Monthly Archives: May 2015

Volume Monday 6/1

15 minutes to build to a heavy 3-rep push press, then

EMOM for 20 min:
3 kb swing
3 kb clean
3 kb jerk

Ideally use two kettlebells but can scale to one bell if necessary. If OH position sucks then scale the jerks with push press either using the bells or not. If using bells for push press make sure they are spaced far enough apart so as to not smash fingers. NOT RECOMMENDED for bells smaller than 16kg. Encourage experienced athletes to go heavier than they think.

Post push press weight to comments!

– middle splits, 2min
– bar-in-trap, 90sec/side

A. 2 laps around the block. one lap with weight (use heavy slam ball or dynamax), one w/o

3 rounds of
7 thrusters, 20/15kg
7 GHD situps
7 hip ext + GHR
7 bar-facing burpees

B. 7 sets: snatch + hang snatch. no pauses. GO HEAVY AND BE SPEEDY!


EMOM for 5min: 2 power snatch + hang snatch. see if this can be the heaviest you’ve gone!

C. your squats, if any. otherwise do 5×20 reverse hyper, heavy

D. class

E. 2min drills: retest any of the skills you’ve done in the past month then the Cool Down. Post results!

Champagne Friday 5/29



for time, 50 reps each:
box jump, 24/20″
jumping pullups
kettlebell swings, 16/12kg
walking lunge
push press, 20/15kg
back extensions
wall ball, 20/14#
double unders

Compare to 21MAR2015, 21MAY2014, 29NOV2013. Check the Level 2 section and do that if capable!

A. 2 laps around the block. try running in your lifting shoes if possible, then

3 rounds of
– 10 weighted dislocates. go as heavy as you can control locked arms through full ROM
– 10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
– 20sec of burpee pullups

B. build to a heavy within 15min each:

1.) snatch high pull + hang power snatch + snatch balance
2.) clean + 2 push press

C. join class for conditioning, but do the following instead of FILTHY FIFTY

Every 10 minutes for 30 minutes (3 sets), complete the following for time:
1250/1000m row (1250 for dudes, 1000 for ladies)
60 double unders
30 kbs, 32/24kg
15 HSPU, strict
10 t2b
5 bar muscle-ups

For most of you, the strict handstand push-ups will be the limiter. If you have to scale the number of reps there to ensure that you can finish each set under the 10 minute cap, do so.

D. Cool Down

E. Watch (online or in person) the WEST REGIONALS for the 2015 Reebok CrossFit Games at the Tacoma Dome this weekend.

CFSLU Finale

Everyone rest up and get ready for the last SLU/ FCF Throwdown Party Style! Tomorrow Night 6:30PM! Bring your favorite dish to share or some meat for the grill and your favorite beverage too!

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If you are transferring and have not already updated your payment information into FCF’s version of Zen Planner, please do so before Monday!! Or we’ll have to send this dude after you!


But the good news is there are some friendly faces who will be welcoming those transferring to FCF on June 1st!



Farewell Thursday 5/28

Hatch Squat Cycle W4D2
back squat 65×8, 70×8, 75×8, 80×8
front squat 60×5, 65×5, 70×5, 70×5

21-15-9 reps for time:
clean, 61/43kg
ring dips


50-40-30-20-10 reps for time:
double unders

13 minutes combined time limit for the conditioning pieces. Post time to comments!

hips of glory, 1min/position/side
super banded OH distraction, 90sec/side
– seated shoulder extension, 2min

A. agility ladders for 5 minutes. the goal is to keep it simple but go RIDICULOUSLY FAST!

then play with ring skills for 10 minutes

B. (active rest or make-up lifting day)

C. (active rest. DO NOT join class! do this met con tomorrow)

D. (see Cool Down tab) and/or join Mobility Class

Dude, where are my shoes?

Do any of these shoes look familiar?

shoes 2    shoes 1

With the last day of classes at CFSLU being tomorrow, Thursday May 28th, we still have a lot of shoes hanging around! Don’t be the one asking, dude, where are my shoes?

Please remember to take your personal items with you after your last class or stop in to pick them up: shoes, jump rope, wrist wraps, lifting belt, etc. And journals too!

Skills Wednesday 5/27

for max total reps:
– 1min ME power swings, 24/16kg
– 1min rest
– AMRAP in 10 minutes: 10 burpees, 10 alternating dead snatch
– 1min rest
– 1min ME power swings, 24/16kg

2 rounds:
– tib ant stretch, 1min
– wall calf stretch, 1min
– front splits, 2min

A. 2 laps around the block. try running in your lifting shoes if possible.

3 rounds of
10 weighted dislocates. go as heavy as you can control locked arms through full ROM
10 OH walking lunges, use a bar and add little weight each round. do not exceed 60/45kg
20sec of burpee pullups

B. do your squats! then 8 sets: 1 front lunge + 2 TnG split jerks. lunge ONLY with your good side then hit your jerks. go heavier than last week since you’ll do 2 less sets.

C. Level 2/CompEx Session MetCon (starts at 6:40pm)


A Letter From Anastasia


Dear friends,

My first interaction with FCF went a little something like this: In December 2012 I had signed up for an orientation session, and as it quickly approached, I realized that I was scared sh*tless. I emailed FCF voicing my concerns. I think my exact words were

Hi there!

I hope this email finds you all well. I’m excited for orientation on January 5. However, I’ve been having some doubts about my level of current fitness. I’m not incredibly out of shape, but definitely not in great shape. Crossfit seems pretty intimidating, and I’m wondering if it’s right for me and whether these concerns are normal.

Let me know what you all think. Any advice is much appreciated!


Screen Shot 2015-05-24 at 8.38.18 PMscreenshot of actual email

What the heck was I signing up for? Andrew responded, reassuring me that my concerns were valid,

“We are well aware that our fitness can be very intimidating, but we work in a way that allows for progression at any level. You have to crawl before you walk, and walk before you run… It works because we look to improve each member individually. It’s all relative to you, and not you vs. the other people in the gym…”

[Sigh of relief!] Let’s be real- I was still intimidated, BUT I quickly realized that this was the community for me.

Joining the gym was the best decision I could have made!  The members were fun, worked very hard, and they liked to EAT! Seriously, have you ever seen Andrew eat? Athletes and trainers challenged me in ways that were motivating and supportive.

JA AS TL BB M's Game

After a year at the gym, I realized that I loved getting to know you all and found joy in watching each of you succeed as athletes. Under Andrew and Tony’s tutelage, I decided to join the staff as an assistant trainer. This was the second best decision I could have made! As an trainer, I have had the honor of witnessing and becoming responsible in seeing our athletes grow into wonderful versions of themselves–recognizing their potential and their strengths.

Since I joined the gym has provided me tremendous opportunities to grow as an athlete, as a trainer, and as a person. I have been engulfed in an environment that emphasizes continued learning and personal development. As such, I am excited to share some big news with each of you:

After graduating with my Master of Social Work and Master of Public Health at the beginning of June I will be moving to San Francisco, CA.

My decision is bittersweet because although I look forward to this next chapter of my life, I am sad to leave. You guys mean so much to me. YOU DON’T EVEN KNOW! This community is a special place. A really f*cking special place that I have had the privilege of calling home for the past 2+ years.

VER5US - anastaystay

My last official day in Seattle will be June 18, but in the meantime I look forward to the time we have together! This journey has been incredible. Thank you from the bottom of my heart for letting me be a part of it.


FCF3 Farewell Party

P.S. Come help me celebrate it all at a graduation/going away BBQ on June 13, 6:30pm at my house (email me at anastasia[at] for my address)


Skills Tuesday 5/26

Hatch Cycle W4D1
back squat 65×8, 70×8, 80×6, 85×6
front squat 70×5, 75×5, 80×5, 85×5


21-15-9 reps for time:
jerk, 70/48kg

Post time to comments!

2 rounds

– 50 banded good mornings
– keg stretch, 90sec
– barbell quad smash, 2min on one side (do other side in next round)

A. join classes in their warmups (DROM & movement ladders) then

accumulate 60sec in your best HEADstands

incorrect and correct headstand alignmentincorrect vs correct headstand for HSPU development

B. 7 sets: 3-part-pausing power clean + pause hang clean. go heavier! we’re almost finished! then

EMOM for 5 minutes: 2 clean + hang clean

C. your lifting program if you have one, otherwise do 3×15-20 RH, heavy

get some hanging L-sit practice between sets

D. 5 min max snatches. one switch allowed. then rest 5 minutes. then 5 min max double kb clean & jerk. if you have time, do class conditioning:

21-15-9 reps for time:
jerk, 70/48kg

E. accumulate 60sec in german hang then Cool Down