Posts

,

The End (or The Beginning)

You made it! HOORAY!!

via GIPHY

Congratulations on all of the dedicated time, preparation, and will power performed during the last five weeks (six, if you include the education week)! We really appreciate all of you participating and supporting one another along the way.

If you missed it, we posted a blogpost with some advice on how to approach the completion of the nutrition challenge! If you participated, you should’ve received an e-mail with a link to a survey to fill out. Remember why you decided to eat cleanly in the first place and that should be your motivation to continue the good habits you’ve been practicing.

Great job everybody! See you at the gym!


ARTICLES

+ I Didn’t Want to Try Because I Didn’t Want to Fail – Morning Chalk Up

CrossFit WOD for Tuesday 11/14

back squat 5×5, then

(Rx) EMOM for 21 minutes:
a. 35 double unders
b. power snatch + hang snatch + snatch
c. 25 push-ups

(PERFORMANCE) EMOM for 21 minutes:
a. 50 double unders
b. power snatch + hang snatch + snatch
c. 12 hspu

Post squat weight to whiteboard!

Front Squats and Rope Climbs

Lauren B & Nathan M

May these two goat belly together forever- congratulations on the engagement!

ARTICLES

+ Fittest On Earth? – PeteJourgensen

CrossFit WOD for Tuesday 9/5

front squat 5×3

AMRAP in 5 minutes:
10 burpees
5 kettlebell dead squat clean/side, 24/16kg
1 rope climb

Rest 5:00, then repeat.

Post scores 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!

Gymnastics Strength WOD

Handstands/Hanging: finger/hand/wrist prep then kick-ups into the wall, Messiah Stretch, Super Pigeon, station conditioning, Crossover Symmetry

CompEx WOD

21-15-9 rft:
power snatch, 35/25kg
C2/AB calories

“HEAVY FRAN”

15-12-9 rft:
thruster, 61/43kg
weighted pullup, 45/30#

30-20-10 rft:
kettlebell swings, 24/16kg
GHDSU

Rest 5:00 between workouts.

Foundations 7

“KAREN”

150 wall ball shots for time

BREATHE!

Practice this yesterday! And today! And tomorrow!

Breathing exercises are becoming more popular in the training world, even though it’s something we all already do. The Valsalva Maneuver, Pranayama, and others have been around forever. Wim Hof has popularized a scientifically-backed method that feels crazy when you practice it enough.

For those who’ve chatted with me in the past couple of months know I’ve been mentioning Wim Hof over and over, but this video does a great job of summarizing what it is, how to do it, and what the expected outcome is. The Iceman also has an app out there if you are interested.

ARTICLES

+ Why I’m Quitting Tillamook Cheese – Good Stuff NW

CrossFit WOD for Tuesday 3/20

push press 5x5x80%

21-15-9 for time:
cleans, 61/43kg
burpees-over-bar

Post time to whiteboard!

HellaFit WOD

Come find out!

Kettle Up


Kettlebell class

“Theory without practice is as limited as practice without theory.”

ANNOUNCEMENTS

– Community CrossFit Class this Saturday the 14th at 12PM, every person on Earth welcome! Tell your friends, fam, and coworkers interested in our upcoming Foundations program… or anyone else who just wants to sweat it out!
– Next Saturday, January 21st is our Annual Not-Holiday Party at Optimism Brewery (6-8pm reservation)

ARTICLES

+ Paleoethics Signs Three-Year Sponsorship Agreement with CrossFit Games – The Barbell Spin

CrossFit WOD for Volume Wednesday 1/11

for time:
1k row
50 thruster, 20/15kg
30 sit-ups

then again at 2/3 and 1/3 of that volume. Rest 3 minutes between each. Post times to whiteboard.

Olympic Weightlifting WOD – Week 3, Day 2

front squat, slow clean high pull + clean + jerk, push press

Kettlebell WOD

Ground force

Clean Skill Work

Armor Building (2 cleans, 1 press, 3 squats) you go, I go, for 20 minutes

5 minute warm down (not ground force)