Check out the article The Seattle Times wrote! Features a certain gym you may go to…
WORKOUT for Monday 6/13/2022
BELLA COMPLEX
every :90 x 12 sets for max load:
clean + jerk +front squat + jerk
then
30 muscle-ups for time
Can modify to 100 pullups or 100 chest-to-bar pullups or 50 bar muscle-ups. Post time to whiteboard!
Monday was all about lifting heavy. Today is about volume and speed in gymnastics.
What will Friday be?
On Saturday you’ll have a chance to do a half-marathon row (if you budget 2 hours or so of your day).
Also I’m serious.
WORKOUT for Wednesday May the Fourth (Be With You) 2022
30 muscle-ups for time, or
50 bar muscle-ups for time, or
100 pullups for time
Choose the most difficult but doable skill. Post time to whiteboard!
READ: 5 Keys to Nailing Your Half Marathon Row – UCanRow
The top limit of our pullup standard at FCF is ‘chin higher than hands’. Note how even scaling pullups to ring rows we can accomplish this range of motion for every rep.
We have a BRING-A-FRIEND CrossFit class this Saturday at noon. RSVP!
BINGO Cards are due by the end of next Monday.
back squat 12x3x60 then 100 gymnastics-style pullups for time
Share time to whiteboard! Post workout should be side rolling for 2-3:00 per side. Follow it up with a underhand sink stretch for 2:00 for the bicep/elbow joint.
READ: Learning From the Bears – MDC Berlin
WATCH:
+ 10:00 handstand
+ back squat 12 sets of 3 reps at 60%
+ 100 gymnastics-style pullups for time.
Post time to whiteboard!
READ: The Truth About Kipping Pullups – The Barbell Physio
WATCH: How to Do Kipping Pull Ups (Slow Motion Progression) – WODprep
photo by Ann-Marie D
Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!
It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!
ARTICLES
+ When, Why, and How You Should Wear a Weightlifting Belt – BarBend
CrossFit WOD for Max Monday 1/23
bench press 5 sets to establish a 10-rep max
Fitness
for time: 100 pullups
Performance
for time: 30 muscle-ups
Olympic Weightlifting WOD – w5d1
back squat, snatch, snatch pull
Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.
Kettlebell WOD
Ground force
Windmills
Turkish Get Up skill work
Strength Day #5
9 reps per arm per minute for 10 minutes.
