Monthly Archives: August 2014

Fri 8/29

FIGHT GONE BETTER (volume variant)

for max total reps:
3 minutes wall ball, 20/14# to 10/9′
3 minutes power snatch, 35/25kg
3 minutes box jump, 24/20″
3 minutes row (calories)

What happens when the rounds disappear and you’re doing each exercise only once?READ MORE …

Athlete Spotlight: Tomas B

FCF’s Athlete Spotlight: Tomas B.

Tomas is a regular “nooner” at FCF. He’s been busy this summer spending time with his kids and recently got a promotion at his job! Congrats Tomas!

How long have you been working out with us? I started working out with FCF in March of 2013. Before I started, I was semi-active. I would do cardio on a regular basis in the gym at work. Only I never incorporated any lifting of weights. I had known about CrossFit but didn’t know much, only what I had seen on TV (the Games). FCF is just across the street from Seattle Academy, my J-O-B, and I knew Lee Tran (former FCF athlete) was a member there. Almost every day I would see and witness athletes running around the block, carrying KB’s, and bumper plates over their heads. It intrigued me.

What keeps you coming to our gym? The feeling I get from completing a WOD or PRing a lift is like a drug. I love the feeling of accomplishment. Since CrossFit has entered my life, I’m much more stronger than before. I notice this almost every day at work, whether it’s lifting a desk or a couch or moving 250lb rolls of carpet. It’s just easier now.

Are you the type to talk about FCFCFSLU all the time? How do you talk to someone about it? Yes, I find myself talking about FCF with someone every single day. My co-workers hear it from me all the time. They would ask me how it’s going and I tell them how AWESOME it is.

What class time do you usually go to? My normal class time is 12:00. I’m a nooner, it just fits my schedule well. Plus my boss man doesn’t mind me going over my lunch hour by a few minutes.

Do you have a favorite CrossFit exercise? Least favorite? All of the Olympic lifts are very fun and gratifying to do. My favorite move actually has to be kettlebell swings (American style). I don’t really dislike any of the movements, rather the ones I struggle with are OHS, box jumps, double unders, and of course.. burpees.

Any fun facts about yourself that your gym-mates don’t know about you? Well I think everyone already knows that I have six kids; 3 boys and 3 girls aka MY TRIBE. I think one of the main reasons I do CrossFit, or even work out at all, is to keep up with them. My kids play sports; soccer, football, track, and lacrosse. Since CF, I can keep up with all of them. Helping them practice.. making them better and it keeps me active away from the box.

“Winners are not those who never fail, But those who never Quit”

Thank You FCF for changing my life!


Wed 8/27


bench press 3×5-7


for 25 minutes:
3 turkish get-ups/side

This workout is not for time. Can you stay stable throughout three consecutive TGUs before switching? How about after a short run?READ MORE …

Deload Week 8/25-8/30

Welcome to Deload Week!

20140703-JohnKbsJohn K, CFSLU am

As per usual the focus with the workouts this week is to allow the body time to rest and recover (while not taking a complete break) from last week’s volume, to slow down the movements to do them correctly and with the best technique we can, and to prepare for all of the tests coming next week.… READ MORE …