Posts

Today’s classes:

  • 8:30am CompEx
  • 10am Strength & Conditioning
  • 11am Strength & Conditioning
  • 12pm Strength & Conditioning
  • 1pm Guided Training
  • 2pm Guided Training

We’re back to open lanes beginning today. Thank you for taking care of each other!

WORKOUT for Monday 7/5/2021

“FIGHT GONE BAD”

3 rounds for max total reps:
1:00 max wall ball, 14/20lbs
1:00 max SDHP, 25/35kg
1:00 max box jumps, 20/24”
1:00 max push press, 25/35kg
1:00 max calorie row
1:00 rest

Post score to whiteboard.

WATCH: Is the PNW Heat Wave the New Normal? – Crooked Media

IN-GYM WORKOUT for Saturday 5/15/2021

Warmup

Row until coach says otherwise, then movement patterns!

MetCon

5 rounds for max total reps:
1:00 DB squats
1:00 DB hang clean & jerks (5/5), 20/35/50lbs
1:00 box jumps, 12/20/24”
1:00 alt DB snatch
1:00 calorie row
1:00 rest

Post score to whiteboard!

WATCH:

With the gym open yet again, and our YouTube Library featuring 100+ workout videos since the beginning of the pandemic, we’ll be slowing our production of new videos down. Rather than the 3x/week Follow-Along workouts, we’ll be posting two next week, then one for the next couple of weeks.

The blog will feature the workouts we do in class on Tuesday, Thursday, and Saturdays. On Mondays, Wednesday, and Fridays we will continue sharing the programming we’d want you doing at home!

CONDITIONING for Friday 1/15/2021

LOKI

3 rounds for max total reps:
1:00 goblet squats
1:00 (kettlebell) swings
1:00 pogo hops
1:00 high pulls
1:00 object-facing burpees
1:00 rest

Whatever piece of equipment you’re using should be used for each exercise. Post score to comments!

READ: 
WATCH:

When MMA athlete BJ Penn needed to up his conditioning for his fights he turned to CrossFit. Even though the coaching staff had never participated in the sport, they need what the demands of the sport were and created a format accordingly. They asked themselves rather than some footwork and feints what would it be like to actually work for the entirety of the 5:00-round?

After combining 5 different exercise stations and demanding maximum repetition throughout the CrossFit staff put BJ through the workout. At the end of it all they asked him how it felt. He said it was “like a fight gone bad“, and that’s where this staple workout protocol came from.

CONDITIONING for Wednesday 11/25/2020

LIMITED EQUIPMENT
3 rounds for max total reps:
1:00 thruster
1:00 burpee
1:00 push press
1:00 box jumps
1:00 SDHP
1:00 rest

FULLY EQUIPPED
3 rounds for max total reps:
1:00 thruster, 20/15/15kg
1:00 SDHP, 35/25/15kg
1:00 box jumps, 24/20/16″
1:00 push press, 35/25/15kg
1:00 row
1:00 rest

NO EQUIPMENT
3 rounds for max total reps:
1:00 jumping squat
1:00 burpee
1:00 hand-release pushups
1:00 tuck jumps
1:00 prone snow angels
1:00 rest

Move through each 1:00 station accumulating as many repetitions as possible, resting when necessary. Score = total reps completed through 3 rounds. Modify equipment and movement as needed.

Post score to comments!

READ: Loneliness and Hunger Light Up Brain Activitiy in Similar Ways – Inverse

CONDITIONING for Election Day 11/3/2020

CONFUNDUS

3 rounds for max total reps
1:00 max thrusters
1:00 max pogo hops
1:00 max step-ups
1:00 max alternating Devil’s press
1:00 rest

Post score to comments!

READ: What to Stress-Watch, and How to Watch It, on Election Night – Vulture
WATCH:

FCF doing “CINDY” at Greenlake Park, April 2009

WORKOUT for Wednesday 3/25/2020

LIMITED EQUIPMENT
3 rounds for max total reps:
 1:00 thruster
 1:00 burpee
 1:00 push press
 1:00 box jumps
 1:00 SDHP
 1:00 rest

FULLY EQUIPPED (Find me in that video!)
3 rounds for max total reps:
 1:00 wall ball, 20/14/8lbs to 10/9/9′
 1:00 SDHP, 35/25/15kg
 1:00 box jumps, 20/16/12″
 1:00 push press, 35/25/15kg
 1:00 calorie row
 1:00 rest

NO EQUIPMENT
3 rounds for max total reps:
 1:00 jumping squat
 1:00 burpee
 1:00 hand-release pushups 
 1:00 tuck jumps
 1:00 prone snow angels
 1:00 rest

Join us at 7am on Zoom, 12pm on Zoom and Instagram Live, and on YouTube at 6pm we’ll premiere yet another Follow Along Workout video:

Share total reps completed to comments!

2nd Serving: Need More Work?

400m walking lunge. Give yourself a 15:00 time limit. Scale to 300m or 200m if needed.

READ: Fitness Industry Fights for Inclusion in Third Stimulus Package – Club Industry
WATCH: Did you purchase THE FITTEST like I did? Shall we watch party?

Maia and Kyle working some bell-held single-arm kettlebell Z-presses

There are standard movements with equipment in the CrossFit world at the moment. If you’re given a Dynamax medicine ball you assume you’ll be doing wall ball. A pair of dumbbells/kettlebells? Probably some variation of cleans. Low rings? Dips. Boxes? Good ol’ vanilla box jumps.

Today’s goal is to get weird and try some different movement patterns and standards than usual.

CrossFit WOD for Monday 12/30

3 rounds for max total reps:
1:00 med ball cleans, 30/20/10lbs
1:00 z-press, 2×35/25/15lbs
1:00 ring row
1:00 box jump overs, 24/20/16”
1:00 calorie bike/ski/row
1:00 rest

Post score to whiteboard.

Barbell Club

We’ve been in a weird Holiday schedule the past week, and we’ll have some funky timing this week as well. If possible, let’s use a 2:00 EMOM to establish a heavy double snatch and a heavy double clean!

Powerlifters you get a gimme: max out load on one lift, max out reps on another. If you choose one for lower-body, the other has to be an upper-body lift and visa versa.

READ: Game Changers Movie Review: Fact vs Fiction – Dr. Anthony Gustin for Perfect Keto
WATCH: The Game Changers Documentary Critique – RP

I know that you’re thinking ahead like us, so just to let you know what’s happening Thanksgiving weekend, we’re running Holiday Hours: 9am, 10am, and 11am CrossFit classes only. No specialty classes and no Guided Training due to staff availability.

CrossFit WOD for Thursday 11/21

FIGHT GONE BAD
3 rounds for max total reps:
 1:00 wall ball, 20lbs to 10’/14lbs to 9′
 1:00 kettlebell sumo deadlift high pull, 32/24kg
 1:00 box jump, 24/20″
 1:00 push press, 35/25kg
 1:00 calorie row
1:00 rest

Post score to whiteboard!

READ: Mat Fraser Gets New Chest Piece! – Macko Tattoo
WATCH: Good Sleep Starts During the Day

Shoulder prep: do you do it?

This week you can look forward to a FGB-like station metcon, back squats, 100 pullups, bench press, tabata, a chipper with barbells/med balls/running, a wall walk/rowing tag team, and something like PUSH PRESS from CFMentality.

CrossFit WOD for Tuesday 9/3

3 rounds for max total reps:
1:00 burpees
1:00 wall ball, 20/14lbs to 10/9′
1:00 deadlifts, 52/38kg
1:00 med ball sit-ups, 20/14lbs
1:00 hang power cleans, 52/38kg
1:00 rest

Post score (total reps) to whiteboard!

READ: Introducing the Drop-In Doc, A Full-Service Medical Clinic Located Inside an Affiliate – Morning Chalk Up
WATCH: A Day of Eating with 2x CrossFit Games Champion Annie Thorisdottir – Renaissance Periodization

This week is a DELOAD week from our ongoing volume and intensity so we’ll be working lots of isometrics and positional strength. Prioritize nutrition, recovery, and flexibility work!

Who’s ready for some loaded lunges?!

CrossFit WOD for Monday, August 12th

weighted lunge 10×5, then

3 rounds of continuous movement
1:00 medicine ball clean wall ball, 20/14lbs
1:00 kettlebell SDHP, 32/24kg
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35lbs
1:00 kettlebell swing, 32/24kg
1:00 rest

Post score to whiteboard.

Barbell Club

It’s Realization week! Max effort reps on your lifts in Powerlifting so we can game plan next week’s 1-rep maxes. Olympic Weightlifting gets the collar off of the slow and controlled movements to see what happens at full speed.

+ Olympic Weightlifting WEEK3, August 2019 PDF
+ Powerlifting WEEK3, August 2019 PDF

ARTICLES

+ Morning Exercise May Offer the Most Weight Loss Benefits – NY Times