Think, load, then lift
WORKOUT for Monday 10/18/2021
agility ladders then
every minute on the minute SNATCH to a max
* stop after 3 misses at the same weight/or satisfied
AMRAP in 20 minute:
15 situps
10 broad jump, 4/6′
5 shoulder-to-overhead, 30/60kg
Post snatch max and score to whiteboard!
WATCH:
In most sports and activities coaches should have developed short and concise cues with their athletes as specific reminders to execute when needed.
One that gets some eye roll for some reason in the Olympic Weightlifting community is “REACH!” as it’s not as specific with direction or what the athlete should be activating.
We’d prefer a cue like “push back” if lacking upper back activation, “head through” if missing alignment, or “keep pushing” if arms or shoulders looked weak.
What do you think of when locking out overhead?
EMOM power snatch + OHS/snatch balance
0:00-3:00 use 70% of max power snatch
4:00-7:00 use 75% of max power snatch
8:00-12:00 use 80% of max power snatch
the 10:00 to establish a heavy back/front/overhead squat.
Share loading to whiteboard. Post-workout should be banded back extensions and Pigeon supersets.
READ: Korean Beef Bowl by Feeding the Frasers on instagram
WATCH:
Don’t mix chalk and protein powder
Today let’s get into what you need to have when you finish working out: some carbohydrates and proteins! You just spent an hour (or two) exercising which breaks down muscle tissue. We need to repair it, ASAP if you’re a morning athlete who trains fasted. While you don’t have to consume something immediately after a workout, practicing good nutrition is crucial for promoting muscle protein synthesis and glycogen storage.
Since I more or less live in the gym, and often workout more than once in a training day, I find it easier to have a prepacked meal, like NW Fit Meals, or a container of protein powder nearby for when I finish my WOD. Unless I had a meal near that training time, I do look to make sure that I have some food every 3-5 hours to keep my body rebuilding whatever I broke down in my training.
My favorite morning post-workout shake: 1 scoop of ON Double Rich Chocolate Whey protein (24g Protein/3g CHO/1g Fat) + 1 scoop 8-12oz of cold brew coffee or an iced americano + water to taste.
My favorite mid-morning post-workout shake, an hour or so before lunch: none (I’ll opt for BCAA during my workout, but might add a scoop of Vital Proteins Collagen Peptides to it)
My favorite evening post-workout shake: 1 scoop of SFH Pure Churro protein (23g/4g/2g) because if you know me, you know I love churros + more cinnamon + ice + water.
My favorite protein isolate (for the lactose-intolerant): Onnit’s Whey Isolate (20g/5g/2g) is grass-fed and contains 7 enzymes for better digestion. No sweeteners and mixes really well!
My favorite late-night-snack (where you want to skip out on making a bad nutritional choice): 1 scoop ON Gold Standard Casein Vanilla protein (24g/9g/1g) + whatever I want to flavor it with: a ton of cinnamon, almond or peanut butter, milk, chocolate milk, juice, might blend it with frozen berries or other fruit (acai!), etc. You can get imaginative with flavor combos.
ARTICLES
+ You Asked: Should I Eat Collagen Powder? – TIME
CrossFit WOD for Wednesday 6/27
every minute on the minute for 15:00
power snatch + hang snatch, ~70%
then
500m row for time
Post times to whiteboard!
Olympic Weightlifting WOD – Week 1/4, Day 2/3
power snatch + hang snatch + overhead squat 65/1 (3)
snatch-grip Romanian deadlift 50/8 (3)
snatch-grip shrugs 70/12+ (3), :90
5×3-5 BtN sotts press
5×8 weighted back ext
5×10 dips
Powerlifting WOD – Week 1/4, Day 2/3
med ball throws 4×10 (2)
bench press 65/5 (8)
db bench press 4-5×12
db Tate press 4-5×12
db JM press 4-5×12
med ball throws 4×10
Kettlebell WOD
Joint Prep/DROM
##Technique
**3 rounds**
– 10 Double bell Sots press
– 10 Double bell OH squat and curl
**Banded work 3 rounds
– 10 banded row with supination
– 10 banded swing squat
##Workout
**50 Swinging lunges**
**KB Karen**
– 150 KB Wall Ball Substitute
**Simple and Sinister (DB) **
– Every 30 sec 10 X 10 Double KB swings
##Accessory work
– Abs
– 15 Relax-into-stretch toe touch
– 2 min super pigeon
What a day! With over 50 athletes showing out (and more to support and judge) we had a pretty hectic Sunday running the 18.1 Event.
My favorite shot is always the one people weren’t ready for
Stay updated with the action on social media! Follow the hashtags #HYFRsquad and #FCFio2018
ARTICLES
+ Foundation CrossFit Affiliate CGO 2018 Leaderboard – CrossFit Open Leaderboard
CrossFit WOD for Monday 2/26
EMOM for 18 minutes:
– 1 snatch + 4 OHS
– 6 burpee over bar
for time:
50 db alternating snatch
40 db burpee
30 db lunge/side
20 HSPU
10 muscle-ups
Olympic Weightlifting WOD – Buffer Week
This week the focus is on making sure you understand and have the proper protocols of what you need as an individual to set yourself up for success when the next program begins in a week. Do you know what phases of the lifts need improvement? Do you know which exercises help teach confidence, develop speed, and build power for those particular phases?
Kettlebell WOD
Bent press progressions
Weighted single leg deadlifts
Simple & Sinister
Endurance WOD?
A handful of you athletes were asking when our seasonal ENDURANCE CLUB would return. What if we just posted a program to the blog every Tuesday, Thursday and Saturday with what you should do?
Are you honestly keeping your back flat from the start to the end of the deadlift?
ARTICLES
+ Ep. 11 | The CGO: How to Prep, Eat, Recover + Master Your Mindset (and Yes You Should Do It) – She Thrives
CrossFit WOD for Wednesday 2/21
Starting with an empty bar, every minute on the minute SNATCH then add 3-5kg to the bar. The workout ends with your fifth miss or when you are satisfied with your work for the day.
abs!! then
:30 sec work: :10 sec rest
farmers carry
rack hold
double kb deadlift
overhead hold
(Repeat 3x)
then
Descending Swings
10-8-6-4-2 reps each side
Goal is to not put the bells down!
HBD KB! She DJ’ed our Holiday Party this past weekend
ARTICLES
CrossFit WOD for Monday 1/30
EMOM for 30 minutes:
– hang snatch + snatch
– 35 double unders
– 7 (ring) dips
Performance should do a muscle-up to complete their dips. Post heaviest snatch to whiteboard!
HIIT WOD
SET 1
1:00 stations, 3 rounds
SET 2
3:00 stations, 1 round
SET 3
Holds, 1:00 min each:
CompEx WOD
Gymnastics Strength WOD
squat series, ankle prep, jumping mechanics, knee jumps, hamstring series
Scap work at The Movement Fix seminar
ARTICLES
Want to see our very own Leslie’s house?
+ Urban Farmhouse in Seattle’s Central District Comes With Spectacular Views – Seattle Mag
CrossFit WOD for Monday 1/22
every minute on the minute for 30 minutes: snatch. Go as heavy as technique allows (no pressouts) as soon as possible. Feel free to add 10 reps of a bodyweight movement for more of a conditioning twist.
Post score out of 30 to whiteboard.
Strength Ladder: 2(1,2,3,2,1)
Olympic Weightlifting WOD – Week 3/7, Day 1/3
deadlift + high pull + snatch, back squats, snatch push presses
Powerlifting WOD – Week 3/7, Day 1/4
reverse band box squat 1RM
Kettlebell WOD
2 minute farmers carry, :30 second rest
2 minute suitcase carry, left, :30 second rest
2 minute suitcase carry, right, :30 second rest
2 minute rack hold
GRIP CRUSHER
4 rounds:
1 minute hold of granny’s purse (bumper plate)
10 crush grip rows
8 crush grip squats
6 crush grip bicep curl
3 crush grip king squats
Stacey S and Lauren B at Battle at the Ballpark 2017
ARTICLES
+ 10x Your Results, One Tiny Action at a Time (The Power of Incremental Progress) – The Mission
CrossFit WOD for Tuesday 8/8
Starting with an empty bar SNATCH every minute on the minute, adding 2-5kg each time. When you can no longer snatch you will SNATCH DEADLIFT every minute, adding 2-5kg each time.
Post both numbers 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!
Gymnastics Strength WOD
Spinal articulation, compression work, hanging conditioning, stretching, bridge work
Endurance WOD
Short Interval: 5 sets of 4 x 50m easy jog, 50m sprint. Rest 3:00 between sets.
