AB and Bobby B at the 2017 RCF Games
ARTICLES
+ The Speal Deal: Life After Competition – CrossFit Journal
CrossFit WOD for Thursday 4/12
Tag Team Workout!
as many reps as possible in 20 minutes:
4 (full) snatch, 70/45kg
12 toes-to-bar
12/8 calories
Workout execution: Partner A does 4 snatches, then Partner B does 4 snatches, then A completes 12 t2b, then B completes 12 t2b, then A finishes 12/8 calories, then B finishes 12/8 calories… repeat for 20:00!
Post score to whiteboard.
with Carl Paoli at the FreeStyle Connection Seminar
On the agenda this week:
CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5
Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.
Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.
HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!
Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!
Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!
ARTICLES
+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games
CrossFit WOD for Monday 11/6
for time:
40 handstand pushups
40 front squats, 80/60kg
Post time to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 1/3
muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats
snatch push press, step-ups, weighted v-ups
Powerlifting WOD – Week 5/7, Day 1/4
Max Effort Upper Body
floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches
Kettlebell WOD
Primal mobility
Turkish Getup focus
Swings and lunges to finish class
High-Five Friday: Bobby and I at the 2017 RCF Games
ARTICLES
+ Brute Strength Training 2017 Retreat – brUTE strength
CrossFit WOD for Friday 8/25
ELIZABETH
21-15-9 reps for time:
power clean, 61/43kg
ring dips
ISABEL
30 snatches (61/43kg) for time:
FRAN
21-15-9 reps for time:
thruster, 43/29kg
pullups
All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.
Post all three times to whiteboard!
Olympic Weightlifting WOD
snatches, clean & jerks
Powerlifting WOD – Final Day
power clean max, back squat max, bench press max
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.
Setting a personal record at the 2017 Trident Championships
ARTICLES
+ A New Type of HERO WOD – CrossFit Lumos
CrossFit WOD for Friday 8/17
establish a 1RM clean & jerk
Post loads to whiteboard!
Olympic Weightlifting WOD – Week 7 of 12
snatch, clean & jerk
Powerlifting WOD – Week 11 of 12
power clean max, back squat, bench press
Gymnastics Strength WOD – GS 32
hanging and handstands
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Lunges, swings and presses
Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0
ARTICLES
+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media
CrossFit WOD for Friday 8/4
TREVOR
in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats
* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person
Post time to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex
Powerlifting WOD
power clean, squat, floor press
Kettlebell WOD
– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats
Gymnastics Strength WOD
movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching
Throwback Thursday: Nathan, Isaac, Hannah, me, and Sheena at the 2015 CrossFit Games
So download the pretty good CrossFit Games app on your phone to stay updated on all the action! Keep an eye out on team Cascade CrossFit featuring Hannah- we’re so proud and excited to watch her and her team represent and kill it!
ARTICLES
+ Truth Talk – Morning Chalk Up
(This is the entire event. Fast forward to see the top athletes go at it)
CrossFit WOD for Thursday 8/3
DOUBLE PYRAMID HELEN
for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups
Rx = 24/16kg kettlebell. Performance = 32/24kg kettlebell, chest-to-bar pullups.
Post time to whiteboard / comments!
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Long Interval:
1000m run
3:00 rest
8 x 300m (100m jog, 150m sprint, 50m walk)
3:00 rest
1000m run
AP & AB
This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!
ARTICLES
+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox
CrossFit WOD for Monday 7/17
8 rounds of a 400m run with 90 seconds rest between each effort.
Post total time to whiteboard / comments!
Olympic Weightlifting WOD
snatch complex, back squats, snatch high pull
Powerlifting WOD
back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU
Kettlebell WOD
– Primal mobility
– Shoulder stability
– Simple and sinister technique
Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!
Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!
I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)
ARTICLES
+ Trident Championships 2017 (Achieved) Live Streams – Facebook
CrossFit WOD for Tuesday 6/27
5 rounds for total reps:
max alternating kettlebell presses
max pullups
Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.
Post all 5 round totals to whiteboard.
HellaFit WOD
Our take on bootcamp workouts, this class challenges you for the entire hour with a blend of strength and conditioning that works all the major muscle groups and focuses on functional movement. HellaFit will get you #hellasweaty while having #hellafun!
Endurance WOD
Short Interval: 6x 400m runs at 75% effort
Gymnastics Strength WOD
SKILLS: Slack Line, stretching, conditioning, midline conditioning
Big thanks to Trident Athletics for always running a smooth, fun event!
Women’s Open Session B (Robyn S, Vicky B)
Men’s Open Session B (Nathan M, Guillaume C)
Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)
Men’s Open Session A (Andrew B)
ARTICLES
+ Sweet Potatoes vs. Potatoes: Which Are Really Healthier? – Precision Nutrition
CrossFit WOD for Tuesday 6/13
AMRAP in 3 minutes:
7 kb front squat, right side
7 kb snatch, right side
7 strict press, right side
7 kb front squat, left side
7 kb snatch, left side
7 strict press, left side
AMRAP kb swings
1:00 rest. Repeat for 5 cycles.
Fitness = 12/8kg, Rx = 20/12kg, Performance = 24/16kg
Score is total kb swings. Post score to whiteboard!
HellaFit WOD
A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.
Endurance WOD (5:30pm) / CompEx WOD (6am)
Short Interval: 9x 300m run, with a 1:00 rest between efforts
Gymnastics Strength WOD
Pistol skills, hip compression drills, hamstring flexibility, hinge strength, muscle-up accessories, core conditioning
