Monthly Archives: September 2015

Thursday 10/1

handstand strength work, then

10 rounds for time:
15 one-arm swing kettlebell swings, L
200m rack walk, L
15 one-arm swing kettlebell swings, R
200m rack walk, R

Post results to comments!

“FIGHT GONE HELLABAD”

5 ROUNDS,
1 min for each movement:

1. slam ball
2. uneven push-up/plank
3. OH lunge
4. arch up
5. lateral hop over ball
6. rest

6am session only.

Wednesday 9/30

2 rounds for max movement. 60-second stations:
– v-ups
– hollow body tucks
– alternating bird dog
– cat / cow
– ab-rollout
– oblique-up, L
– oblique-up, R
– straddle side bends
– fire hydrant, L
– fire hydrant, R
– tuck mountain climbers
– alternating arch-up
– straddle compression
– one-leg hip bridge, L
– one-leg hip bridge, R
– 10 windmills (rest when complete)

Post results to comments!

A. snatch from blocks
B. thruster
C. jumping good morning
D. tricep/elbow/back supersets
E. static stretch sequence, 1min/position

A)

3 rounds:
5 Bench
5 Bent over row

B)

Tabata

1. Power Swings
2. Supine Dynamax knees
4. Wall Ball Subs

* 1 min. rest between Tabata’s

C)

3 x 20 Russian Twists

Tuesday 9/29

EMOM for 21 minutes:
a. row 10 calories
b. 10 kettlebell jerks
c. 5 double kettlebell situps or overhead kettlebell situps

then

for 5 minutes:
– 15 sec handstand
– 15 sec rest

Post results to comments!

This Saturday is the 2015 Battle On Admiral, a mixed-pairs competition this coming Saturday at CrossFit West Seattle.

We will NOT have a Level 2 class so that we may support our crew. Obviously regular CrossFit class would be an option as well.

Look for event details and workout descriptions here.


A. 2 rounds for max reps. 90 sec stations working with a partner:
– alternating box jump overs, 24/20″
– thrusters/pinch-grip hold
– Assault Bike calories/double kettlebell overhead hold (16/12kg)
– stone ground-to-shoulder/bumper hold
– t2b/dead hang

B. establish a heavy OHS within 10 minutes

C. “CHIP AWAY”
20-40-20 reps for time. 16-minute cap.
front lunges, 52/34kg
weighted step-ups, 45# or 20kg to 24″/25# or 12kg to 20″
clean & jerks, 52/34kg

– Reps can be broken up however the team decides. Only one athlete can be working at a time. While 1 teammate is working, the other teammate can hold onto their equipment.
– You do not have to drop the equipment. For example, TM 1 can remain in the front rack position while TM 2 is performing their front rack lunges.Or TM 1 can hang onto the DB’s while TM 2 is finishing their box step ups.
– If a teammate chooses to hold onto the bar in the front rack position during the C&J’s, the bar must touch the floor then perform the clean. Cannot push the weight overhead from that position without performing a good Clean.
For the Front Rack lunges, must lunge in the forward direction, knee must tap the groud, and hips must open fully at the top to complete as a good rep. For the step ups, the hips must be fully open at the top of the box and must be in control.
– Teams cannot rest their DB’s on the box for safety reasons. Must rest on the ground. The Clean and Jerks must start from the floor every rep. Elbows must clear the bar in the front rack position before the bar is to travel Overhead.
– The athlete can perfom a press, push press, push jerk, or split jerk to get the weight overhead. For the split jerk, feet must come back together before lowering the weight back down to be considered a good rep.
– If the team does not finish within the time cap, the number of reps not completed will be added to your total score. For example, if you have 20 reps not completed your final time is 16:20. Each rep equals a second.

Post results to comments!

LUCKY #8
– 8 min AMRAPS
– 8 reps each movement

800m run

AMRAP 1
push-up
bent over row
weighted lunge

AMRAP 2
goblet squat
push press
KBS

AMRAP 3
hollow rock
sit-up
russian twist

800m run

The Weekly: 9/28 through 10/4

RandoAugust2015_0054

 

Hope you had a great weekend. We had some gnarly workouts this past week- hope you recovered well and enjoyed the sun and that Seahawks win!


IN CASE YOU MISSED IT

FCF Shirt Design Contest Ends this week: Turn in a design of your choice and we’ll make it our next shirt!
– Next Foundations Program starts October 5th: If you or someone you know is planning to start, now’s the time for an orientation!
– Recipe: Japchae: a delicious (and very paleo) Korean noodle dish you can make at home
– September Athlete Spotlight: Sarah M (3/3): Learn about Sarah’s favorite movies!


TRAINING ON TAP

– front squat triples
– (full) clean/pullups
– row/jerk/situp
– handstand strength work
– core work
– handstand balance work
– LYNNE
– NANCY
– a chipper

We just wrapped up yet another test week so now we’re getting into new skills. This week marks the beginning of a handstand unit where you can expect to develop and refine those skills and techniques every Tuesday and Thursday throughout the new year. We won’t start a new squat cycle quite yet, but you’ll find plenty of opportunity to utilize the legs this week and next!

Rest, hydrate, eat good food, and prep that body!


ARTICLES

Introducing the 2015 CrossFit Liftoff, powered by Rogue – CrossFit Games
One More Reason To Get A Good Night’s Sleep – TED Talks
– Shoulder Blades Should Slide and Glide – CrossFit Invictus
CrossFit Injury Study Corrected – Outside
Rusland Albegov 252kg Clean & Jerk – All Things Gym
The First Day of Weightlifting – @TheOutlawWay
Deconstucting the Deadlift – Mark Rippetoe for T-Nation

How to Actively Stretch Your Lats by The Movement Fix:

Monday 9/28

front squat 3×3 @85%, then

21-18-15-12-6-3 reps for time:
(full) clean, 43/29
pullups

Post results to comments!

– dynamic ROM
– glute, hip, shoulder activation
A. clean from blocks
B. back squat
C. clean-grip deadlift
D. backside supersets

A) 5 x 3 Double Bell Push Press
30 sec. OH Fixation

B) Partner Relay

AMRAP in 12 min.

Double KB Jerks
200m run

Partner A does Jerks while B runs. Continue to switch until the 12 min. are up.

Post total jerks and completed runs to whiteboard

C) Dynamax Wheel

Sunday 9/27

THE END (pts 1, 2, 3)

20 calorie Row
30 Wallball Shots, 20/14#
20 Toes to bar
30 Box jumps, 24/20″
20 Sumo-deadlit high-pull, 2×24/16kg
30 Burpees
20 Shoulder to overhead, 61/43kg
200m farmers walk, 2×20/12kg

Part 1: AMRAP in 3 minutes
– 1 minute rest –
Part 2: AMRAP in 6 minutes
– 2 minute rest –
Part 3: For time

Come in for a HellaFun HellaFit conditioning workout!

Sunday 9/27

THE END pt 1

AMRAP in 3 min:
20 calorie Row
30 Wallball Shots, 20/14#
20 Toes to bar
30 Box jumps, 24/20″
20 Sumo-deadlit high-pull, 2×24/16kg
30 Burpees
20 Shoulder to overhead, 61/43kg
200m farmers walk, 2×20/12kg

rest 1 minute, then

THE END pt 2

AMRAP in 6min:
20 calorie Row
30 Wallball Shots, 20/14#
20 Toes to bar
30 Box jumps, 24/20″
20 Sumo-deadlit high-pull, 2×24/16kg
30 Burpees
20 Shoulder to overhead, 61/43kg
200m farmers walk, 2×20/12kg

rest 2 minutes, then

THE END pt 3

for time:
20 calorie Row
30 Wallball Shots, 20/14#
20 Toes to bar
30 Box jumps, 24/20″
20 Sumo-deadlit high-pull, 2×24/16kg
30 Burpees
20 Shoulder to overhead, 61/43kg
200m farmers walk, 2×20/12kg

Post results to comments!

“RAINSTORM”

:40/:20 work/rest
1 min rest between stations

STATION 1
box jumps
goblet squats
mtn. butt push-ups

STATION 2
mtn. climbers
KBS
bent over YTW plate retraction

STATION 3
incline sprints
shuttle sprints
burpees