Feels good to be back under the bar, huh?
CONDITIONING for Monday 7/6/2020
SHERE KHAN – “How long do you really think you’ll survive in the jungle?”
10:00 EMOM of 5 odd-object strict presses + 2 burpees, then
20:00 AMRAP of
25′ bear crawl
20 rocket launchers
15 pushups
10 odd-object push press
Post score to comments!
Pullup Strength Ladder (Week 2 of 12)
EMOM x 3 do 1-2-1 reps
READ: Kids Need Physical Education – Even When They Can’t Get It At School – The Conversation
WATCH:
WORKOUT for Sunday 7/5
QUEEN OF HEARTS – “Now, are you ready for your sentence?”
EMOM 10:00 do 10 pistol squats (alternate sides per round: stay on the right leg for one minute, left on the other), then
AMRAP 10:00
10 heavy object deadlifts
10 power cleans
10 thrusters
Post results to comments!
READ: The Air Conditioning Trap: How Cold Air is Heating Up the World – The Guardian
WATCH:
Appa wishes you a safe weekend!
HIIT with Team Mots premieres at 10am!
WORKOUT for Saturday 7/3/2020
Te-Kā- “AGHHHHHHHH“
Go for a 5k run but it’s in intervals:
For 2:00 – go hard (80-90%)
For 1:00- jog it out (breathe & get that heart rate back down)
Weather wet? Tough, it’s Seattle! If you must stay indoors do 18:00 of: 2:00 toe-taps, 1:00 good mornings. This one’s a lung & leg scortcher!
Followed by:
Bring Sally Up (find “Flower” by Moby- Apple Music, Spotify, YouTube)
READ: Black at CrossFit: A Collection of Voices From the Black Community – Morning Chalk Up
WATCH:
Russ
CONDITIONING for Champagne Friday 7/3/2020
CAPTAIN HOOK – “Good form, Mr. Smee? Blast good form!”
EMOM 20:00 25′ heavy object one-arm farmer’s carry (alternate arms every round), then
for time:
25-20-15-10-5 lunges
5-10-15-20-25 rolling v-ups
Post results to comments!
Pullup Strength Ladder: every 2:00 on the minute x2 do 1-2-3-2-1 reps
READ: The Seattle We Knew is Gone. What Comes Next? – Crosscut. The CHOP is gone, but it was never about having the place– it’s about the movement for Black Lives.
WATCH:
We are STILL renting equipment throughout Washington State’s Phase 2 of reopening to serve everyone who wants frequency or to wait to join our Class and Guided Training sessions. Please check out the following charts:
With the new reopening plan, we also have EXPANDED our rental program during Phase 2 operations. We are increasing the timeframe of a rental to a full month for db/kb/mb/sb. If there’s anything we need to recall, we’ll let you know.
Going forward, we are revising our Rental Equipment days to a single slot on Saturdays between 10am-2pm (except July 4th). Reserve your time on PushPress, and when you are checked in, the class will be returned to your membership.
Also please take note that we will be reinforcing the Late-Cancel/No-Show Fee (inside 2-hours from the start of the session) because we have limited capacity, and not showing up prevents another member from joining that class.
CONDITIONING for Thursday 7/2/2020
JAFAR- “The power, the absolute power”
EMOM 10:00
Rest: 1:00
EMOM 10:00
Post results to comments!
Pullup Strength Ladder (Week 1 of 12): EMOM x 4 do 1-2-1 reps
READ: What Really Happens When You Donate Your Clothes – And Why It’s Bad – Nylon
WATCH: A stretching sequence for the hips- great for getting back into back squatting regularly.
And we’re open! Guided Training athletes are welcome to RSVP via Push Press and attend a session today.
Classes begin tomorrow.
STAMINA & CONDITIONING for Wednesday 7/1
CRUELLA DE VIL – “Oh yes, I love the smell of near-extinction!”
EMOM for 10:00 do 10 medium-weight back squats (odd object, kettlebell, dumbbell, etc)
Try to add 1 additional back squat per interval!
then AMRAP in 10:10
25′ bear crawl
10 pushups
5 burpees
Rest 1:01 then 101 butterfly situps
Post results to comments!
Pullup Strength Ladder (Week 1 of 12)
EMOM x 4 do 1-2-1 reps
READ: The Minimalist Strength Workout – Pocket
WATCH: the Interim CEO sits down with Tommy & Sean
This credit expires tonight!
Click the banner above to claim it now
WORKOUT for Tuesday 6/30/2020
SCAR: “Life’s not fair, is it?”
EMOM 5:00 of 5 strict HSPU (or pike push-up), then
AMRAP 25:00
2:00 toe taps (Run around the block)
10 burpees
10 air squats
Post results to comments!
2nd Serving: Need More Work?
2 rounds of a 20:00 run at 50-60% effort. Active rest (stretch or do some bodyweight movements) of 5:00 between. Cool down with an 800m jog.
Pullup Strength Ladder (Week 1 of 12):
EMOM x4 do 1-2-1
READ: You’re Showering Too Much – The Atlantic. I had asked our resident dermatologist about this and they said they more or less agree with the article. “WASH YOUR BITS” was the main take away.
WATCH: Taking B(l)ack Pride
Tons of emails in your inbox from us…
… Expect another one mid-morning today! We’re starting a WORKOUTS WEEKLY newsletter to fill all of our active members in on the news, the programming, and all the media we’ve been working on through the week. It will also contain the links to all of this week’s Workout Prep Videos, our Stretch videos, a preview of the In-Gym STRENGTH workouts, and more.
Otherwise the blog will continue to sharing the CONDITIONING workouts for at home or outside.
WORKOUT for Monday 6/29/2020
MAD MADAME MIM
a. every minute on the minute for 10:00 do 10 odd-object cleans
b. as many reps as possible in 20:00 of
5 odd-object deadlifts
10 pushups
15 burpees
Quiet-Neighbor Option: do step-burpees and ensure you don’t drop the odd-object!
Post results to comments!
2nd Serving: Need More Work?
E4MOM x 3
20 Pogo Burpees
20 Deadlifts
Rx – 61/43kg Find good flow with the burpees and hammer the deads. Weight should be very doable for 20 reps, maybe 1 or 2 breaks at max.
Pullup Strength Ladder: every minute on the minute x3 do 1-2-1 reps of your best strength progression
READ: Oatmeal Is Still the World’s Best Performance Breakfast – Outside Online
WATCH: Marsha P Johnson is a hero
John, Caitie, and Alex taking one of Scott’s test classes last week.
Join us on Zoom at 10am for Yoga with Ivan!
WORKOUT for Sunday 6/28/2020
LEIA
Tabata reverse crunches (:20 work/:10 rest, x8), rest 1:00 then
Tabata rocket launchers, rest 1:00 then
Tabata arch-ups, rest 1:00 then
Tabata penguin jumps
Post lowest score of each tabata to comments.
READ: An Entire Pro Softball Team Quit After Their GM Tried to Use Them as Racist, Pro-Trump Propaganda – The Mary Sue
WATCH: A workout of 10 sets of 10 swings + 10 pushups
Check back here at 6pm for the HIIT workout this weekend!
WORKOUT for Saturday 6/27
KANAN JARUS
5 rounds for max reps:
1:00 toe taps
1:00 v-ups
1:00 pushups
1:00 OH squats with broomstick or band
1:00 rest
Post time to comments!
READ: Tabata Songs Honors the Memory of Victims of Racial Violence with Peaceful Tribute – Morning Chalk Up
WATCH: Miles With Miles #4 – Grass Angels
