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Snow Week?

with Carl Paoli at the FreeStyle Connection Seminar

On the agenda this week:

CrossFit classes – This week our focus is on volume! Make sure you wear the appropriate attire for the jump roping and running days, and be mindful of the condition of your hands. Workouts include the “40/40”, double unders/bear crawls, kettlebell sumo deadlift high pulls, t2b/hspu/pistols, du/deadlifts/du/hang power cleans/du/power snatches, LYNNE, box jumps/wall ball/burpees, and a reverse CGO 14.5

Olympic Weightlifting classes – We begin our new winter cycle. Focus on learning to pull under the barbell, and we’ll also increase that leg strength so we can get you prepared for our In-House FCF Weightlifting Meet on Saturday 12/2.

Powerlifting classes – With just one week left we’ll hit a handful of new lifts, reinforce some accessories and their engines, and get you prepared for next week’s max retests.

HIIT & HellaFit classes – Our new High-Intensity Interval Training class will leave you feeling accomplished but tired, so try it out. HellaFit has some real nice burners planned for the weekend too!

Kettlebell classes – Another week of quality and consistency! Use the hips! Brace the core!

Gymnastics Strength classes – Muscle-up strength and skill work is still the main agenda so expect conditioning the engines necessary for the skill, strength work surrounding the pullup and dip, and stretching all of the body!

ARTICLES

+ 2017 Reebok CrossFit Invitation Recap – CrossFit Games

CrossFit WOD for Monday 11/6

for time:
40 handstand pushups
40 front squats, 80/60kg

Post time to whiteboard!

Olympic Weightlifting WOD – Week 1/4, Day 1/3

muscle snatch + snatch balance + snatch drop, power snatch + snatch complex, tempo back squats

snatch push press, step-ups, weighted v-ups

Powerlifting WOD – Week 5/7, Day 1/4

Max Effort Upper Body

floor press, dumbbell bench press, Tate press, JM press, banded pull aparts, GHD oblique crunches

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

ELIZABETH-ISABEL-FRAN

High-Five Friday: Bobby and I at the 2017 RCF Games

ARTICLES

+ Brute Strength Training 2017 Retreat – brUTE strength

CrossFit WOD for Friday 8/25

ELIZABETH

21-15-9 reps for time:
power clean, 61/43kg
ring dips

ISABEL

30 snatches (61/43kg) for time:

FRAN

21-15-9 reps for time:
thruster, 43/29kg
pullups

All three workouts will run on the same clock. Each workout has a time cap of 10:00, so from 0:00 to 10:00 do ELIZABETH, from 10:00 to 20:00 do ISABEL, then from 20:00 to 30:00 do FRAN. When you finish you have the remainder of that cap to adjust your equipment and rest.

Post all three times to whiteboard!

Olympic Weightlifting WOD

snatches, clean & jerks

Powerlifting WOD – Final Day

power clean max, back squat max, bench press max

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Rack and OH work
– Shoulder and hip mobility
– Swings, presses and squats.

Establish a Max

Setting a personal record at the 2017 Trident Championships

ARTICLES

+ A New Type of HERO WOD – CrossFit Lumos

CrossFit WOD for Friday 8/17

establish a 1RM clean & jerk

Post loads to whiteboard!

Olympic Weightlifting WOD – Week 7 of 12

snatch, clean & jerk

Powerlifting WOD – Week 11 of 12

power clean max, back squat, bench press

Gymnastics Strength WOD – GS 32

hanging and handstands

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Lunges, swings and presses

TREVOR

Flashback Friday: me, Minh, and Tony hitting some squats and pullups at FCF 1.0

ARTICLES

+ I’m Not Ready To Buy a Camera Yet! (Cell Phone Tips) – The Ransomed Media

CrossFit WOD for Friday 8/4

TREVOR

in teams of 4; for time:
300 pullups
400 pushups
500 situps
600 squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Post time to whiteboard!

Olympic Weightlifting WOD

snatch complex, clean & jerk complex

Powerlifting WOD

power clean, squat, floor press

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries
– Swings (lots of them), lunges (some of them), presses (quite a few) and squats

Gymnastics Strength WOD

movement games, wrists and shoulder strengthening, core conditioning, handstands, core conditioning, handstands, stretching

The 2017 CrossFit Games Are THIS Weekend!

Throwback Thursday: Nathan, Isaac, Hannah, me, and Sheena at the 2015 CrossFit Games

So download the pretty good CrossFit Games app on your phone to stay updated on all the action! Keep an eye out on team Cascade CrossFit featuring Hannah- we’re so proud and excited to watch her and her team represent and kill it!

ARTICLES

+ Truth Talk – Morning Chalk Up


(This is the entire event. Fast forward to see the top athletes go at it)

CrossFit WOD for Thursday 8/3

DOUBLE PYRAMID HELEN

for time:
1200m run
63 kettlebell swings
36 pullups
800m run
42 kettlebell swings
24 pullups
400m run
21 kettlebell swings
12 pullups

Rx = 24/16kg kettlebell. Performance = 32/24kg kettlebell, chest-to-bar pullups.

Post time to whiteboard / comments!

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

Long Interval:
1000m run
3:00 rest
8 x 300m (100m jog, 150m sprint, 50m walk)
3:00 rest
1000m run

RUUUUN!

AP & AB

This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!

ARTICLES

+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox

CrossFit WOD for Monday 7/17

8 rounds of a 400m run with 90 seconds rest between each effort.

Post total time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, back squats, snatch high pull

Powerlifting WOD

back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU

Kettlebell WOD

– Primal mobility
– Shoulder stability
– Simple and sinister technique

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

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)

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

Loading Maxes

Dave H

We’re going to max out the bench press again so if you missed Monday you get another chance. If you WERE here let’s look for a 3RM max or grab a board and see if you can go over 100% with a shorter range-of-motion.

We’ll also hit the deadlift! Make sure your hands are ready and your posterior chain is set.

ARTICLES

+ Ask the Super Strong Guy: Can I Deadlift Without Wrecking My Back? – Bodybuilding.com

(This video is about 5 years old!)

CrossFit WOD for Wednesday 4/19

– 17 minutes to establish a 1RM bench press
– 17 minutes to establish a 1RM deadlift

for time:
800m run
40 ring dips
40 situps

Olympic Weightlifting WOD

clean & jerk with paused recovery, front squats, behind-the-neck push press, partner mb situp, standing twisted, pause clean high pull, split press

Kettlebell WOD

Primal movement warmup

Weighted carries (hopefully it will be nice) and halos to get blood moving.

We will be working squats and presses. Swings will be worked into the rest periods.