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Chipper Thursday

AP working his way through the plank obstacle at an early VERSUS throwdown

ARTICLES

+ Avoid Workout Injuries – Airrosti
+ Weightlifting Competition Warm-up Room Etiquette – Catalyst Athletics

We have a large number from our barbell club competing at the Trident Championships on 6/24 down at Trident Athletics in Tacoma.

CrossFit WOD for Thursday 6/8

Rx
for time:
800m run
10 back squats, 70/50kg
20 hand-release pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 70/50kg
30 hand-release pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 70/50kg
40 hand-release pushups
50 kettlebell swings, 24/16kg

Performance
for time:
800m run
10 back squats, 84/57kg
20 ring pushups
30 kettlebell swings, 24/16kg
400m run
20 back squats, 84/57kg
30 ring pushups pushups
40 kettlebell swings, 24/16kg
200m run
30 back squats, 84/57kg
40 ring pushups
50 kettlebell swings, 24/16kg

Post time to whiteboard!

HellaFit WOD

a 30-minute conditioning piece for cardio and stamina development!

Endurance WOD

Long Interval: 4x 1600m run, resting 3:00 between efforts

Foundations 2

deadlift 5×5

tabata (goblet) squats, ab-mat situps, kettlebell sumo deadlifts, and burpees

J. Zimmerman

Jesse G.

Today’s workout is in memory of Jon Zimmerman, CEO and co-founder of Front Desk, a local Capitol Hill software company which develops software focused on client management and scheduling for fitness studios. Jon was a fellow CrossFitter and co-founded the startup in 2012 after he helped run a CrossFit gym. He was not only a CrossFitter and a community member, but also a mentor, husband, father and friend. Jon passed away on Monday April 25, 2016. He was 47 years old.

ARTICLES

Stop Taking NSAIDs (And Get Out of Pain) – Athlete Daily

CrossFit WOD for Tuesday 5/23

for time:
1000m row
20 dips
40 goblet squats
60 alternating kettlebell snatch
1000m row
(1 minute rest)
1 minute max pull-ups

Fitness = 20/12kg, Performance = 24/16kg & strict ring dips and pull-ups.

Compare to 5/23/2016. Post time/max pull-ups to comments!

Endurance WOD

Short Interval: 7x 300m run, with :60 rest between efforts.

 

Tasty Tuesday

Wendy C, Crystal B during 17.5

Have you filled out our SPRING ATHLETE SURVEY yet?!

ARTICLES

+ Paleo Lunchbox Ideas – Nom Nom Paleo

A handful of FCF athletes are dialing in their nutrition a whole bunch of different ways (quality-wise like W30 or paleo, quantity-wise counting macronutrients or calories) for a multitude of different reasons (weight-loss, weight-gain, health markers, getting right for summer, etc.) and we’ve started a facebook support group for anyone interested in joining in.

CrossFit WOD for Tuesday 4/4

Rx

for time:
70 wall ball, 20/14# to 10/9′
60 russian kbs, 24/16kg
50 HR pushups
40 t2b
30 db squat snatch

Performance

for time:
60 wall ball, 20/14# to 11/10′
50 perfectly-vertical kbs, 32/20kg
40 HSPU
30 knees-through-elbows
20 kb squat dead snatch, 32/20kg

Let’s test your capacity and see how UNBROKEN you can do this workout. Post time to whiteboard!

HellaFit WOD

THE UPHILL

30 min AMRAP:

10 shuttle sprints
20 hanging leg raises / v-ups
30 squat+press
40 walking lunges
50 KBS

World Eater

Squad 17.3

ARTICLES

+ Facebook Event – VERSUS X Intergym Throwdown – Foundation CrossFit
+ The night before Versus (Friday) we will show The Fittest On Earth: A Decade of Fitness, the newest from CrossFit Films at 7:30pm

CrossFit WOD for Tuesday 3/14

AMRAP in 20:00
8 dips
9 kettlebell swings, 24/16kg
10 toes-to-bar
9 push press, 52/34kg
8 burpees

Post scores to whiteboard!

HellaFit WOD

 

Team Saturday

CrossFit WOD for Saturday 3/11

in partners, for time:
90 burpees
80 situps
70 perfectly vertical kettlebell swings
60 HR pushups
50 synchro kettlebell lunges
400m farmer’s carry together

In this workout each pair will have a pair of kettlebells. They may not touch the ground, otherwise the entire workout starts from scratch.

Post time to whiteboard.

A Partial Fifty

Megan P

Anyone else marking anything off of their BINGO sheet?

ARTICLES

+ Top 10 Mistakes CrossFitters Make – Tabata Times

CrossFit WOD for Friday 2/3

tempo chinups, then

Fitness

for time:
50 box jumps, 24/20″
50 ab-mat situps
50 walking lunge steps
50 kb swings, 24/16kg
800m run

Performance

for time:
40 box jumps, 32/24″
40 GHD situps
40′ overhead walking lunge steps, 2×50/35#+
40 perfectly vertical kettlebell swings, 32/24kg+
800m run

Post times to whiteboard!

Olympic Weightlifting WOD

overhead squat, power snatch + snatch balance, power clean + push press + jerk