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Leveled Up!


Sheena C and her Level 2 CrossFit Trainer crew at CrossFit Belltown (courtesy CrossFit.com)

She was so excited she couldn’t help but blink.

ARTICLES

+ Drunk On Sugar? – CrossFit Journal

The decision has been made. We will be stopping sales of water and KILL CLIFF and instead now only serve Michelob Ultra as a post-workout beverage:

How many popular CrossFitters did you spot?

CrossFit WOD for Monday 2/5

bench press 5x5x75%

Fitness

3 rounds for time:
20 wall ball, 20/14#
20 burpees

Performance

3 rounds for time:
20 2-for-1 wall ball, 20/14#
20 plate jump burpees

Post times to whiteboard!

Olympic Weightlifting WOD – Test Week!

Monday: back squat, snatch max
Wednesday: front squat, clean & jerk max
Friday: overhead squat, power snatch, power clean & jerk

Kettlebell WOD

Ground Force
Skills: Cleans
Review: TGU
Simple and Sinister Test

BEAR Complex, Pukie Brewster, Dubs

Burpees, when done with the Freestyle Connection method (linked video below), should be considered cardio as it remains low-powered, but rhythmic and repeatable for a long period of time.

[1.] straight legs, bend over, [2.] sprawl back to lay down, [3.] pushup to arch (squeeze butt to protect low back), [4.] jumping good morning, [5.] clap overhead, [6.] repeat

Alternatively you can do a burpee by sprawling hard, absorbing the drop, immediately staying tight for a quick pushup, kicking the feet back up, and jumping vertical while clapping overhead. This requires a strong midline and can tax the upper-body pushing muscles sooner than the other method.

ARTICLES

+ The Three Amigos of Ego – CrossFit Journal

CrossFit WOD for Skills Sunday 1/8

BEAR COMPLEX every 2 minutes on the minute for 14 minutes, then

“PUKIE BREWSTER”

150 burpees for time

followed immediately by 2 minutes max double unders

Post time to whiteboard!

HellaFit WOD

TABATA THIS+THAT

1. OH hold
2. thrusters
3. weighted lunges
4. pushups
5. pull-ups/ring rows
6. athlete’s choice of bike, row, jump rope

1 minute of midline work after each tabata.