Every Three

T

This weekend is the 2017 CrossFit Games! Unlike previous years it will not be held in Carson, CA and won’t be streamed on ESPN2.

Instead it’ll be hosted by Madison, WI and streamed live on http://games.crossfit.com!

ARTICLES

+ L.A. Will Survive the 2028 Olympics – The Ringer

CrossFit WOD for Tuesday 8/1

every 3 minutes for 24 minutes:
35 double unders
20 straight-leg situps
2 snatches

Post heaviest load 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

shoulder prep, handstands/HSPU, shoulder strength

EMOM for 15 minutes:
5 strict t2b
7 tuck hollow crunches

CompEx WOD

PREP

joint prep

WORK

YGIG, building up to a heavy: snatch pull + 3 shrugs + hang snatch

every 3 minutes for 24 minutes:
100m run sandbag run
5 TGU
3-position squat clean

PUMP

for 10 minutes:
10 front raise
8 one-arm high pull
6 push press
4 russian dips

Endurance WOD

There will be no coach but you can hit the track yourself!

8 rounds of 200m run, 200m walk

July is Over!

This week we see: back squats, high-round pistol/pushup/v-up, EMOM snatches with a twist, DOUBLE PYRAMID HELEN, a version of Bring Sally Up on my off day + walking lunges, PENNIES, snatch and clean & jerk maxes on the weekend, and of course a Team Workout!

ARTICLES

+ We Evolved to Run- But We’re Doing It All Wrong – National Geographic

CrossFit WOD for Monday 7/31

back squat 5×3

15 rounds for time:
4 pistols
6 pushups
4 v-ups

Post time to whiteboard / comments !

Olympic Weightlifting WOD – this Saturday we max out in classes!

snatch + ohs complex, back squats

Powerlifting WOD

back squats, bench press, pullups

Kettlebell WOD

– Primal mobility
– Get up drills
– Simple and Sinister work

The Shankle Complex

“The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.”

– Glenn Pendlay

Remember we celebrate AP’s departure tonight at the 630pm workout! We’ll celebrate Champagne Friday immediately post-WOD!

ARTICLES

+ Supple Leopard vs. The World – JTS Strength

CrossFit WOD for Friday 7/28

THE SHANKLE COMPLEX

establish a heavy single within 25 minutes:
3 pulls (with shrug) + 1 hang clean + 2 jerks

Post loads to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

hang power clean, back squat, press

Gymnastics Strength WOD

Line drills, stretching, L-sits, cast wall walks, ring rows/OH walking lunges/hanging leg raises (straight legs! Dynamic L-sit work)

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– High volume two handed swings. Goblet squats, presses and core work

Strength For Shayla

The following message is from Ali:

For the past 3 years I have been apart of a group called TRVLSQD (‘travel squad’). Many people ask what TRVLSQD is. It’s not what, it’s who. This is who we are. We are simply here to help those who might not otherwise be helped.

Those of you that are here reading this know that time stands still for no one, and the support engine of our Team was recently activated to help a life that has just begun. I have been blessed to be contacted by a friend within 1SFG (First Group Special Forces- US AMRY) that one of theirs – Shayla – was undergoing a battle against leukemia. Let me take a slight step back and give you all the complete story:

Shayla was born in June of 2015 with a birth diagnosis of Down Syndrome, Transient abnormal myelopoiesis (TAM)( pre leukemia condition), and a Ventricular septal defect (VSD).  The tam resolved by itself at 3 months old as expected requiring no further treatment but due to it required once a month blood draws to check for a relapse into childhood leukemia, she had open heart surgery at 4 months old at Seattles Children’s to repair her VSD. Now at 2 years old, on her monthly blood check they found abnormal cells which lead to further testing which lead to the diagnosis of childhood AML (Acute myeloid leukemia), within 24 hours of diagnosis she had a medicine port implanted on her chest, and 48 hours later started her first round of Chemotherapy… 5 more months of treatment expected to follow if all goes well.

On August 19th, 2017 at CrossFit Lacey Training Day we will come together to take the Strength given to us from the fight that Shayla now endures, and return that Strength right back to her. If you want to help us, come and embrace the wonderful dysfunctional love of our Team by joining us on that day.

I PROMISE you, it is one that you won’t want to miss.

Register for the STRENGTH FOR SHAYLA lifting event here.

If you have any questions, comments, or concerns, please don’t hesitate to contact Ali!

ARTICLES

+ Nutrition: Real Science Stands Against Industry Myths – CrossFit Journal

CrossFit WOD for Thursday 7/27

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Compare to 20APR2017. 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 Club WOD

Long Interval: 4x 1000m run, 60sec rest, 400m, 2min rest, 200m, 30sec rest

Ropes?

Here’s one way to scale rope climbs, while allowing you to practice the most difficult aspect of rope climbing- the locks!

Rope climb progressions (2 of 3): heel lock #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

Rope climb technique (3 of 3): Spanish Wrap #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

ARTICLES

+ Team USA Wins 12 Medals (So Far) at Pan American Weightlifting Championship – BarBend

CrossFit WOD for Wednesday 7/26

[Rx]

for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
20 HSPU
1 mile run

[Performance]

for time:
60 wall ball, 30/20#
50 GHDSU
40 target burpee
3 legless rope climbs
20 HSPU
1 mile run

Notes:
Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, push presses

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.

Doubles and Ones

Sarah B

Remember: twist in the wrist while keeping your hands down & forward!

ARTICLES

+ Australia’s Fittest Man Cut From Ninja Warrior – News.com.au

CrossFit WOD for Tuesday 7/25

[Rx]

50 back squats (61/43kg) for time

for time:
160 double unders
80 one-arm snatches, 24/16kg
160 double unders

[Performance]

50 back squats (75/53kg) for time

for time:
200 double unders
100 kettlebell snatches, 32/24kg
200 double unders

Post both times 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!

CompEx WOD

2 rounds for time:
22 thrusters, 43/29kg
22 pullups

5:00 rest

2 rounds for time:
22 deadlifts, 102/70kg
22m handstand walk

5:00 rest

2 rounds for time:
22 toes-to-bar
22 hang power snatch, 52/38kg

Gymnastics Strength WOD

handstands, L-sit, midline, kick-ups, stretching, compression conditioning

Endurance WOD

Short Interval: 12x 200m run, 60-second rest between efforts

The Last Week of July


Colin G does a kettlebell snatch (and also just joined the 50 WODclub!)

This week’s agenda: hang power clean/burpee pullup/run, double under/one-arm snatch, a chipper that isn’t all 50-reps each, burpee/box jumps, Texas Barbell Complex, a triplet Team workout, and the hero workout DANNY.

ARTICLES

+ Watch Team USAWeightlifting represent at the 2017 Pan American Championships – USAW
+ Open Letter to Regionals Athletes – CrossFit Invictus

CrossFit WOD for Monday 7/24

3 rounds for time:
10 hang power clean, 60/40kg
10 burpee pullups
400m run

Post time to whiteboard / comments!

Olympic Weightlifting WOD

88% week: snatch complex, back squat, snatch high pulls

Powerlifting WOD

back to 80%: back squats, presses, and weighted pullups

Kettlebell WOD

– Primal mobility
Simple & Sinister

 

FILTHY

Kelsi A, who just celebrated her 4th year with the FCF fam

Today’s workout is kind of like the classic version, but only half… and with more difficult standards.

ARTICLES

+ How to Watch the 2017 CrossFit Games – CrossFit Games

CrossFit WOD for Friday 7/21

for time:
50 box jumps, 32/24″
50 perfectly-vertical kettlebell swings, 32/24kg
50 knees-to-elbows
50 wall-ball shots, 30/20 lbs wall ball
50 burpees

Post time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, clean complex, situps, flutter kicks, v-ups, GHD back ext, BtN pullups

Powerlifting WOD

power clean, back squat, bench press, weighted plank, jumping good morning, barbell farmers hold

Gymnastics Strength WOD

movement patterning, stretching, balance work, compression work, conditioning

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Simple & Sinister

Hang Powers

Oliva P power jerking at the 2017 Battle at the Ballpark

In the olympic lifts it is assumed, like the traditional competitive version of the lifts, that the barbell and weights start on the ground. The bar is lifted up and the athlete squats to receive it at it’s absolute lowest point (because it should be heavy as hell!) before standing up and showing control.

If HANG is stated before the lift, then it begins at hang position (fully extended legs and hips). It can be lowered as shallow or as deep as possible, but cannot touch the ground, before reversing the motion and receiving the bar.

If POWER is stated before the lift, then it can be caught anywhere that is not a squat (hip crease dropping below the line made by the top of the knee cap). These iterations of the lift are important in teaching how much of a powerful drive is necessary to work on the first part of the lift, which is elevating the loaded barbell as high as possible. While fast, this isn’t the most efficient for near-maximum loads.

ARTICLES

+ Foam Rolling Doesn’t Do What You Think (And Other Mobility Myths Busted by Dr. Quinn Henoch) – Athlete Daily

CrossFit WOD for Thursday 7/20

– 5 attempts at a 1RM hang power cleans
– 5 attempts at a 1RM hang power snatches
– 5 attempts at a 1RM push jerk

Post maxes 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: 4x 1600m repeats with 4-5 minute rests between efforts

Twist of the Wrists

Nadia T cycling some double unders

ARTICLES

+ As Workouts Intensify, a Harmful Side Effect Grows More Common – NY Times

CrossFit WOD for Wednesday 7/19

for time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, rack jerks, accessories

Powerlifting WOD

back squat, press, deadlift, Sotts press, reverse hyper, split squats, hammer curls, half-kneeling wall press

Kettlebell WOD

Abridged primal warmup, Simple & Sinister