for your class and get the relevant meeting locations.
We will still go on Instagram/YouTube LIVE once or twice this week. Keep your eye here on the blog for news and updates!
NO EQUIPMENT OPTION
for time:
800m run
50 hand-release burpees
800m run
80 walking lunges
800m run
100 jumping air squats
FULLY EQUIPPED OPTION
for time:
800m run
30 db devil’s press
800m run
40 db box step-overs
800m run
50 db front squats
25:00 time cap. Fully Equipped goes with a pair of 50/35/20lbs dumbbells.
21s of bicep curls
21s of front delt raises
21s of bicep curls
21s of front delt raises
21s of bicep curls
Change loading as needed, but complete all reps for the full benefit. Ensure good range-of-motion. Posture may change and that’s fine.
Strength Ladder: EMOM x 4 of 1-2-1 handstand pushups, or any other movement you find difficult in large sets.
READ: Trump’s Extends Social Distancing Guidelines to End of April – NY Times
WATCH: Today’s 2nd Serving Suggestion
Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!
tabata front squats, 43/29kg
tabata SDHP, 43/29kg
“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups
Post scores and time to whiteboard!
+ The Art & Science of Tripping Up Stairs – Kottke
This SUNDAY we will be hosting an OUTwod event at 10am. Every body is welcome to join in on the fun!
Monday 6/17
“WINGMAN”
2 rounds for time:
20 bumper burpee swings
30 bumper pushups
40 bumper situps
50 overhead walking bumper lunges
Start and end with a waiter’s walk around the block. Rx = 20/15kg.
Tuesday 6/18
18-15-12-9-6-3 for time:
hang power clean, 52/38kg
push jerk, 52/38kg
toes-to-bar
Wednesday 6/19
floor press up to a heavy 7-rep in 10:00, then
7 rounds for time:
35 UB double unders
15 back squats, 70/50kg
7 muscle-ups
Thursday 6/20
for time:
70 burpees
60 dips
50 box jump over, 24/20″
40 HSPU
30 single-leg squats
20 burpee-pullups
Friday 6/21
5k row for time
then practice SLIPS for as long as your 5k time.
Saturday 6/22
Tag Team DORK
AMRAP in 30:00
60 double
30 perfectly-vertical kettlebell swings, 24/16kg
15 burpees
Athlete A completes the double unders then tags. Athlete B complete the kbs then tags. Athlete A completes the burpees then tags.
Sunday 6/23
OUTwod Seattle for the OUT Foundation: two events over two hours, all starting at 10am. BBQ to follow!
+ Technique by Greg Glassman – CrossFit
+ Even a Little Bit of Soda is a Lot Not Good – The Takeout
+ 10 Things to Do As An Athlete to Make Your CrossFit Experience Better – Built For This Athletics
When December rolls around we’ll see the return of FCF Bingo!
PROGRAMMING
Cyber Monday 11/26
WODAPALOOZA Online Qualifier 18.4
AMRAP in 16 minutes:
2-4-6-8-10-12-14-etc
devil press
alternating dumbbell step-up
Rx = 2×50/35lbs, 24/20″
Scaled = 1×30/20lbs, 20/12″
Post score to whiteboard.
Taco Tuesday 11/27
starting with an empty barbell every :90 perform a SNATCH for as long as possible adding 2-5kg every time. when you can no longer snatch you will CLEAN & JERK for as long as possible, still adding weight every successful lift. when you can no longer clean & jerk you will DEADLIFT for as long as possible.
Post heaviest load for each lift to the whiteboard.
Working Womxn’s Wednesday 11/28
Rx
3 rounds for time:
75 air squats
25 pullups
15 handstand pushups
Scaled
3 rounds for time:
75 air squats
25 jumping chest-to-bar pullups
15 perfect pushups
Performance
3 rounds for time:
50 pistols, alternating
25 chest-to-bar pullups
15 strict handstand pushups
Post time to whiteboard.
Thursday 11/29
10 rounds for time:
12 medicine ball cleans, 20/14lbs
6 ring dips
3 bar muscle-ups
1 rope climb
Post times to whiteboard.
Benchmark Friday 11/30
The GHOST
6 rounds, each for max reps:
1:00 calorie row
1:00 burpees
1:00 double unders
1:00 rest
Try for as many reps as possible of EACH exercise, not just total score.
Post separate totals of calories rowed, burpee reps and double under reps completed to whiteboard.
Team Saturday 12/1
in teams of two or three, for time:
90 jerks, 85/61kg
80 ab-mat situps
70 dips
60 kettlebell swings, 32/24kg
50 front squats, 85/61kg
40 burpee over bar
30 sumo deadlifts, 85/61kg
20 rope climbs
Post teams and times to whiteboard.
Sunday 12/2
back squat 7×4
push press 6×4
power clean 5×4
Post attendance to whiteboard.
ARTICLES
+ Sorry, Hipsters. CBD Will Not Solve All Your Problems – Mother Jones
+ Breathing Through the Nose May Offer Unique Brain Benefits – NY Times
+ One Mother’s Journey: From Olympic Trials to CrossFit Games – Morning Chalk Up
Team Foundation Climbers, post-event (Results)
So proud to have so many people supporting the fight for blood cancers.
ARTICLES
+ Stop Complaining About the CrossFit Open Workouts – Faster Heavier
CrossFit WOD for Wednesday 3/28
3 rounds for max total reps. 1:00 rounds of
– row (calories)
– box jumps
– jerks, 40/25kg
– kettlebell sumo deadlift high-pulls, 32/20kg
– wall ball, 20/14# to 10/9′
– rest
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Post totals to whiteboard!
Olympic Weightlifting WOD – Week 4/7, Day 2/3
snatch, back squat
Powerlifting WOD – Week 4/7, Day 2/3
back squat
bench
deadlift
Kettlebell WOD
The Covfefe Complex by Mike Linder
Goal is to use two snatch test bells or 1 size lighter
5 cleans
5 snatches
5 push presses
5 windmills (1 bell in each hand)
5 front squats
3-5 rounds. rest 2-3 min between rounds
ARTICLES
+ 18.1 Workout Description and Scorecard – CrossFit Games
+ CGO 18.1 Tips w/ Matt Chan – TrainFTW
CrossFit WOD for Friday 2/23
CGO 18.1 – Rx
AMRAP in 20 minutes:
8 toes-to-bar
10 hang clean + shoulder to overhead, 50/35lbs dumbbell
14/12 calorie row
CGO 18.1 – Scaled
AMRAP in 20 minutes:
8 hanging knee raise
10 hang clean + shoulder-to-overhead, 35/20lbs dumbbell
14/12 calorie row
Post score to http://games.crossfit.com/ and the whiteboard!
Olympic Weightlifting WOD – Week 7/7, Day 3/3 (Max Week)
snatch max, clean & jerk max
Powerlifting WOD – Week 7/7, Day 3/3 (Max Week)
Lower MAX (back squat, front squat, OHS, deadlift, etc)
Gymnastics Strength WOD
handstand pushup development!
Kettlebell WOD
