Posts

Summer competitions are coming! Test your CrossFit stuff in teams or as individuals. Look at the FCF Level 2 / Foundation Barbell group for news and updates.


“Handles” going overhead at last year’s Battle at the Ballpark

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+ Coaches Corner: Prepping For Murph – Beyond the Whiteboard

CrossFit WOD for Friday 5/18

JACK

AMRAP in 20 minutes:
10 push presses, 52/38kg
10 kettlebell swings, 24/16kg
10 box jumps, 24/20″

Post total reps completed to whiteboard!

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

hang snatches 80/3 (3)
hang cleans 80/3 (3)

GHR 3×12
ab-rollouts 3×12
lat flys 3×12
50 banded good mornings

Powerlifting WOD – Week 2/3, Day 3/3

deadlifts 90/3+

db chest press 5×12
db row 5×12
reverse hyper 5×12

Kettlebell WOD

A) Rack pull deadlifts 10×2 @ 85-90%

B) 50-40-30-20-10 reps ft:
goblet squats
kb swings

Mark during last year’s CrossFit Games Open

Apparently registration for the 2018 CrossFit Games Open opens later this week. It begins in less than 50 days. Who’s ready to build the crew?

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+ The Only Nutrition Article You’ll Ever Need – WODprep

CrossFit WOD for Tuesday 1/9

establish a heavy load for each of these:
– hang snatch 3-rep
– hang clean 3-rep
– front squat 3RM

Post results to whiteboard!

CompEx WOD

3 rounds for time:
7 muscle-ups
14 power snatches, 50%
21 cal

then AMRAP in 10 minutes: 10m weighted lunges

HIIT WOD

Long Interval

T-spine work
– reach, roll, lift
– pretzel twist
– banded wall back extension

3:00 on, 1:00 off for 6 cycles
two in, two out (each direction)
15 T-pushups
max cal row

2:00 on, 1:00 off for 5 cycles
– 30 lateral hops over mb
– max squat thrust slam ball

Sarah B

The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!

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+ Are You Tired of Tripping on Double Unders? – WODprep

CrossFit WOD for Thursday 4/13

for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps

Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.

Post time to whiteboard.

April 2017 Foundations WOD

500-400-300-200-100m row for time, while partner holds a double kettlebell rack

HellaFit WOD

TABATA THIS+THAT

1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS

1 minute of midline or handstand work after each tabata.

 

Andrea V and Victor M

Props to all those who showed up for yesterday’s NANCY and didn’t allow the cherry-picking side of yourself to take over! The grit in choosing to show up for training, whether you’re great at it or it’s THE limit to your capacity, makes the biggest difference in your fitness.

Nice work- really proud of y’all. Now let’s see if the legs hold up for today.

ARTICLES

+ Rainier Beach Businesses Attempt to Thwart Crime With Beautified Storefronts – South Seattle Emerald

CrossFit WOD for Tuesday 4/11

“RANDI”

27-21-15-9 reps for time:
hang squat snatch, 43/29kg
toes-to-bar

Rx = 43/29kg, Fitness/Health = 25/15kg, Performance = 52/38kg

Compare to Monday 27FEB2017. Post results to whiteboard!

HellaFit WOD

GUESS!

Also: Mark your calendars. Our GYMNASTIC STRENGTH class will be tested next Tuesday at 7am, then added to the calendar in May.