Trident Championships 2017 Recap

Big thanks to M. Street of Fulcrum Training Hall for snapping the picture!

Robyn S, Vicky B, Gabrielle F, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and myself all competed this past weekend under the watchful eye of Adrian T at the Trident Championships 2017 down at Trident Athletics in Tacoma. A huge thanks to the support crew who came out including but not limited to Eli S, EJ B, Jaime M, Olga C, Jo K, Tina L, and everyone who watched it on facebook live! Many PRs, qualifications for the American Open Series, and a 3rd Place finish for mama Vicky!

I’ve linked the archived facebook streams below if you’d like to watch (Especially Women’s Open Session A)

ARTICLES

+ Trident Championships 2017 (Achieved) Live Streams – Facebook

CrossFit WOD for Tuesday 6/27

5 rounds for total reps:
max alternating kettlebell presses
max pullups

Fitness = 12/8kg, Rx = 2×20/12kg, Performance = 24/16kg and chest-to-bar pullups.

Post all 5 round totals 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!

Endurance WOD

Short Interval: 6x 400m runs at 75% effort

Gymnastics Strength WOD

SKILLS: Slack Line, stretching, conditioning, midline conditioning

Deadlifts, Med Ball Cleans/Toes-to-Bar/Run

Like always CLICK TO EMBIGGEN!

Thanks to everyone who came and marched with us yesterday!

ARTICLES

+ Stay Tight! How to Breath, Brace, and Save Your Spine – Athlete Daily

A mesmerizing video on the manufacturing process of the tool you use very often in the gym. We’re proud to say that 90% of the barbells we have in the gym are Rogue Fitness barbells.

CrossFit WOD for Monday 6/26

deadlift 5x3x83%, 4x2x85%, 3x2x87%

3 rounds for time:
50 medicine ball cleans, 20/14#
25 toes-to-bar
800m run

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1, Day 1

Congratulations to all of the athletes who competed in the Trident Championships this weekend! Including Gabrielle F, Robyn S, Bri M, Kylie C, Megan K, Nathan M, Guillaume C, and Andrew B. Today marks the beginning of a new cycle!

snatch complex, clean complex, back squats

Powerlifting WOD

box squat, floor press, (weighted) pullups

Kettlebell WOD

– Primal movement
– Turkish Getup skilll work to warm up and mobilize.
– Single arm swing work. We will be working on skills necessary for the return of Simple and Sinister.

Trident Championships 2017 Live Streams

Big thanks to Trident Athletics for always running a smooth, fun event!

Women’s Open Session B (Robyn S, Vicky B)

Men’s Open Session B (Nathan M, Guillaume C)

Women’s Open Session A (Gabrielle F, Kylie C, Bri M, Megan K)

Men’s Open Session A (Andrew B)

(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