Posts

Pull & Push

ANNOUNCEMENT

Beginning this month we will begin our new HIIT (High-Intensity Interval Training) Classes, replacing HellaFit on Tuesdays 12pm/5:30pm and on Thursdays 12pm/5:30pm. There is no change to HellaFit on Sundays.


1. In the snatch, you pull the weight from the ground, rotate the bar through the shoulders, then push the bar to lock it out and receive the bar.

2. In the muscle-up, you pullup so strongly that you land on top of the implement (rings, bar), then must dip out to finish the rep.

3. In the clean & jerk, you pull the bar up from the ground to the rack position, take a breath and reset the midline, then push the bar up as you push your body down into a power or split position.

ARTICLES

+ A Lesson From the Biggest Losers: Exercise Keeps Off the Weight – NY Times

CrossFit WOD for Wednesday, November 1st

AMRAP in 22 minutes:
200m run
8 hang power cleans, 61/43kg
8 muscle-ups
200m run
8 snatches, 61/43kg
8 muscle-ups

Post scores to whiteboard! (run doesn’t count for anything! just reps)

Olympic Weightlifting WOD – Buffer Week, Day 2/3

3-position clean, front squat max

Powerlifting WOD – Week 6/7, Day 2/4

pause squat, deficit deadlift, GHRs, box jumps, front-elevated split squat, kettlebell swings, banded plank

Kettlebell WOD

Primal mobility

Turkish Getup focus

Swings and lunges to finish class

Barbell Sprint

Thrusters at the RCF Games 2017

ARTICLES

+ A Lesson In Longevity – The Cascade Classic

We have Robyn, Zheng, Megan, Bobby, and Devin competing this weekend at the Cascade Classic, held in Magnusson Park this weekend! Come out and support!

CrossFit WOD for Thursday 10/19

15-12-9 reps for time:
power clean
thruster

Rx = 52/38kg, Performance = 70/49kg

Post time to whiteboard.

First Full Week of Fall

Bobby B during the Thruster Ladder at the 2017 RCF Games

WE ARE CLOSED TUESDAY EVENING! We are hosting the Freestyle Connection Seminar with Carl Paoli from 6:30pm to close. If you’d like to join you can register at the link!

This week we see KALSU, ARAGOM, more tempo deadlifts, tabata fun, lunge/bar muscle-ups, one of the even-numbered events from the 2017 CrossFit Team Series, the last of the Wodapalooza Online Qualifier events, the full version of LUKE, back squats and bench presses.

ARTICLES

+ Carleen Mathew’s Longest 278 Seconds – Morning Chalk Up

CrossFit WOD for Monday 9/25

KALSU

every minute on the minute do 5 burpees. in the remaining time do as many thrusters (61/43kg) as possible.

Score = time it takes to complete 100 thrusters.

Olympic Weightlifting WOD – Week 3/7, Day 1/3

pause snatches, pause back squats, chest fly, 3-position (hollow, 1/2, whole) V-up, box jerk, good mornings

Kettlebell WOD

Primal mobility (extended)

Banded rotatory stability exercises

Getup and single arm swing focus

Simple and sinister

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.

Bring Knee Sleeves

photo by Chris Rosa

Today’s workout was introduced to us at the 2017 RCF Games. I had to do the traditional back squat version followed by sprinting, Bobby had to do it with shoulder-to-overhead (many, many push and power jerks) followed by lunging.

You’re welcome.

ARTICLES

+ Live Blog: Seattle Primary Election 2017 Results – Crosscut
+ Blistering Heat Wave Threatens Seattle, Where Only a Third Have Air Conditioning – NY Times

CrossFit WOD for Wednesday 8/2

Shoulder-to-Overhead (52/38kg) version of “BRING SALLY UP“, then

400m walking lunge for time

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean & jerks, front squats

Powerlifting WOD

back squat, press, deadlift, pause deadlifts, hanging leg raise, lat fly,

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch volume work

Push Presses Are Leg Exercises

Bobby B

Violent leg and hip extension should be the focus within push pressing. The arms simply continue the speed developed by hitting the ‘finish’ position.

CGO2017 Team Foundation CrossFit watch:

ARTICLES

+ Why I Did It – Natalie Newhart

CrossFit WOD for Wednesday 2/1

2 rounds for time:
30 wall balls
20 push press, 44/30kg
10 muscle-ups

Start and end with 200 double unders. Post time to whiteboard!

Olympic Weightlifting WOD

front squat, clean & jerk, clean high pull

Kettlebell WOD

– Ground force
– Planks and windmills
– Skill work: Snatches
– 10 minute TGU to arm with 10 sec pauses

Dubs/SU/WB

Bobby B and Dave H

ARTICLES

+ Coaching Roundatable CrossFit Open 14.4: Tips and Advice – Tabata Times

CrossFit WOD for Test Tuesday 1/24

50-40-30-20-10 reps for time:
wall ball
situps
double unders

OR if you’ve never done the benchmarks separately before

“ANNIE”

50-40-30-20-10 reps for time:
situps
double unders

rest 1 minute, then

“KAREN”

150 wall ball for time

Post times to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

100m run
20 lunges
30 push-ups
40 Russian twists
50 KBS