More Bells



+ Armor Building, by Dan John – T-Nation

CrossFit WOD for Tuesday 12/12


crawling & tumbling

YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats

– complete 300 double kettlebell swings with perfect form.
– every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats

bonus: turkish get-ups / arm bars / windmills

HIIT WOD – 12pm/5:30pm

Short Interval

:40 on/:20 off for 16:00
– hop squatch ladder
– lateral shuffle shuttle
– seated med ball Russian twist, R side
– seated med ball Russian twist, L side

:30 on/:15 off for 12:00
– seated row (CS)
– slam ball squat thrusts
– rolling v-up

:20 on/:10 off for 8:00
– burpee box jump over
– seated Arnold press + squat off med ball

CompEx WOD – 6am

kettlebell class sample (in CrossFit classes)


EMOM for 24 minutes:
– low hang snatch + snatch balance + snatch
– 12 (single leg) t2b
– low hang clean + power jerk + clean + jerk
– 12 HSPU

Gymnastics Strength WOD – 8am

leg development

150 GHD hip extensions
150 banded hip extensions

– GB squat series
– seiza complex

box jump cycling

tabata box jumps

100 calf raises
50 weighted calf raises, inward
50 weighted calf raises, outward

tabata box jumps

100 calf raises

SCI Holiday Program – Last Week!

Happy Monday everyone!

This is the last week we are collecting donations and we will be delivering our loot to Swedish this Friday, 12/15! I have added in a few more items to each of the families’ wish lists in the gym.

I also wanted to add that you can still sign up to bring in an item even though someone else might’ve already signed up to bring it in. We don’t have to fulfill everything on the wish list but I don’t see why we shouldn’t! ‘Tis the season of giving, if you are able to.

More information on the families HERE.

I’m so grateful to see the lists almost all full! Thanks again for being a part of our supportive community and for helping us give back!



Cover Those Shins

Best of the Rest 2015

Knowing proper rope climb technique can greatly improve your time in rope climb workouts: jump and grab (straight arms), layback for a knees-to-elbows, foot lock the rope, squat up and you pull the rope toward your hips. Reach and repeat.


+ Why Do Recipe Writers Lie About How Long It Takes to Caramelize Onions – Slate

CrossFit WOD for Monday 12/11

snatch 7×2


5 rounds for time:
15 kettlebell thrusters, 2x 16/12kg
50 double-unders
15 c2b pullups


5 rounds for time:
15 dumbbell thrusters, 2x 50/35#
40 unbroken double unders
3 legless rope climbs

Post time to whiteboard!

Kettlebell WOD

abridged Primal warmup
swings & things
mobility work

Meats, Nuts, and Double Unders

Will E

Fastest way to a double under: using a properly-sized rope establish a “fast” single under, establish a “slow” single under, practice a double twist of the wrist, then put the slow jumps and a double twist together. Keep your body stretched and throw the double as soon as you detach from the ground.


+ The Meat and Nuts Breakfast – Strength Sensei

CrossFit WOD for Friday 12/8

for time:
100 pullups
200 air squats
100 T-pushups
200 double unders

Post time to whiteboard!

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

Clean & Jerks

Paul S

Jerk blocks provide an elevated surface to drop the weights back onto  when working on jerks. This way you don’t have to lower your weights back onto the rack position (a skill in itself) or to drop it down to the ground completely every rep.


+ Donny Shankle Barbell Complex – All Things Gym

My favorite tricep lockout accessories! In addition to Tate Presses, DB Rollback Extensions and the Dumbbell version of JM Presses are my favorites for building that lower part of the tricep, above the elbow, for a stronger lockout in any pressing movements. For more movements like these in a structured program, follow our Conjugate CrossFit or Powerlifting programming at Direct Message me for more information or a direct link to the program you are interested in! Conjugate CrossFit programming link in my Bio! 🎥: @wild1media @livelargefitness #Conjugate #WODFollow #CrossFit #Powerlifting #Fitness #Coach #ConjugateNation #CrossFitConjugate #SweattShop #livelarge @westsidebarbellofficial

A post shared by Laura Phelps-Sweatt (@lauraphelpssweatt) on

CrossFit WOD for Thursday 12/7

establish a heavy load for the following complex within 12 minutes: clean pull + 3 hang clean pulls + hang clean + jerk

rack jerk 6×2

3×20 dumbbell bench press
3×20 JM press
3×20 plyo pushups, challenging height every round

200 banded lat pulls, red/purple

HIIT WOD – 12pm

Long Interval

Every 5 mins for 25 mins

20 Cal Row
20 dbl db walking lunge steps
20 hanging knee raises
20 dbl db burpees

HIIT WOD – 5:30pm

Long Interval

Joint Mobility

Game: Partner crab races

1:15 Stations
-Wall Ball Situps
-Walking lunges
-Plank to Down Dog (add pushup for challenge)
-Step Ups with High Knees
-KB push presses
**Followed by Lap around the block and 45 seconds rest

50 KB Swings to finish

Competitive Exercise Sample

James S at the bottom of a handstand pushup (HSPU)

Today we sample one of our CompEx classes and see what it’s like: the goal of these classes is more on work, less on skill development. Completion of the standards is paramount, how you complete it is up to you. The volume involved means that you can potentially do a lot of work multiple times with little recovery in between efforts.


+ Russia Has Been Banned From the 2018 Winter Olympics – Ringer

CrossFit WOD for Wednesday 12/6

Skills warmup: pullups/dips, rope climbs, jump roping

AMRAP in 7 minutes:
35 double unders
7 double kettlebell overhead squats, 24/16kg

for time:
800m run
40 calorie row
20 burpee over rower

(11:00 time cap)

abs, biceps finisher

Kettlebell WOD

– Primal Mobility
– Shoulder stability
– Get up skills
– American swing discussion/practice
– Simple and Sinister finisher

SCI Holiday Program: Family K & Family X

‘Tis the season of extra giving! We have posted up the wish lists of the two families we are adopting this holiday season (via the Swedish Cancer Institute Holiday Families Program) with their corresponding boxes below. If you are able to, please sign up to donate an item from their list and bring it to the gym by 12/14. Please place a check mark next to your name & item(s) when you bring it in please!

Family K is a single mother of 4 children with breast cancer, now post-surgery and currently in radiation treatment. She has no local support & works full time to support her two youngest children & college expenses for her two eldest children. She is often very busy with her demanding work, daily radiation treatment & driving kids to activities. Her focus has been to get through treatment & support her children, but has struggled with finding time for herself. Family K could use some extra comfort this year during the holidays. Any help would be much appreciated.

Family X is diagnosed with stage III lung cancer. He has not been able to work for the past six months due to his medical treatment & unfortunately, his work does not provide vacation/sick hours so he has not been able to receive any income. He is receiving food stamps & recently lost the room he was renting for $500 that he shared with his two sons. He is looking into shelter housing at this time. Despite his situation, the patient continues to remain positive and upbeat about his treatment. He is a really humble guy and asked for very little items on his wish list. He shared that he would be grateful to receive any assistance.

“Monetary donations to the Holiday Family Project help keep this lovely tradition going. If you wish to financially support the program you can donate online at HERE or make a check payable to Swedish Medical Center Foundation, Indicating Holiday Families Program Donation in the memo. If choosing this option, we will gladly provide a Swedish Foundation envelope to you.”

Thanks in advance for helping us give back to families in need during this holiday season!