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Monday 7/12

Our belief in our standard for high-rep deadlifts is to focus on the quads and the glutes flexing as hard as possible, along with the abs. Leave the shoulders alone as it can actually get you to overextend, leading to unneeded stress in your lower back.

WORKOUT for Monday 7/12/2021

Warmup

Coaches choice, then 2 rounds of 1-2-3-2-1 hanstand pushup strength progressions

MetCon

As many reps as possible in 15 minutes:
12 deadlifts
9 hang power cleans
6 push jerks

Rx = 45/70kg. Post score to whiteboard!

READ: How Steak Became Manly and Salads Became Feminine – The Conversation

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Sunday 7/11

Join us for YOGA on Zoom with IVAN.MVMT at 10am after you RSVP via PushPress for meeting room info.

HIGH INTENSITY INTERVAL TRAINING for Sunday 7/11/2021

READ: 5 Essential Life Advice From Seniors – TED Ideas

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Saturday 7/10

WORKOUT for Saturday 7/10/2021

Warmup

1 round of 1-2-3-4-5-4-3-2-1 handstand pushup (HSPU) reps, then movement patterns

Workout

3 rounds for time:
800m run
12 alternating split jerks
24 deadlifts
36 toes-to-bar

Post time to whiteboard!

READ: On Guard: Curtis McDowald Is Fighting His Way to the Top of the Fencing World – GQ

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Friday 7/9

Jump higher and spin as soon as you leave the ground if you have trouble linking double unders.

WORKOUT for Friday 7/9/2021

Warmup

Coaches’ choice then our handstand pushup strength ladder: 6 rounds of 1-2-1 reps

MetCon

Each round for time:
Calories, Double unders, and overhead squats
a. 20-60-20 at 35/60kg
b. 30-90-30 at 25/40kg
c. 40-120-40 at 15/20kg

2:00 rests between each round. Post overall time to whiteboard.

READ: Stay Cool When You Don’t Have A/C – Vice News

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Thursday 7/8

CONDITIONING for Thursday 7/8/2021

READ: Why Roads in the PNW Buckled Under Extreme Heat – The Verge
WATCH: Curing Movement Dysfunction: Dr. David Johnson and CrossFit Ne

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Wednesday 7/7

Remember taking group pictures?

WORKOUT for Wednesday 7/7/2021

Warmup

Listen to your coaches instructions then our HSPU Strength Ladder: 5 rounds of 1-2-1 reps

MetCon

as many reps as possible in 12:00
3-6-9-12-15-etc
hang power clean, 45/70kg
HSPU / weighted pushup (10/20kg)

Post score (total reps completed) to whiteboard.

WATCH:

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Tuesday 7/6

CONDITIONING for Tuesday 7/6/2021

 

FREYR

as many reps as possible in 7:00
10-20-30-40-etc of
– penguin jumps
– crunches
– reverse crunches

Post score to comments!

READ: Individual Event 1 Announcement – The CrossFit Games
WATCH:

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Holiday Schedule – Monday 7/5

Today’s classes:

  • 8:30am CompEx
  • 10am Strength & Conditioning
  • 11am Strength & Conditioning
  • 12pm Strength & Conditioning
  • 1pm Guided Training
  • 2pm Guided Training

We’re back to open lanes beginning today. Thank you for taking care of each other!

WORKOUT for Monday 7/5/2021

“FIGHT GONE BAD”

3 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max SDHP, 25/35kg
1:00 max box jumps, 20/24”
1:00 max push press, 25/35kg
1:00 max calorie row
1:00 rest

Post score to whiteboard.

WATCH: Is the PNW Heat Wave the New Normal? – Crooked Media

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Sunday 7/4

HIGH INTENSITY INTERVAL TRAINING for 7/4/2021

Join us at 10am for Yoga with IVAN.MVMT!

RSVP via PushPress for meeting room info.

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Saturday 7/3

Lanes disappear this weekend!

WORKOUT for Saturday 7/3/2021

Warmup

Row until told otherwise (about 1k-1.5k) then
– :20 work, :10 rest repeated for 6 minutes, alternate between hang snatches & fast feet
– HSPU ladder of 6 rounds of 1-2-1 reps

Workout

for time:
1 mile run
30 snatches, 45/60kg
1 mile run
30 clean & jerks, 55kg/70kg
1 mile run
30 deadlifts, 65/80kg

Post time to whiteboard. Can modify to a 2k row or 5k bike if needed.

WATCH: How to cycle your barbell clean & jerks by Misfit Athletics

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