(EVIL) ANNIE

Also: HBD MARK!

You can stream the Trident Championships Weightlifting Meet that Robyn S, Vicky B, Kylie C, Bri M, Megan K, Gabrielle F, Guillaume C, Nathan M, and Andrew B will be competing at here!

CrossFit WOD for Saturday 6/24

ANNIE

50-40-30-20-10 reps for time:
double unders
ab-mat situps

OR

EVIL ANNIE

100-80-60-40-20
double unders
30-25-20-15-10
ab rollouts

Post times to whiteboard!

REMEMBER: WE ARE CLOSED ON SUNDAY SO OUR COMMUNITY CAN WALK THE SEATTLE PRIDE PARADE. DETAILS IN THIS LINK.

HBD Gus!


Gus and Tina at last year’s PRIDE march.

Join us this Sunday 6/25 as FCF represents and marches again! Consider it cardio or active recovery- we’re bringing some equipment along for anyone else who wants to do more!

ARTICLES

+ How to Be An Ally During Pride Month – Nylon

CrossFit WOD for Friday 6/23

HAMMER

5 rounds, each for time of:
5 power clean, 61/43kg
10 front squat, 61/43kg
5 jerks, 61/43kg
20 pullups

Rest 1:30 between rounds.

Post all five rounds to whiteboard.

Olympic Weightlifting WOD

snatch, clean & jerk

Powerlifting WOD

power clean, back squat, bench press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings, lunges and rows and lots of them!

Gymnastics Strength WOD

stretching, muscle-up and handstand development, midline stabilization conditioning, more stretching

Every 5:00

Nate Helming of The Run Experience timing our runs

ARTICLES

+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder

CrossFit WOD for Thursday 6/22

every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees

Post attendance to whiteboard.

HellaFit WOD

5:30pm!

Endurance WOD

Long Interval: 4x 1200m run, with 3:00 rest between efforts

Foundations 8 WOD

KAREN or JACKIE

FCF at the 2017 PRIDE PARADE

As most of you know, the FCF community will be walking in the Seattle Pride Parade this Sunday, June 25th. We hope that you can join us to celebrate, support and advocate for our LGBTQ* gym-mates, family, friends, coworkers and the community as a whole.

WHO: You! And friends, family, kids, colleagues and furry (leashed) friends!

WHEN: Arrive at the staging area between 12:15-1:15pm on Sunday, June 25th and plan to be on the parade route until mid-late afternoon.

WHERE: We will gather at the parade staging area, located at the Republic Parking lot at 6th Ave. & James St. Look for a very colorful, energetic and fit bunch (that’s us!).

BRING: WATER and WEAR SUNSCREEN FOLKS! Sunglasses/hats.

WHAT TO WEAR:
– FCF Pride shirt and/or any colorful FCF gear!
– Accessorize with the Pride rainbow colors
– Costumes!
– Body paint!
– Sparkles!
– Whatever makes you feel groovy and energized!

If you pre-ordered a Pride shirt, it is available at the gym for pickup! Ask your coach! If you missed the preorder, there are many varieties and sizes available for purchase.

There are some important details you need to know (please keep reading!)…

FAQ/HOW IT WORKS:
Most of you have seen a parade or participated in a parade before, but this is different because we are a FITNESS community. We have the opportunity to showcase some of the fun movements and exercises we do at FCF.

What does this mean?
It means you’re gonna get a workout in…maybe 😉

You can participate by simply walking with the group, but you can also demo movements**, hand out Pride bracelets or stickers, help carry the FCF banner, and we have rainbow flags if you just want to walk and wave! There will be gym equipment available for our use during the parade – kettlebells (8 kg & 12kg) and hyperlites with 5kg bumper plates. If you decide to use a piece of equipment, you do not have to carry it the entire duration of the parade. We traded off a lot last year and it worked out great. If you get tired, pass it off to another athlete!

**There will be pauses in the parade and this is when we can demo the movements**

MOVEMENT IDEAS:
– BODYWEIGHT: burpees, burpees! Squats, lunges, burpees over hyperlite, high-five burpees with a buddy
– KETTLEBELLS: press, push press, swings, snatches, lunges, goblet squats
– HYPERLITES: front lunges, overhead squats, snatches, backsquats, push press, deadlifts, power or split jerks
– Most importantly, have fun and be safe! We encourage you to utilize some of the skills and movements you’ve learned at the gym, but you can always choose to walk. Note: If the weather is warm, the cement will be hot and burpees may be uncomfortable.

SEE YOU THERE!

Weighted Pullup

Pride Parade is this Sunday and the gym will be closed so we can participate wholly as a community.

ARTICLES

+ 5 Things Candice Wagner Said About Her Body Every Woman Should Read – Morning Chalk Up

CrossFit WOD for Wednesday 6/21

3 attempts: max weighted pullup

– rest as needed –

1 attempt: max strict pullups

3 rounds for time:
20/15 calorie row
15 russian kettlebell swings, 32/24kg
10 handstand pushups

Post all three results to whiteboard!

Olympic Weightlifting WOD

snatch push press + snatch balance, snatch warmup to max

Powerlifting WOD

back squats, presses, deadlifts

Kettlebell WOD

– Primal Movement
– Halos, Planks and Getups (only 2 per side) to warm up
– We will be working on two bell work. Swings with two bells, front squats, presses and (of course) cleans.

MBC KAREN

ARTICLES

+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger

CrossFit WOD for Tuesday 6/20

for time: 150 medicine ball cleans, 20/14 lbs

Fitness = 10/8 lbs, Performance = 30/20 lbs

Endurance WOD

Short Interval: 10x 200m run, with 1:00 rests between efforts

Gymnastics Strength WOD

 

Foundations 7 WOD

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Suitcase Carries

ARTICLES

+ CJ Cummings Repeats, Wins 2017 Junior World Weightlifting Championships – BarBend

CrossFit WOD for Monday 7/19

deadlift 3x3x80%, 3x2x87%, 2x1x93%

Rx

3 rounds for time:
200m suitcase carry, 24/16kg
20 burpees
20 dips

Performance

3 rounds for time:
200m suitcase carry, 32/24kg
20 burpees
20 ring dips

Post time to whiteboard!

Olympic Weightlifting WOD – Week 5 of 5

power snatch + OHS, power clean + front squat + jerk

Kettlebell WOD

– Primal movement warmup
– Turkish getups
– Working on snatches skills

Pride Friday: Sylvia Rivera

Sylvia Rivera: Transgender and Immigration Civil Rights activist

Words by the gay liberation activist and #trans icon, #SylviaRivera. In honor of #TransAwarenessMonth ❤️

A post shared by Fusion (@thisisfusion) on

Sylvia Rivera is one of my heroes. She fought for Transgender and immigrant rights, for poor people and people of color, for all of the groups that were targets of, and integral to, the 1969 Stonewall Uprising, but who were nonetheless marginalized by the modern day Gay Rights movement. For those of you who have been shaken to your core at the prospect of a religious ban, or who are passionate about social justice issues. For those of you who identify as LGBTQ or as allies, Sylvia Rivera’s words resonate now more than ever. We have made progress, thanks to people like her, but the issues she fought for are still issues Trans* people, people of color, poor people, and immigrants continue to fight for. Please click the link below to read an interview she gave in 1998.

http://www.workers.org/ww/1998/sylvia0702.php

If you would like to donate to an organization that is keeping Sylvia Rivera’s legacy alive, please consider donating to the Sylvia Rivera Law Project. Read their mission statement below:

The Sylvia Rivera Law Project (SRLP) works to guarantee that all people are free to self-determine their gender identity and expression, regardless of income or race, and without facing harassment, discrimination, or violence. SRLP is a collective organization founded on the understanding that gender self-determination is inextricably intertwined with racial, social and economic justice. Therefore, we seek to increase the political voice and visibility of low-income people and people of color who are transgender, intersex, or gender non-conforming. SRLP works to improve access to respectful and affirming social, health, and legal services for our communities. We believe that in order to create meaningful political participation and leadership, we must have access to basic means of survival and safety from violence.”

JACK FRIDAY

ARTICLES

Don’t Worry About Your Workout, Just Get Up and Keep Moving – Nicole Tsong for the Seattle Times

CrossFit WOD for Champagne Friday 6/16

“JACK”

AMRAP in 20 minutes:
10 push press, 52/38kg
10 kettlebell swings 24/16kg
10 box jumps, 24/20″

Post score to whiteboard!

Olympic Weightlifting WOD

snatch, clean & jerk, HEAVY

Kettlebell WOD

– Primal Movement Warmup and Mobility
– Rack walks depending on weather.
– Pressing and Squat focus on the workout. With lots of swings to get our work in.

Gymnastics Strength WOD

scap warmup, muscle-up strength development, Jefferson curls, static/dynamic conditioning

Pull! Pull! Pull!

Nate A at UrbanCF’s FIGHT GONE BAD circa 2011

The pulling movement pattern should be solid: pull the shoulder blades (“scaps”) together, following through with the elbows. In the row, you drive with the legs and finish with the elbows. In the hang power clean, you drive with the legs and finish with the elbows (first up then forward). In the Pendlay row, you simply hold the position and finish with the elbows.

Better scap function lead to better posture and more efficient movement patterns overall!

ARTICLES

+ Macro Calculator – CALCULO

CrossFit WOD for Thursday 6/15

EMOM for 4 min: 12reps strict or weighted pullups

4 rounds for time
250/200m row
15 hang power cleans 61/43kg
15 Pendlay row, 61/43kg

Post time to whiteboard!

HellaFit WOD

A metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD

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