Every Minute On the Minute

Mark B

ARTICLES

+ Athlete Who Failed to Qualify For CrossFit Regionals Now Identifies As ‘Weightlifter’ – The Overheard Press

CrossFit WOD for Thursday 6/1

(Performance)
every minute on the minute for 30 minutes:
– 40 double unders
– 11 thrusters, 35/25kg

(Rx)
every minute on the minute for 30 minutes:
– 25 double unders
– 8 thrusters, 27/19kg

(Scaled)
every minute on the minute for 30 minutes:
– 40 single unders
– 8 thrusters, 20/15kg

Post attendance to whiteboard!

Endurance WOD

Long Interval: 6x 1000m run, rest 4 minutes between efforts

Warmup & Workout

General prep/warmup is important in getting the body warm, blood-flow moving, and your mentality in the right place for what’s about to happen. Specific prep/warmup is important to make sure the skills used in the workout are practiced well enough to know you can move safely at relatively higher levels of intensity. We prefer a bunch of repetitions of empty bar movement prior to any olympic weightlifting to make sure we stay safe, the movements are sharpened, and the body is ready for killing it!

ANNOUNCEMENTS

+ Free Community CrossFit Class this Saturday at 12pm. Bring your family, friends, co-workers.
+ Next Foundations On-ramp Course begins Tuesday, June 6th.
+ 2017 FCF PRIDE shirts available for pre-sale now through Sunday, June 4th!

ARTICLES

+ Why Are So Many People Injuring Their Pecs at Regionals? – The Movement Fix

CrossFit WOD for Wednesday 5/31

EMOM for 8 minutes: 3 clean & jerks, ascending

3 rounds for time:
20 ring pushups
lap around the block

Olympic Weightlifting WOD – Week 2, Day 2

3-position clean, behind-the-neck rack jerk, pause front squat

Kettlebell WOD

– Primal mobility and warmup
– Turkish Getup work focusing on shoulder stability
– Work alternating between 1 handed and 2 handed swings. Presses and lunges for extra sweat

FCF 2017 PRIDE SHIRTS!

Our 2017 FCF Special Edition Pride Shirts are available for pre-order! We worked on a different edition and even went as far as to tease it, but in the 11th hour had a stroke of retro inspiration and changed it up. We’re pretty damn happy with it!

Pre-order to ensure you get the size, color, & style you want.

Pre-order ends on Sunday, June 4th.

We have T-Shirts, Tanks, Racerbacks, & Crop Tanks available in a variety of colors for $30!

Order here now: https://fcf.sites.zenplanner.com/retail.cfm

Remember that we’ll be walking in the SEATTLE PRIDE PARADE on Sunday, June 25th. Signup sheet to be posted up in the gym soon!

Back At It

ARTICLES

Ursula Garza (Papandrea) Elected IWF Vice President – USA Weightlifting

CrossFit WOD for Tuesday 5/30

deadlift 5x3x80%, 4x2x83%, 3x1x87%

for time:
800m run
40 ring dips
40 situps

Post time to whiteboard!

Gymnastics Strength WOD

muscle-up and pistol development

Endurance WOD

Short interval: 20x :30 max effort distance, :30 rests between efforts

Memorial Day MURPH

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

READ: About Lt. Michael P. Murphy

CrossFit WOD for Memorial Day Monday 5/29

“MURPH”

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have access to a 20# vest/pack/ruck, wear it!

Sunny Sunday

ARTICLES

+ Dan Bailey Has Withdrawn from the Central Regionals! – BoxRox

CrossFit WOD for Sunday 5/28

EMOM for 5 minutes: 10 strict or weighted pullups

2 rounds for time:
30 alternating strict dumbbell press
30 dumbbell forward & backward lunge
30 dumbbell step-ups
farmer’s carry around the block
30 dumbbel split squats
30 dumbbell renegade rows

Fitness & Health = 25/15#, Rx = 50/35# dumbbells, Performance = 2×20/16kg kettlebells

Post time to whiteboard!

Competitive Exercise WOD

Workout with Dave H!

A WOD Three Ways

ARTICLES

+ The Only Memorial Day Murph Strategy You Need – FloElite
+ Wow. This Woman is An Absolute Animal! – r/CrossFit

CrossFit WOD for Saturday 5/27

in teams of 3, for time:
5250m row
300 kettlebell swings, 32/24kg
wall sit

Post teams and times to whiteboard!

Competitive Exercise WOD

Determined by Robyn S and Ali S!

,

Summer, summer, summertime….

The sun is finally here and Pride month is just around the corner. Get moving with us in June and walk with us in the Pride Parade on Sunday, June 25th!

READY TO MOVE? 

Our next Foundations On-Ramp Course will run June 6th through July 1st. This course is 12-classes over 4-weeks. We will be running the following course options:

  • Morning – 7AM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Afternoon – 4:30PM on Tuesdays & Thursdays. 10AM on Saturdays.
  • Evening – 7:30PM on Tuesdays & Thursdays. 10AM on Saturdays.

Weekday classes are approximately 1 hour. All athletes will come together for the Saturday classes which are 120 minutes.

We teach the movement fundamentals used in our regular CrossFit classes. We emphasize mechanics, consistency, and then intensity. This course will get you ready to join our full schedule of classes! Click here for details and to register.

NOT QUITE READY?

Try one of our upcoming free, no obligation Community CrossFit classes! You can RSVP here. These classes can be ‘just sweaty’ or ‘super tough’. All levels of experience and fitness welcome. We’ll guide you through it!

Already an FCF Athlete? Refer a friend and earn a $25 credit for you and your friend! Details here.

 

KUTSCHBACH

From CrossFit.com on 9/20/2015:

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

ARTICLES

+ Seattle Once Again Nation’s Fastest-Growing Big City; Population Exceeds 700,000 – Seattle Times

CrossFit WOD for Friday 5/26

KUTSCHBACH

7 rounds for time of:
11 back squats, 84/57kg
10 jerks, 61/43kg

Post time to whiteboard.

Olympic Weightlifting WOD

high-hang muscle snatch, muscle snatch, hang snatch, high-hang muscle clean, muscle clean, hang clean, front squat

Gymnastics Strength WOD

Line drills, planks, compression work, wrist/finger prep, handstands, and L-sits

 

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Roman Deadlifts and Planks
– Single arm swing work (Snatch Progression, 2H Regression). Will be discussing the hand-to-hand switch
– Pyramid of swings, Goblet Sqauts

 

Thruster Thursday

Ben P

The one exercise, if any, you could say CrossFit actually brought to the table in the fitness meta is the thruster. Otherwise our methodology really just took the best movements from the best training cultures (ask the strongmen/powerlifters/weightlifters how to get stronger, talk to the yogis and gymnasts about stretching/mobility/bodyweight control, discuss best practices with the marathon and ultrarunners about pacing long cardiovascular bouts, etc.)

Thrusters are a staple of the CF diet and should appear regularly in your training as those who do it well have great positional and transitional strength and mobility:

– good elbow positions for the clean and pressing overhead movements
– sound hip/knee/ankle range-of-motion for all squatting motions
– aggressive hip drive for any power movements
– an understanding of ‘core-to-extremity’ for skill transfer to many other exercises
– balance of posture in the overhead position
– and more!

These are all reasons thrusters ‘suck’. They’re hard because they demand a higher standard from the athlete. If you strive to improve all the finer details of the movement, all other movements will become more smooth and powerful.

ARTICLES

+ Julie Foucher ASK ME ANYTHING – Reddit

CrossFit WOD for Thursday 5/25

“Pain Tolerance”

AMRAP 3 (@ 100% speed)
9 thrusters
35 du

rest 2-6 minutes, repeat for 3 total rounds.

Note: If you feel okay rest 2:00. If thrusters burn you rest 3:00. If both the thrusters and double unders burn you (and you need blood in your brain) rest 4:00!

Endurance WOD

Long Interval:
1600m run @ 70%
400m @ max effort
1200m @ 70%
400m @ max effort
800m @ 70%
400m @ max effort

With 3:00 rest between each effort.