back squat 50/5, 65/5, 75/5, 85/5+
“ANNIE”
50-40-30-20-10 reps for time:
double unders
situps
-AND/OR-
“KAREN”
150 wall ball for time
Post times and scores to whiteboard!
READ: Lowering the Bar on the Low-Fat Diet – CrossFit
WATCH:
Getting the bicep to contact the head (without moving the head) requires MUCH flexibility and strength in the shoulder. Easier access means more opportunities to strengthen that position.
AMRAP in 20:00
250m row
25 pushups
250m row
25 kettlebell push presses
Post score to whiteboard! Post-workout let’s hit lower back stretches for 1:30 intervals, followed by longer efforts using a foam roller or lacrosse ball. Finish out with a doorway chest stretch for 1:30/side.
READ: Why Depression is Common Amongst Entrepreneurs and How to Overcome – Carolyn Macdonald
WATCH:
Today has four parts- do you know how to prioritize your workout to anything other than time and weight?
a. deadlift 3×3
b. 15 deadlifts for time (DIANE weight)
c. every 2:00 on the minute do 3 full cleans for 10:00
d. 6 rounds of 15 calories rowed for time, resting 1:00 between each effort
Post results to your journal!
READ: These Researchers Think Poop Could Unlock Athletic Supremacy. Are They Right? – ESPN
WATCH:
The kipping ring muscle-up in the CrossFit world utilizes an efficient kip to deload the upper body to make the transition easier to approach and travel through.
strict (chest-to-bar) pullups 2(1-2-3-2-1)
back squat 40/5, 50/5, 60/5 (3)
AMRAP in 11:00
1-3-5-7-9-11-etc of
ring muscle-ups
squat snatch, 61/43kg
Post score to whiteboard!
READ: How the Western Diet and Lifestyle Drive the Pandemic of Obesity – CrossFit
WATCH: Improving Overhead Function
“HOLLEYMAN”
30 rounds for time:
5 wall ball, 20/14/8lbs
3 strict handstand pushup
1 power clean, 102/70/50kg
First appearing on CrossFit.com on Thursday 8/30/2012:
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Post time to whiteboard.
Post-workout: foam roll quads/VMO for 5:00 then accumulate 3:00 in the sink stretch.
READ: Meat Guidelines – The Evidence – Zoë Harcombe
WATCH:
strict pullup development 4(1-2-1)
27-21-25-9 reps for time:
alternating dumbbell snatch, 50/35/20lbs
toes-to-bar
Post time to whiteboard.
Post-Workout: With all of the hip flexion happening in today’s workout we need to focus on stretching it back out. We’ll hit the Banded Chair Stretch before the Banded Samson Stretch. :90/side twice.
BARBELL CLUB
We’re in Week 3 of our December cycle. Powerlifting hits another Dynamic Effort + Max Effort double day, while Olympic Weightlifting works on the complex for the last time with heavier loading.
READ: CrossFit Games Teen Athlete Jacob Morris Passes Away – The Barbell Spin
WATCH: Part 1
BRING-A-FRIEND CROSSFIT CLASS tomorrow at Noon! Bring something for DESC Donations please.
“12 Days of CrossFit”
perform the following in cumulative song format, for time:
100m sprint
2 bear crawls, 30′
3-second handstand
4 dumbbell 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
Done at least once every mid-December! 43:00 time cap. Post time to whiteboard!
Post-workout: Hit the Elevated Samson Stretch for :90+/side twice. Then a standard Samson stretch for :60/side.
READ: Skill Development Forever – CrossFit
WATCH:
Any and all olympic weightlifting start positions should be consistent. Begin by stepping underneath the bar so that the ball of the foot is underneath the barbell. (Those with Nike Romaleo 1 or 2 have a Swoosh underneath.) Set the hands in the proper snatch or clean grip. Get tension within the legs, backs, and arms, with a bias towards “back tension” for the posterior chain. The shoulder joint should be just forward of the barbell, the chest lifted high.
What does your position look like?
3 rounds for time:
10 hang power cleans, 70/50/35kg
10 bar-facing burpees
Post time to whiteboard!
Post-workout: take a large mobility ball (can use a lacrosse ball if you are fairly mobile) into the chest and lean into a wall. Slowly lift and lower your arm in a ton of different vectors and movement patterns. 2-3:00/side. Then using a barbell or the parallel bars squat underneath a bar so that the pressure is on your trap. Use the strength of your legs to add/remove pressure. Move your head around gently, rock your hips back and forth, or hit those same vectors as the chest mobilization.
READ: Rate of Young Athletes Needing ACL Surgery Has Risen – Daily Mail UK
WATCH: CrossFit Games athlete Jacob Heppner takes on Roller Derby
This Saturday at 12pm is our BRING-A-FRIEND CrossFit Class. Bring in any non-perishable foods, new or gently-used clothing and the workout is on us! We’re donating everything to The Downtown Emergency Service Center (DESC) just down 12th Ave from the gym.
The DESC provides integrated services including housing, emergency shelter, crisis intervention and healthcare to the homeless and formerly homeless people of Seattle every day. People who are living with mental illness, substance use disorders, and other disabilities. DESC believes that everyone deserves the space to exist and a place to call home- they meet people wherever they are and accepts them as they are.
Come workout and support a great organization!
back squat 50/5, 65/5, 75/5, 85/3, 95/1+
for time:
70 handstand pushups, a penalty of 7 burpees every break
Post time to whiteboard!
Post-workout: accumulate :90 in the German hang. Preferably you would start on low rings in a sink stretch before walking backwards to tuck. The lower the hips are in relation to than hands, the better! Alternatively you can try a handful of Skin-the-Cats, but ensure you spend some time in the German hang.
READ: What Is CrossFit? And Is It Right For You? Here’s What You Need to Know – NBC News
WATCH: Energy Systems
strict muscle-up development, then
7 rounds for time:
400m run
3 power snatches, 70% of 1RM snatch
Post time to whiteboard!
COOLDOWN
– Sink stretch 2:00 minutes
– KB sotts press 10 reps/arm x 2
– Banded chair stretch 90 seconds/side x 2
HIIT WOD
12pm, 6:30pm
READ: 5 Mobility Focal Points for Athletes With a Desk Job – Zoar Fitness
WATCH: The Tall Snatch Warmup – Foundation CrossFit on YouTube
