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On To Week 4!

HAPPY HALLOWEEN!!

Can you guys believe we’re already into week 4 of our challenge? Not much has been happening, though I know this past weekend there were a ton of Halloween happenings. I hope you all had a wonderful time! Now I expect you all to reset this coming week like…

I also wanted to share Michael C.’s Halloween costume this year: so clever, so simple, and “why-didn’t-I-think-of-that” ! Haha! I hope it serves as a reminder to use your IP/favorite tool to cook/prep. I plan on dressing up to coach on Tuesday, so wear your costumes one mo’ time!

Before I sign off, will you do me a favor? Sometime this week in the gym.. I’d really love it if you would go to the whiteboard (closest to the windows) and take a look at who else is participating in the challenge. Find someone who is doing something different than you and strike up conversation. Ask them how it’s going! Maybe you don’t know much about what they’re doing and you want to know more about it. Then share with me what you find out by chatting at the gym (if it’s not too hectic) or sending me an email.

Have a wonderful week!

– Sheena


ARTICLES

CrossFit WOD for Halloween Tuesday 10/31

Put your Halloween costume to good use (AGAIN) by showing up to workout in it!

3 rounds for time:
50 double unders
15 push jerk, 43/29kg

Post time to whiteboard!

CompEx WOD

Each with a 5:00 time cap:

a.
21-15-9 rft:
db/kb burpee
db/kb kettlebell swing

b.
15-12-9 rft:
db/kb burpee
db/kb thruster

c.
12-9-6 rft:
db/kb burpee
db/kb jerk

Gymnastics Strength WOD – Class 53

muscle-up
– hanging and support warmup
– skill work
– strength work
– putting it all together

tumbling

forward roll intro

Foundations WOD – Class 7

“KAREN”

150 wall ball shots for time

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

Every 5:00

Nate Helming of The Run Experience timing our runs

ARTICLES

+ Author Talk: Michelle Tam and Henry Fong of Nom Nom Paleo – Book Larder

CrossFit WOD for Thursday 6/22

every 5:00 for 4 rounds:
20/15 calorie row
15 wall ball, 20/14# to 10/9′
10 burpees

Post attendance to whiteboard.

HellaFit WOD

5:30pm!

Endurance WOD

Long Interval: 4x 1200m run, with 3:00 rest between efforts

Foundations 8 WOD

KAREN or JACKIE

MBC KAREN

ARTICLES

+ Taste This, Seattle: The Fish Toast at Analog Coffee’s B-Side Is One of the City’s Best Eggless Breakfasts – The Stranger

CrossFit WOD for Tuesday 6/20

for time: 150 medicine ball cleans, 20/14 lbs

Fitness = 10/8 lbs, Performance = 30/20 lbs

Endurance WOD

Short Interval: 10x 200m run, with 1:00 rests between efforts

Gymnastics Strength WOD

 

Foundations 7 WOD

“JACKIE”

for time:
1000m row
50 thrusters, 20/15kg
30 pullups

Burpees & Box Jumps

Yesterday we tested your strength, today we test your work capacity- specifically your muscular stamina and conditioning.

What engines give out? Which engines stay strong? Lungs? Lower legs? Feet? Back? If you’re paying attention you can utilize different techniques to favor whatever engine is fresh.

ARTICLES

+ Jessamyn Stanley and Nicole Tsong Discuss ‘ Every Body Yoga’ – Seattle Public Library Events

CrossFit WOD for Thursday 4/20

10 rounds for time:
10 burpees
10 box jumps, 24/20″

Post time to whiteboard!

HellaFit WOD

TRIPLETS OF HELLVILLE

1 min each movement,
3x each set,
1 min rest between sets

1:
– toe taps
– weighted 3-point lunge
– single-leg deadlift

2:
– jump rope
– pause goblet squat
– reverse plank

3:
– skater lunges
– strict press
– renegade row

Foundations Class 8

low-bar back squats, then

“KAREN”

150 wall ball for time

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