Ashley holding a bell overhead
ARTICLES
+ WSP Sergeant Single-Handedly Clears Fallen Tree Off I-405 – KOMO 4 News
CrossFit WOD for Wednesday 7/18
as many reps as possible in 40 minutes:
200m farmer’s walk, 2×24/16kg
60 situps
400m suitcase walk, 24/16kg
60 barbell hip bridges, 43/29kg
200m farmer’s walk, 2×24/16kg
60 slam ball, 20/10lbs
400m suitcase walk, 24/16kg
60 jumping squats
Post score to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 2/3.
No Olympic Weightlifting classes all next week as much of staff will be out on vacation.
SNATCH + OHS then establish a heavy SNATCH
ROMANIAN DEADLIFT 80/8 (3)
midline, 200 reps
stretch
Powerlifting WOD – Week 4/4, Day 2/3. No Powerlifting classes all next week.
No Powerlifting classes all next week as much of staff will be out on vacation.
two rounds of 4 sets of 6 throws
bench press 6×5 at 70%
400m kettlebell rack walk
floor press 5×15
Fifty tricep extensions 5×10
Kettlebell WOD
**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters
Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required.
12 min AMRAP
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
STRENGTH
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands
Abs!
Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!
ARTICLES
+ Bad Heart? Time to Hit the Gym – CNN
CrossFit WOD for Tuesday 7/17
pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then
21-15-9 reps for time:
hang clean, 52/38kg
push press
Performance: 70/50kg
Fitness: 40/25kg
Post times to whiteboard!
HIIT WOD
50/50 Intervals
Endurance WOD
9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.
Beyond Movement – Seattle 2018
We had the pleasure of hosting Carl Paoli yesterday for a seminar about coaching. We were reminded of why we do what we do here at Foundation CrossFit every day. Especially how our passions in the gym connect to our lives outside of the gym.
On tap this week: 3/5 round HELEN (run/kettlebell swing/pullup), pause front squats, hang clean/push press, farmer’s walk chipper, power clean/front squat/push press, KELLY (run/box jump/wall ball), station work (jump rope running/burpees/row/sandbag drags/bear crawl), CINDY/MARY, and a possible deadlift max.
ARTICLES
+ The Power of Positive People – NY Times
CrossFit WOD for Monday 7/16
“HELEN”
3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups
Performance does five rounds for time.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 4/4, Day 1/3
snatch + overhead squat
then establish a heavy snatch
clean + 2 jerks
then establish a heavy clean & jerks
3 rounds
15 pullups
15 front raise w/ bumper
15 jumping good morning
midline, 200 reps
Powerlifting WOD – Week 4/4, Day 1/3
seated box jump 4 rounds of 3 box jumps at 75%
back squat 6 sets of 5 at 75%. last set for max reps.
5x 8 front lunges
5x :30 GHDSU hold
5x 8 weighted Cossack squats
bicep openers 5×5
midline, 200 reps
Kettlebell WOD
##Warmup
– Joint prep
– Goblet or DKB racked
5 min Heavy Single OH hold (2:30 a side)
**KettleBell LP (Double Bell): Final week**
5 Rounds, 60 seconds on 60 seconds off. 1 Round consists of the following Complex:
– 4x Double KettleBell Cleans
– 10 x Double KettleBell Front Squats
– 6 x Double KettleBell Thrusters
Complexes should be performed with the heaviest bell for you. If you fail to complete your complex in two separate rounds, lower one bell weight. Ideally the complexes are completed unbroken, but not required. *
**12 min AMRAP**
– 10 Double Swings
– 8 DB front squats
– 6 DB Jerk
##Strength
– 3×20 Press
– 3×20 Floor press
– 3×10 Windmill to press
– 3×20 DKB sidebands
##Accessory work
– Ab’s
Noah
How many snatches or clean & jerks can you do in a row before your heart rate is too jacked up to breathe?
ARTICLES
+ Thank God for CrossFit: Woman Catches Shark After a 2-Hour Fight – Yahoo Lifestyle
(Next Friday)
CrossFit WOD for Friday the 13th, July 2018
PACED ISABEL
every minute on the minute complete 3 snatches, for 10 minutes
then
PACED GRACE
every minute on the minute complete 3 clean & jerks, for 10 minutes
Olympic Weightlifting WOD – Week 3/4, Day 3/3
front squat 100/3 (5). Base off of 1RM CJ.
clean + front squat + jerk 80/1 (3)
12 minutes to establish a heavy deadlift
midline, 200 reps – stick with abs and hip flexors
Powerlifting WOD – Week 3/4, Day 3/3
seated box jump 5 sets of 1 at 95%
press 95/as many reps as possible
deadlift 80/as many reps as possible
sumo Romanian deadlift 3×10
midline, 200 reps
CrossFit WOD for Saturday 7/14
every :30 for 5:00
10 one-arm kettlebell swings
Alternate sides every interval. Then
every :30 for 5:00
1 turkish get-up
Alternate sides every interval.
WE ARE CLOSED SUNDAY FOR THE CARL PAOLI SEMINAR, but you can do this on your own
CrossFit-On-Your-Own WOD for Sunday 7/15
4 rounds for time:
400m run
50 air squats
Get outside: find a track or measure out a 400m.
Throwback Thursday: Elliot in Late June 2013
ARTICLES
+ That Spitting Thing at the World Cup? It – NY Times
+ Harrison Maurus Smokes 195kg Clean & Jerk – BarBend
Watch local weightlifter Harrison Maurus at the IWF Junior World Championships:
Spoiler: he takes Gold in the Clean & Jerk, Bronze overall.
CrossFit WOD for Thursday 7/12
6 rounds for time:
50 double unders
30 dumbbell hang clean & jerks, 35/20lbs
10 single leg toes-to-bar
Post time to whiteboard!
Endurance WOD – On Your Own
7 rounds:
3:00 run for max distance, 1:00 walk
Start at a pace where you can only get faster, but the intensity and effort never change for entirety of the run. Walk as an active recovery to bring your heart rate back down. Focus on the PULL of your foot underneath your butt as you go.
The coaches can’t wait until you point this out every class!
Twinning: Jeffrey and Jon
ARTICLES
+ How I Trained My Motor Cortex to Help Me Squat More – BarBend
CrossFit WOD for Wednesday 7/11
7 sets of 50’ lunges, ascending in weight
AMRAP in 20:00
200m run
20 burpees
Post total burpees to whiteboard!
Olympic Weightlifting WOD – Week 3, Day 2
SNATCH + OHS + SNATCH 80/1 (3)
ROMANIAN DEADLIFT 70/8 (3)
take 12:00 to establish a max OVERHEAD SQUAT
snatch-grip sotts press 4×3-5
weighted back ext 4×8
midline, 200 reps total – abs, back, obliques, glutes, hip flexors – athlete choice, but ask coach if unsure
Powerlifting WOD – Week 3, Day 2
2 rounds of 4 sets of 6 medicine ball throws
BENCH 80/AMRAP. Use spotters!
dumbbell bench press 3×20
Tate press 3×20
JM press 3×20
midline, 200 reps total
Kettlebell WOD
##Warmup
– Joint prep
– 250 m row
– 10 DKB Cleans
– 200 m row
– 10 DKB jerks
– 150 m row
– 10 DKB Clean and Jerks
##Workout
**5min Long Cycle test**
– DKB Clean and Jerk
**Accumulate as many reps as possible in five minutes. Kettlebells can not touch the ground**
##Technique/Strength
– 3×10 DKB renegade rows
– 3×10 DKB Sotts press
– 3×10 Heavy KB swings
##Workout
**For time: Perform with one KB**
– 5 Turkish get-ups (1R/1L =1 rep)
– 50 KB swings
– 5 overhead squats L
– 50 KB swings
– 5 overhead squats R
– 50 KB swings
– 5 Turkish get-ups (1R/1L = 1 rep)
##Accessory work
– Abs
In loaded positions, it’s easy to lose positioning when fatigued or not respecting the proper postures. This could lead to muscular issues or more down the line.
ANNOUNCEMENTS
The gym will be closed this Sunday.
We still have room for this weekend’s BEYOND MOVEMENT: The Coaching of Coaches course with Carl Paoli. Register for the event here.
ARTICLES
+ Fix Your Rib Flaring Posture – Breaking Muscle
CrossFit WOD for Tuesday 7/10
back squat 10×3 (at 70-80%).
The 10th set is for max reps. Then
AMRAP in 10:00
farmers walk, 2×24/16kg
10 burpees
Post results to whiteboard!
HIIT WOD
AMRAP in 10:00
50 flutter kicks
10 tuck jumps
15 sumo deadlift
20 jumping good mornings
:90/:30 for 10:00
3 crab walk, 30’
9 mb squat thrust + wall chest pass
3 primal crawl, 30′
9 slam ball
:40 on/:20 off/for 12:00
– front lunge POSE drill – R
– shoulder taps in banded plank
– front lunge POSE drill – L
– semicircle mountain climber
Endurance WOD – 6:30pm
Option 1
5x 400m
Today you are trying to learn how your run feels by breaking a mile up. How do the rests that affect your effort and recovery? Push for 75% effort, which we will call a “medium” intensity from here on out.
Option 2
4 rounds for time:
400m run
50 air squats
