(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

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

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

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!

A Kettlebell Chipper

Two-hands anyhow

ARTICLES

+ Sweet Potatoes vs. Potatoes: Which Are Really Healthier? – Precision Nutrition

CrossFit WOD for Tuesday 6/13

AMRAP in 3 minutes:
7 kb front squat, right side
7 kb snatch, right side
7 strict press, right side
7 kb front squat, left side
7 kb snatch, left side
7 strict press, left side
AMRAP kb swings

1:00 rest. Repeat for 5 cycles.

Fitness = 12/8kg, Rx = 20/12kg, Performance = 24/16kg

Score is total kb swings. Post score to whiteboard!

HellaFit WOD

A 30-minute metcon to test your mental and physical stamina, guaranteed to get you #hellasweaty.

Endurance WOD (5:30pm) / CompEx WOD (6am)

Short Interval: 9x 300m run, with a 1:00 rest between efforts

Gymnastics Strength WOD

Pistol skills, hip compression drills, hamstring flexibility, hinge strength, muscle-up accessories, core conditioning