CrossFit WOD for Saturday 7/6
One partner works, one rests.
for time:
1k row
100 walking lunges
400m plate carry, 20/15kg
100 power cleans, 61/43kg
1k row
100 bar-facing burpees
400m plate carry, 20/15kg
100 air squats
1k row
CrossFit WOD for Sunday 7/7
establish a 1RM thruster from the rack, then
tabata thruster, 30/20kg
– On odd-numbered rest intervals, hold at the bottom of the squat.
– On even-numbered rest intervals, hold with the load overhead.
3 max-duration L-sits from the floor.
Post Tabata reps and L-sit times to whiteboard!
ARTICLES
+ Exercise As a Therapeutic Intervention For the Prevention and Treatment of Insulin Resistance – CrossFit
Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!
CrossFit WOD for Friday 7/5
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!
ARTICLES
+ The Art & Science of Tripping Up Stairs – Kottke
Only
Tomorrow is the same schedule + an
CrossFit WOD for Independence Day Thursday 7/4
“HAVANA”
as many rounds as possible in 25:00
150 double
50 pushups
15 power cleans, 85/58kg
Post score to whiteboard.
ARTICLES
+ The Outlaw Way Weighs In On the New CrossFit Games Format – The Barbell Spin
+ One of L.A.’s Best So-Serve Companies is Charging Influencers Double, So Please, Just Pay For Your Ice Cream – TimeOut
This past Saturday we graduated the 2019 June Foundations crew:
If you are lucky enough to meet them for their first week in make sure you introduce yourself!
CrossFit WOD for Wednesday 7/3
establish a 1RM back squat, then
100 pullups for time
Post results to whiteboard!
Run Club – Do this on your own! There’s no class today
9x300m runs w/ 150m rests, alternating between moderate effort and moderately fast effort. Try to consistently keep within :10-:15 between the two runs.
ARTICLES
+ Anatomy & Physiology for Jocks – CrossFit Journal
+ Can You Handle the 2 Hardest Exercises in the Army’s New Fitness Test? – Bicycling
+ Op-Ed: Everyone Should Meet These Strength, Mobility, and Body Fat Baselines –
HOLIDAY SCHEDULE THIS THURSDAY (7/4) AND FRIDAY (7/5). Please see ZenPlanner!
Did you see these sweet little workout cards we were passing out during the Seattle Pride Parade? They were designed by our very own Victor M.
On the back of each card is a workout you can do when at home, traveling, or when introducing someone to fitness! Try them out, record yourself, and tag #FCFhomeworkout on social. Check out the video below for an example.
Feel free to grab a stack and drop them off to work and your favorite cafe!
CrossFit WOD for Tuesday 7/2
a. establish a 1RM hang snatch in 20:00
b. establish a 1RM hang clean in 20:00
c. 500m row for time
Post all three results to whiteboard!
CompEx, 5:50am
A.
Every 2:30 do a clean, for 17:30 (7 sets)
B.
“2014 Team Series Event 4”
30 Calorie Row
30 Bar-Facing Burpees
30 Hang Cleans
C.
Three sets of:
Single Leg Press x 10 reps per leg*
Banded Glute Bridge x 20 reps (fast)
HIIT, 12pm & 6:30pm
Bodyweight Bonanzas
Mobility, 6:30pm
Focus on quads, hip flexors, and traps. Partner work. Middle split practice.
ARTICLES
+ In Signing Thorisdottir, Nuun Brings in Pregnancy Protections Debate to the CrossFit World – Morning Chalk Up (Shout out to Nuun, a Seattle-based business!)
+ Cold Brew Matcha – Nom Nom Paleo
+ APD 2019: Where to Find the Best Deals on Smartwatches and Fitness Trackers – CNET
We had an incredible time walking in the Seattle Pride Parade yet again. Thanks to everyone who made it out and everyone who continues to support us. Lift heavy, love strong!
After last week’s
CrossFit WOD for Monday 7/1
establish a 1RM jerk in 12:00, then
for time:
100 medicine ball cleans, 20/14lbs
200m run w/ mb
75 wall ball, 20/14lbs
200m run w/ mb
50 underhand wall ball, 20/14lbs
200m run w/ mb
25 2-for-1 wall ball, 20/14lbs
200m run w/ mb
Post time to whiteboard!
BARBELL CLUB
Week 1 of the July Cycle has begun! More waves for Oly and more accessories with higher volume for Power.
– OLYMPIC WEIGHTLIFTING – Week 1
– POWERLIFTING – Week 1
Let’s get it!
ARTICLES
+ CrossFit Is the New Contender For Gayest Sport on the Planet – Quartz
+ Anthony Bourdain and the Power of Telling the Truth – The New Yorker
+ Planet Fitness Celebrates Members Who Pay For Its Product But Don’t Use It – New York Mag
PROGRAMMING
Monday 6/24
push press 3-rep, then
EMOM for 20:00
4 strict pullup/ring row
8 wide-grip T-pushups
12 Cossack squats
Tuesday 6/25
every 2:30 for 40:00:
a. 400m run
b. 80 double unders
c. 500m row
d. 50 med ball throws, 10/8lbs
Wednesday 6/26
EMOM for 30:00
1 snatch or clean & jerk at 70% of 1RM
Thursday 6/27
EMOM for 16:00
2 back squats, 102/65kg
EMOM for 16:00
a. 50′ farmer’s walk, 2x32kg
b. :30 wall sit
Friday 6/28
EMOM for 30:00
5 pullups
10 pushups
15 squats
If you are caught by the minute, drop the reps down: 4/8/12, 3/6/9, 2/4/8, etc.
Saturday 6/29
SPLIT IT
100-80-60-40-20 reps for time:
partner wall ball, 20/14lbs
partner med ball situp
Sunday 6/30
WALK THE PRIDE PARADE WITH US!
We have kettlebells and light barbells to carry, sleds to drag, and more if you really want to workout!
11:30am-12:
ARTICLES
+ Baby Got Back (Pain) with Kelly Starrett – AMRAP Mentality with Jason Khalipa
+ Pat Vellner aiming to overthrow ‘CrossFit King’ Mat Fraser – CNN
+ The Final Saga in CrossFit vs. NSCA Legal Battle: “The Race is Over” – Morning Chalk Up
