MBC KAREN

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+ 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

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+ 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

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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

Bumper Time

Masskrugstemmen

Who’s ready for another FCF FIELD DAY?!

ARTICLES

Episode 58 – Nicole Carrol On the Early Days and Preserving the Culture of CrossFit – Julie Foucher

CrossFit WOD for Wednesday 6/14

deadlift 3x2x93%, 2x1x95%, 1x1x97%

AMRAP in 12 minutes:
12 plate ground-to-overhead
12 burpee onto plate
12 overhead lunges

Fitness = 20/10kg, Performance = 25/15kg

Post score to whiteboard!

Olympic Weightlifting WOD

clean & jerk, clean high pull, front squat

Powerlifting WOD

back squat, bench press, deadlifts, midline accessories

Kettlebell WOD

– Primal mobility: extended version with more crawling, hops, etc.
– Snatch skill work with presses and lunges worked in

Why Do I Celebrate PRIDE?

Why do I celebrate PRIDE?

I am passionate about our incredible gym family and I want to nurture the diversity, inclusion and equality that makes us our community so special. It’s important to me that our gym is safe, welcoming and respectful to all who come in. Pride Month is an opportunity to show my support for the LGBTQ community and explore new ways in which I can advocate for LGBTQ rights. As one of your coaches, I try my best to show my advocacy of LGBTQ issues through participation in events and through my words and actions. For me, it’s not enough to say that I believe in equality for all. I’ve made changes in my everyday life, like using language that promotes inclusivity (15kg bar vs. “women’s bar”) and taking a stand (and engaging in discussion) when I hear anti-LGBTQ slurs and remarks made.


Pick up a #LiftHeavyLoveStrong rubber wristband at the gym- we’ll be handing these out at the parade

If you identify as a straight ally for equality, I encourage you to check out some ways you can become active in creating a community (and world!) where diversity is the norm and all people have access to equal rights. It’s important to voice our advocacy for our fellow gym-mates, friends, family, coworkers and even those whom we aren’t close with. Don’t be afraid to speak up and come out!

Pride Parade is a great way to show your support, I’ll see you there!