WORKOUT for Wednesday 6/17/2020
4:00 AMRAP, 1:00 rest in between, for 5 total rounds
5 burpee with 2 jumping lunges
10 weighted good mornings
Equipped:
4:00 AMRAP, 1:00 rest in between, for 5 total rounds
5 burpee with 2 jumping lunges
10 kettlebell swings, 20/16/8kg kettlebell or 50/35/20lbs dumbbell
Use this timer! Post lowest round score to comments.
Notes: The rounds are short, so this should be a sprint. Similar to tabata scoring, we want to see you maintain the same pace throughout the workout, so your score is the lowest score out of the 5 rounds.
2nd Serving: Need More Work?
HSPU Strength Ladder
every 2:00 x3 do 1-2-3-2-1 reps
READ:
Lots of different things being circulated online and it’s important that you read what you’re about to share or what comment section you decide to get in. Make sure that you recognize misinformation before you share anything.
Just think twice before hitting that post button, even if it’s for all the right reasons.
WATCH:
#YouthShallLead
WORKOUT for Tuesday 6/16
20:00 AMRAP
20 goblet squats with backpack
20 burpee + jumping jack
20 cossack squats (total) with backpack
20 v-ups
Equipped Option:
20:00 AMRAP
20 goblet squats
20 burpee + jumping jack
20 weighted cossack squats (total), 50/35/20lbs dumbbell or a 20/16/8kg kettlebell
20 v-ups
Post score to comments.
2nd Serving: Need More Work?
150 banded high pull
150 banded pushups
150 banded seated row
150 banded presses
HSPU Strength Ladder:
every 2:00 x3 do 1-2-3-2-1 reps
RESEARCH
It’s PRIDE month and it doesn’t look like the community will be able to raise awareness with celebrations and gatherings as we are used to. Since we’re all still staying inside it might be a good time to see if you’re doing your due diligence and addressing our friends and family properly. Check out A Quick & Easy Guide to They/Them Pronouns by Archie Bongiovanni & Tristan Jimerson. This was recommended to me by the team at Comics Dungeon in Wallingford, along with a handful of other great LGBTQIA+ books which I’ll continue to highlight through the month.
“We the people” means every damn one of us!
READ: Civil Rights Law Protects Gay and Transgender Workers, Supreme Court Rules – NY Times
WATCH: Some levity courtesy of SNL
Check your inbox if you haven’t seen it this past weekend.
WORKOUT for Monday 6/15/2020
The Retest
tabata front squats, rest 5:00 then
max burpees in 7:00
Compare to 2020 0601. Post results to comments.
2nd Serving: Need More Work?
5:00 of max rep power snatches, immediately into
4:00 of max rep power cleans, immediately into
3:00 of max rep shoulder-to-overhead, immediately into
2:00 of max rep deadlifts
HSPU Strength Ladder: this was a 12-week-long program and this is the 12th week! Do one round of 1-2-3-2-1 every 2:00 for 3 total rounds
We’re going to move into strict pullups or bent-over rows beginning next week!
RESEARCH
Read the link below, write their corporate offices, then sign the petition in a show of support of a neighborhood staple. #SaveStore130
READ: Employees Say Capitol Hill Trader Joe’s Closed Store as Retaliation For Protest Participation – KUOW
WATCH:
We’ve had a few inner reckonings over the last 24 hours through some great discussion and reflection inward. Please read about our new path forward in your inbox this Sunday morning.
WORKOUT for Sunday 6/14/2020
for time:
50 odd-object shoulder-to-overhead
40 odd-object step-ups
30 odd-object hang clusters
20 burpee over odd-object
3:00 rest
20 burpee over odd-object
30 odd-object hang clusters
40 odd-object step-ups
50 shoulder-to-overhead
Post time, object, and loading used to comments!
RESEARCH
The #CHAZ is no longer. It is known as the Capitol Hill Occupied Protest, as we have not had justice until we fix injustice. Continue learning and educating yourselves, in person at a talk-in at the #CHOP or by more participation in conversation with Black and Non-Black People of Color.
READ: Stretching: Focus on Flexibility – Mayo Clinic
WATCH:
Big thanks to all of the members who were able to attend our Town Hall Meeting this past Thursday.
*UPDATE* We’ve moved the notes to Thursday’s post comments! Since then we’ve had numerous discussions on what our community means to us, had more time to reflect what’s important to us.
We have a more definitive message that we will share tomorrow.
> > > Please Take This REOPENING Survey < < <
+ + + +
We love our community and can’t wait to get back to training
We have HIIT on YouTube Live at 10am:
WORKOUT for Saturday 6/13/2020
AMRAP in 25:00
800m run
30 rollover burpee
30 front squats
EQUIPPED DOES
AMRAP in 25:00
800m run
30 hang cleans
30 front squats
Post times and equipment to comments!
RESEARCH
As we have been having the hard conversations and looking inward, what are you doing to be ANTI-RACIST? Learning from social media is probably not the best idea so check out this extensive list of resources and begin reading something today.
READ: Breonna’s Law: Council Unanimously Votes to Ban No-Knock Warrants – WLKY
READ: City of Seattle Will Transfer Fire Station 6 to Community – City of Seattle
WATCH: MILESwithMILES #01: “Coast Running”
WORKOUT for Friday 6/12/2020
50-40-30-20-10 reps for time:
odd-object squats, medium-weight (try to load it onto your back)
burpees
Post your time to comments!
HOMEWORK
Go join the marches today, or at least visit the CHAZ (Capitol Hill Autonomous Zone), take photos and videos, and share that online to fight some of the media’s reporting of some wild shit.
2nd Serving: Need More Work?
400m farmer’s carry, 2:00 rest. Repeat for a total of 3-5 rounds.
HSPU Strength Ladder: EMOM x7 do 1-2-1 reps
READ: Why Didn’t CrossFit Just Say Something? – CrossFit
WATCH:
Join us and let’s discuss where we are.
WORKOUT for Thursday 6/11/2020
every 2 minutes for 40 minutes
a. 60 double penguin jumps
b. 40 L+R mountain climbers
c. 20 strict presses
d. 10 odd-object ground-to-overhead
EQUIPPED does
every 2 minutes for 40 minutes
a. 60 double unders
b. 40 L+R mountain climbers
c. 20 (strict) presses
d. 10 power snatch
Post experience to comments!
HOMEWORK
2nd Serving: Need More Work?
12:00 EMOM
a. 50′ double KB OH carry
b. 5 double KB front squat
Alternate between both for 6 rounds of each.
HSPU Strength Ladder: every 2 minutes on the minute for 3 rounds do 1-2-3-2-1 of your best (handstand) pushup
READ: How We Can End Violence Against Trans Women of Color – OUT
WATCH:
