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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

ANNIE. But Not.

Sarah B

The double under is a higher-level skill that takes tons of coordination. If you don’t have coordination it will take megatons of practice and concentration. See the linked article for a nice training program!

ARTICLES

+ Are You Tired of Tripping on Double Unders? – WODprep

CrossFit WOD for Thursday 4/13

for time:
10 deadlifts, 102/70kg
50 double unders
50 situps
8 deadlifts, 102/70kg
40 double unders
40 situps
6 deadlifts, 102/70kg
30 double unders
30 situps
4 deadlifts, 102/70kg
20 double unders
20 situps
2 deadlifts, 102/70kg
10 double unders
10 situps

Rx = 102/70kg, Fitness/Health = 61/43kg, Performance = 120/84kg. Alternatively use 60% of your 1RM deadlift.

Post time to whiteboard.

April 2017 Foundations WOD

500-400-300-200-100m row for time, while partner holds a double kettlebell rack

HellaFit WOD

TABATA THIS+THAT

1. burpees
2. squats
3. pushups
4. arch holds
5. OH lunges
6. power KBS

1 minute of midline or handstand work after each tabata.

 

What Rest?


Ann-Marie D testing Guillaume C as Zheng W and Kelsi A look on

How’s your compression?

Next week we’ll be an assessment week: tests for mobility, technique, and of course, work capacity benchmarks such as max pullups, bench press 1-rep max, deadlift 1-rep max, 2k row, CGO 12.2, ANNIE, THE CHIEF, and EMOM lifts.

We’ll also say farewell to Wendy C and Cheryl C who’ll be moving to NYC. Be here for Sunday the 23rd where we plan to hit five tests in three different classes and those two ladies will be there in each of the three classes!

ARTICLES

+ Does Cupping Help Anyone Other Than Olympic Swimmers? – Seattle Times

Answer: Yes, and you can see Leslie B for your cupping needs: SiomClinic.org

CrossFit WOD for Wednesday 4/12

5 rounds for max reps. 1:00 stations of
– burpees
– box jumps, 24/20″
– dips
– jumping lunges
– row (calories)
– plank

Performance = burpees, 30/24″ box jumps, ring dips, pistols, Assault Bike, one-arm plank.

Post score to whiteboard!

Olympic Weightlifting WOD – Week 3 Day 2

no-feet clean + clean + jerk, front squat, dip + jerk drive + jerk

weighted 1/2 situp + situp, kb side bend/side, db bench fly, z-press

Kettlebell WOD

Primal movement (with crawling) warmup (GFE if you have been coming to class)

Swing skill work. Progressing to single-arm swings and snatches.

Squats and presses to finish

CGO 17.4 is…

… CGO 16.4!

ARTICLES

+ Coaches Roundtable: CrossFit Open 16.4 – Tabata Times

CrossFit WOD for Friday 3/17

CGO 17.4 aka CGO 16.4

Rx
AMRAP in 13 minutes:
55 deadlifts, 102/70kg
55 wall-ball shots, 20/14# to 10/9′
55 calorie row
55 hspu

Scaled
AMRAP in 13 minutes:
55 deadlifts, 61/43kg
55 wall-ball shots, 20/10# to 9′
55 calorie row
55 hand-release pushups

Post score to whiteboard!

NOTES:
– If you are planning to come in for an active recovery day play with the movements, but don’t do any more than 25 reps of anything, especially if you know you’ll be ruined for Saturday’s event. Mobilize your issues, check your skills, run through the workout mentally and visualize how you’ll move around the gym!
– Remember to maximize your points for this week! The scores are so close! One person earned 5 points last week by judging alone.
– Tony, Adrian, and myself will be absent during the event due to the Capitol City Weightlifting Championships in Olympia.
– Don’t worry AV and the FCFio Leadership is in charge!

Olympic Weightlifting WOD

lifts: snatch max, clean & jerk max
accessories: pistols, calf raises + tibialis anterior curls, GHDSU holds:

Powers


Nadia T

The power position is not only used in the reception of the bar, but also on the way up (aka Position 3) to make sure you’re providing a vertical bar path and power the movement with the legs.

ARTICLES

+ The Power Position: The Most Important Position – Danny Camargo for Box Life Magazine

CrossFit WOD for Thursday 3/16

Grayson calls this one WEREWOLF

5 rounds for time:
10 power cleans, 61/43kg
10 ring rows
10 slam ball, 30/20#

In a prescribed ring row, the bottom of the ring meets the level of the surface you place your feet.

Post time to whiteboard.

HellaFit WOD

 

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