Brian C
Standing further away from the wall is actually a better strategy for powerful-enough athletes doing wall ball ball. Trajectory sends it exactly toward the intended target and if accuracy is correct, shoots the ball directly back at the athlete’s chest, allowing further cycling. There is no wasted extra effort in overthrowing, and no throwing with cranked necks, or general bad posture.
A look at the week ahead: Power cleans/double unders, kettlebell chipper, deadlifts (maybe you’ll max!), ground-to-overhead/plate burpee/overhead walk, pullups, row/hang power cleans/Pendlay row, the Hero workout JACK, another chipper, and a “Dumbbells For Daddies”.
This weekend is also the Seattle Rock & Roll Marathon, 1/2 Marathon, and 5k. Many roads are closed so plan ahead!
ARTICLES
+ International Functional Fitness Federation Established – FloElite
CrossFit WOD for Monday 6/12
AMRAP in 3 minutes:
10 power clean, heavy
30 double unders
Rest 3 minutes
AMRAP in 6 minutes
10 power clean, medium-heavy
30 double unders
Rest 3 minutes
AMRAP in 9 minutes:
10 power clean, medium
30 double unders
Rx = 70/50, 61/43, 52/38kg
Performance = 84/57, 70/50, 61/43kg
Olympic Weightlifting WOD
snatch + OHS, snatch high pulls, abs, backs, obliques
Powerlifting WOD
back squats, strict presses, weighted pullups, personal accessories
Kettlebell WOD
– Suitcase and OH Carry
– Get-Up Skill Work
– Return of Simple and Sinister
– Squat and Press Ladder to finish class
ARTICLES
+ 2017 East Regionals – Lucas Parker
CrossFit WOD for Friday 6/9
“T.U.P.”
15-12-9-6-3 reps for time of:
power cleans, 61/43kg
pullups
front squats, 61/43kg
pullups
U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. He is survived by his wife, Krista; sons, Michael and Gabe; sister, Abigail; brothers, David and Isaac; parents, Michael W. and Barbara; and many other friends and family. Donations can be made in his name to The Unquiet Professional, a nonprofit organization started by the family and benefitting Gold Star Families.
Kettlebell WOD
Primal Mobility Warm up (or Line Drills), Rack Walk and Suitcase Carry, Lots and lots of Swings, Squats and Presses
Gymnastics Strength WOD
GB squat series, dips, Arabesque rotations, conditioning, stretching, muscle-up transitions
AP working his way through the plank obstacle at an early VERSUS throwdown
ARTICLES
+ Avoid Workout Injuries – Airrosti
+ Weightlifting Competition Warm-up Room Etiquette – Catalyst Athletics
We have a large number from our barbell club competing at the Trident Championships on 6/24 down at Trident Athletics in Tacoma.
CrossFit WOD for Thursday 6/8
Rx
for time:
800m run
10 back squats, 70/50kg
20 hand-release pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 70/50kg
30 hand-release pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 70/50kg
40 hand-release pushups
50 kettlebell swings, 24/16kg
Performance
for time:
800m run
10 back squats, 84/57kg
20 ring pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 84/57kg
30 ring pushups pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 84/57kg
40 ring pushups
50 kettlebell swings, 24/16kg
Post time to whiteboard!
HellaFit WOD
a 30-minute conditioning piece for cardio and stamina development!
Endurance WOD
Long Interval: 4x 1600m run, resting 3:00 between efforts
Foundations 2
deadlift 5×5
tabata (goblet) squats, ab-mat situps, kettlebell sumo deadlifts, and burpees
Michi S hit 750 workouts recently!
During the month of June we’re running a new Foundations On-Ramp Course on Tuesdays, Thursdays, and Saturdays. To make sure we have enough room for all classes and athletes, we’ve decided to move our GYMNASTICS STRENGTH class to Tuesdays at 8am and Fridays at 7am, starting next week (6/13, 6/16).
This allows us to keep all CrossFit classes on schedule.
ARTICLES
CrossFit WOD for Wednesday 6/7
EMOM 5min: 10 strict or weighted pullups
21-15-9-15-21 reps for time:
power snatch
behind-the-neck push press
Rx = 29/20kg. Fitness = 20/15kg. Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/5, Day 2
2-position clean, rack jerk, pause front squat
Kettlebell WOD
– Primal Mobility
– Rack Walk
– Work on clean skills. Will be doing Armor Builder variations at your own pace.
– Swings and Goblet Lunges to end class
WHY DO WE CELEBRATE PRIDE?
Every June, many Lesbian, Gay, Bisexual, Trans*, Queer/Questioning (LGBTQ) people celebrate Pride.
For many, it’s a time to party!
While partying is definitely part of Pride festivities, the true purpose of the Pride Parade and celebrations is to commemorate the Stonewall Riots that took place in 1969 in New York City at a popular gay bar called, The Stonewall Inn. The very first Pride was a police riot, with the first brick being thrown by trans women of color in defense against abuses perpetrated by homophobic/transphobic cops.
Marsha P. Johnson and Sylvia Rivera were two key figures during the riots but both went on to devote their lives to gay and trans liberation. Please read on for more information at History Link!
Be sure to keep checking the blog this month for more LGBTQ history and organizations that need your support!
Use your lats when you hang! Think about pushing your hands down into the bar (with straight arms), or by trying to bend/break the bar with your hands, elbows, and shoulders.
CrossFit WOD for Tuesday 6/6
EMOM for 8 minutes: 3 touch & go power snatches, ascending weight
2 rounds for time:
50 wall balls
50 toes-to-bar
Post time to whiteboard!
Gymnastics Strength WOD
ankle prep and pistols, muscle-up positional strength development
Endurance WOD
Short Interval: 2 rounds
– 5x 100m run
– 4x 200m run
– rest 1:1 between efforts
CompEx WOD (6am)
tabata flutter kicks, dumbbell back ext + row, YGIG back squats for 10 minutes
“ELIZABETH”
21-15-9 reps for time:
power clean, 61/43kg
ring dips
3-5 rounds:
30 UB double unders
30 UB situps
3 pausing TGU/side
Monica T deadlifts as Olga C passes judgement at last year’s 16.4 event.
Interested in a powerlifting cycle to build up specifically your back squat, bench press, strict press, deadlift, and strict pullups? We’ll be starting alongside the 6am Olympic Weightlifting classes today. Email us at barbell@foundationcrossfit.com if interested!
ARTICLES
+ Déjà Vu All Over Again – CrossFit Games
CrossFit WOD for Monday 6/5
deadlift 3x2x90%, 2x2x93%, 1x1x95%, then
for time: 60 burpees box jump overs. Performance = 24/20″, Fitness = 20/12″, Health = 2×25/20kg bumpers.
Post time to whiteboard!
Olympic Weightlifting WOD
2-position clean, rack jerk, pause front squat
Kettlebell WOD
– Primal movement mobility
– Turkish Getup practice to warmup. Focus on doing movement with light and with control.
– Snatch skill work. Focus on volume. Squats and halos to help keep heart rate up.
