Monthly Archives: March 2015

Skills Tuesday 3/31

with a running clock, every minute perform 1 lift and add weight per attempt:
– Start with an empty barbell and snatch for as long as possible.
– Once you cannot snatch the weight, clean for as long as possible.
– Once you cannot clean the weight, deadlift for as long as possible.

Allow up to 3 misses per lift (in case the miss was based in silly technique or missed execution)

Nov adds 3kg per jump
Int adds 4kg per jump
Adv adds 5kg per jump

Skills Week 3/30 through 4/4


VERSUS 7 was this past weekend and was a BLAST!

– (the return of) back squats 40×5, 50×5, 60×3, 75×5, 80×5, 85×5+
– 12.1
– EMOM snatch/clean/deadlift
– muscle-up practice
– back squats 40×5, 50×5, 60×3, 75×5, 80×5, 85×5+
– s2o/box jump
– Team Workout

This Skills week is about developing better movement through the most-strict iterations and progressions. Monday sees the return of back squats (and burpees), but really this is all about doing it correctly. Since we didn’t have any max lift efforts at VERSUS, we’ll be doing our new favorite protocol on Tuesday, but ONLY after stating your jumps prior to the workout. Wednesday you’ll have a chance to practice (or dial in) your muscle-up followed by the classic NASTY GIRLS workout. Repeat Monday’s protocol for Thursday’s back squats plus a shoulder-to-overhead box jump workout, NANCY, and we’ll end the week with a fun team workout. It’ll be different depending on the gym you’re at!

So You Didn’t PR – Invictus
Why Protein Matters – The PR Diet
3 Simple Steps to FINALLY Get a 6-Pack – Tabata Times
Why Can’t CrossFit Die Already – The Daily Beast
9 Annoying Things About CrossFitters – Minq
I’m a Fat Guy and I Bought the Microsoft Band Wearable – BetaNews
Terry Crews: Modern Day Masculinity Can Be as Damaging as the Taliban – Jezebel
How Beats By Dre Played You Like a Fool – Pulse Radio
10 Game Changing Sea-Tac Hacks – Thrillist

VERSUS 7 – Event 1 Heats

After running equipment from gym-to-gym in between coaching classes, building plyo boxes, and trying to drive a huge truck through traffic hour and construction IT’S FINALLY DONE! I present tomorrow’s heats!

For Event 1, at least.

VERSUS7 - Event 1 Heats

CrossFit Endurance at Foundation

Announcing 2015 endurance training! It looks like we’ve weathered the worst of this extremely mild winter, it’s time to get back outside. If you’re interested in running, biking or even swimming, this post is for you. Starting the last week of March, we’ll begin leading Crossfit Endurance training from FCF.

What is Crossfit Endurance? If you haven’t heard of it before, it’s pretty much as it sounds: a Crossfit approach to endurance training. In the words of Brian MacKenzie (the founder of CFE): “First, it is a training program that requires less time and less pounding on the pavement, reducing the chance of injury. More important, it is the means to building and sustaining overall good health. One of the central ideas behind CrossFit Endurance is replacing long aerobic runs with short, hard bouts of effort. But CrossFit Endurance is also about health and sustainability too, and incorporates nutrition, mobility and balance.”

Any why are we doing this? Everyone has their own reason, but here are a few good excuses to get started:
* Summertime in Seattle means fun runs and obstacle races. Think Warrior Dash, Beat the Bridge, Color Run, Warrior Dash, etc. Ever wanted to try one? This is a great way to get prepared.
* This summer we’ll be hosting our very own (and very informal) sprint triathlon. Details coming soon, but if you want a taste of a long distance event (and you’re going to be in Seattle this July), this should be a fun introduction.
* Colin is running a half Ironman in the middle of August and is hoping to find a few other brave souls to join him. Even if you don’t want to commit to that, these training runs are a great way to see what’s involved in training for a long multi-sport event.

We’ll start off focusing on running, but as the weather improves (and the days get longer), we’ll add bike rides and even the occasional swim in Lake Washington. If you’re interested, please fill out this survey:

We’ll be in touch with you soon with more details.