Posts

Ranch Chipper


Mika T at the bottom of her squat

A take on the Ranch Chipper from the 2016 Games, this is a calculated but fast sprint!

ARTICLES

+ Nevermind CCTV in Slaughterhouses- We Need to End the Meat and Dairy Industry Altogether – The Independent

CrossFit WOD for Wednesday 8/16

for time:
50 wall ball shots
25 med ball situp throw
400m med ball run

Rx = 20/14 lbs, Fitness & Health = 14/8 lbs, Performance = 30/20 lbs

Post time to whiteboard / comments!

Olympic Weightlifting WOD

cleans, front squats, clean pulls

Powerlifting WOD

back squats, strict press, deadlift

Kettlebell WOD

– Primal mobility
– Clean skill work
– Snatch skill work
– Lunges and presses to finish

The Triple G Chipper


Chip C and Leah W

Let’s see how you fare with today’s chipper! The Games-level athletes hit each exercise in pretty big sets.

ARTICLES

+ Has the Smartphone Destroyed a Generation? – The Atlantic

CrossFit WOD for Wednesday 8/9

for time:
100 pullups
80 med ball situps
60 pistols, alternating
40 calorie row
20 one-arm kettlebell push press, 24/16kg

Performance does GHD situps and 32/24kg push presses.

Post times to whiteboard / comments!

Olympic Weightlifting WOD

max clean & jerk, front squats

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal movement
– Mobility work
– Get up skills
– Swing drills
– Simple & Sinister

Ropes?

Here’s one way to scale rope climbs, while allowing you to practice the most difficult aspect of rope climbing- the locks!

Rope climb progressions (2 of 3): heel lock #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

Rope climb technique (3 of 3): Spanish Wrap #CrossFit #ropeclimbs

A post shared by Andrew Bueno (@kneesout) on

ARTICLES

+ Team USA Wins 12 Medals (So Far) at Pan American Weightlifting Championship – BarBend

CrossFit WOD for Wednesday 7/26

[Rx]

for time:
60 wall ball, 20/14#
50 weighted situp, 20/14#
40 burpee
3 rope climbs
20 HSPU
1 mile run

[Performance]

for time:
60 wall ball, 30/20#
50 GHDSU
40 target burpee
3 legless rope climbs
20 HSPU
1 mile run

Notes:
Let’s try to make the biggest splashes and see what kind of big sets you can hit for each exercise. 2-3 sets would be cool, but unbroken would be even cooler! Take as much rest as needed during transitions, but see if you can get big sets.

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, push presses

Powerlifting WOD

back squats, bench press, deadlifts

Kettlebell WOD

– Primal mobility with extra movements
– Armbars and Halos for shoulders
– Getups and swings to prepare for Simple and Sinister.

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