Thank you again to everyone who contributed to our adopted families from the Swedish Cancer Institute program! Much love to: Leah W, Jason H, Sonja, Max, Teada, Sandi, Sarah M, Colin B, Sheena, Stacey S, Michi, Laura W, Elise, Alexis, Nnenna, Helen, Long, and Jen W.
Tony, Andrew, and Sheena dropped off the goodies to Sharla on Friday, 12/15.
The donations were delivered to each patient after their appointments before the Christmas holiday last week. Sharla was kind to report back their reactions:
Family K:
Patient K was very tired after her treatment, but had enough energy to express her gratitude for the donations, especially this time of the year. Her full time job and daily radiation treatment has left her feeling fatigued most days. She shared that her older children are planning to come home from college to spend the holidays with the family. They have no special plans except to cook dinner and spend time with each other. Thank you for your contributions so Family K can have a full and stocked pantry for Christmas!
Family X:
When the items were delivered to the Patient X and his children after his oncology appointment, he immediately started saying “Thank You”. Unfortunately, he had just received news from the doctor that his cancer has now progressed to Stage IV metastatic lung cancer. Seeing all the holiday items after this particular appointment put a large smile on his face. He repeatedly expressed that this was more than what the family had asked for. He certainly was not expecting all these items and shared how much the gifts were going to help him and his kids. Thank you to the donors who made this humble man beam with the biggest smile the staff has ever seen on him!
A little kindness goes a long way! Again, thank you! We are grateful for all of you and already looking forward to next season.
You’ll continue seeing a bunch of weightlifting in the next few days to
a.) test your strength levels as we finish out 2017
b.) gauge where you are prior to the start of the new Weightlifting and Powerlifting cycles starting January 8th.
ARTICLES
+ One Man’s Stand Against Junk Food as Diabetes Climbs Across India – NY Times
CrossFit WOD for Wednesday 12/27
establish a heavy single in the following complex: power snatch + hang snatch
Performance does power snatch + hang snatch + snatch balance
Rx
2×40 v-ups
3×20 hip extensions
4×10 wavings/side
Performance
3×15 stall-bar HLR
3×15 weighted hip extensions
3×10 wavings/side
Kettlebell WOD
Active mobility
Simple & Sinister
ARTICLES
+ Transformation: A New Woman – CrossFit Journal
CrossFit WOD for Tuesday 12/26
AMRAP in 15 minutes:
25 pull-ups
50-calorie row
100 overhead squats, 20/15kg
50 box jumps, 24/20″
25 pull-ups
Post scores to whiteboard!
Strength Ladder
4(1,2,1) strength pull or strength pull
CrossFit WOD for Monday 12/25
establish a heavy hang clean double in 20 minutes
6 rounds of:
1 minute of kettlebell swings
1 minute of knees-to-elbows
1 minute of double-unders
1 minute rest
then accessories
2018 is right around the corner. Have you made your fitness a goals yet? Join us and we’ll help you make fitness a priority.
TRY IT
Join us for a free class! Our Community CrossFit Classes allow athletes to experience what a day in our gym is like before registering. All levels welcome! There is no obligation. You can sign-up here, under Events.
READY TO GET STARTED?
Our next Foundations On-Ramp Course begins Tuesday, January 16th and will run through February 10th. This course is 12-classes over 4 weeks. Click here for details.
ALREADY AN FCF ATHLETE? BRING YOUR FRIENDS!
This is a great time to support the fitness goals of your friends, co-workers, and loved ones. Refer a Friend and you’ll each receive a $25 credit towards your memberships!
Can you find the FCFers? This photo is from the 2007 12 Days of CrossFit event at Level 4 CrossFit Seattle
From Coach Dave Werner and the first CrossFit affiliate ever comes a favorite for many!
ARTICLES
+ Older, Fitter: You’re Not As Old As You’re Gonna Be – Beyond the Whiteboard
“12 Days of CrossFit” WOD from Pao Sanchez on Vimeo.
CrossFit WOD for Friday 12/22
“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 10m
3-second handstand
4 clean & jerks
5 dive-bomber push-ups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 hanging leg-raises
9 ring dips
10 squat thrusts
11 pullups
12 rocking pistols
Post time to whiteboard!
Kettlebell WOD
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.
Long with a barbell in the high hang position
ARTICLES
+ the Side Bend (movement library) – Foundation CrossFit YouTube
CrossFit WOD for Thursday 12/21
Option A: clean + hang clean + 2 jerks
Option B: 2 hang cleans + jerk
then accessories!
Athletes choice on which complex to work on. Post heaviest load to whiteboard!
HIIT WOD
long interval
7 mins Nasal Bike/Row
– then –
2 rounds
20 Mountain Climbers
20 Air Squats
20 Push Ups
20 Sit Ups
Every 5 mins for 30 mins
1 lap around block farmers carry
– then –
30 Jumping jacks
20 Sit ups
10 Push Ups
