Athlete’s Choice!
WORKOUT for Wednesday 3/16/2022
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Compare to 9/17/202, 8/3/2017
-OR-
“HELEN+”
5 rounds for time:
400m run
21 kettlebell swings, 12/16/24kg
12 pullups
Compare to 8/22/2019. Post results to whiteboard!
WATCH:
“The answer is always coffee and squats”
Cardio equivalents for modifying workouts: a 400m run is equal to a 500m row, a 1000m bike, a 500m ski, 40 double unders if you can do small sets, 70-100 if you are good with double unders, essentially moving for approximately 2 minutes.
WORKOUT for Friday 9/17/2021
“Pyramid Double HELEN”
for time:
1200m run
63 perfectly-vertical kettlebell swings, 16/24kg
36 pullups
800m run
42 perfectly-vertical kettlebell swings, 16/24kg
24 pullups
400m run
21 perfectly-vertical kettlebell swings, 16/24kg
12 pullups
Post time to whiteboard.
WATCH: Could you beat the 2010 athletes where this workout was introduced? How far has fitness come since then?
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
Mark G, Jeff P, Tony L, Cheryl C
How many people will skip CrossFit class today because they’re scared of rowing? Believe me, you don’t hate it, you don’t suck at it, you’re just scared.
If you were thinking about not coming, I double dog dare you to show up and kick a C2’s ass.
ARTICLES
+ 4 Tips to Improve Your Rowing Technique – Box Life Magazine
CrossFit WOD for Deload Wednesday 1/18
NOT Double Pyramid HELEN
for time*:
1500m row
63 wall ball, 20/14#
36 pullups
1000m row
42 wall ball, 20/14#
24 c2b pullups
500m row
21 wall ball, 20/14#
12 strict pullups
If you feel pretty damn good today, feel free to go for it. If your body needs some recovery just go through this list bit by bit with plenty of rest in between. Short sets. There is no time limit so you can mosey on through as you’d like.
Post time (or just attendance) to whiteboard.
Olympic Weightlifting WOD – w4d2
front squat, clean + front squat + jerk complex, behind-the-neck push press
Kettlebell WOD
GFE
Planks/Armbars
Skills: Snatch
Strength Day #5: 8 swings per arm every minute for 10 minutes
Sheena C demos the “perfectly-vertical kettlebell swing” that we like to use for workouts like HELEN and its many variations.
ARTICLES
+ The Formula For a Better Run – Aerobic Capacity
CrossFit WOD for Volume Tuesday 1/10
Double Pyramid HELEN
for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups
Focus on complete continuous motion the entire time. 25 min time cap. Post time to whiteboard!
HellaFit WOD
“PRIMAL POSTS”
:45/:15 work/rest,
5 rounds
– KBS
– pushup + scap ‘shup
– YTW
– goblet squat
– Cossack squat
– shuttle sprint burpee
– v-up
