Monthly Archives: June 2016

Got Squad?

by Andrew B


Look at all that muscle though. Also: Jessie.

CrossFit WOD for Friday 01JUL2016

EMOM for 10 minutes: power _____ + hang ____, then


for time:
30 snatches


for time:
30 clean & jerks


for time:
30 snatches
30 clean & jerks

Rx = 61/43kg, Rx + = 70% of your 1RM

Barbell Club WOD

CJ 3x3x85 or 2-5kg heavier than last week

– 1x1x90 or 2-5kg heavier than last week
– drop 15kg then 2×3

5x3x60 of 1RM CJ or 2-5kg heavier than last week

– 5x1x90 or 2-5kg heavier than last week

2-4 rounds:
5 box jumps
8 underhand overhead MB throw
:60 forearm plank


The Science is In: Exercise Won’t Help You Lose Much Weight – Vox
MTV’s ‘Real World’ Returns to Seattle – Crosscut
MTV Asks Capitol Hill Business Owners to Sign Real World Filming Agreements – CHS
Why “If It Fits Your Macros” Doesn’t Matter – OPEX Fit

A New Take on a Favorite Combo

by Andrew B


Julia A (and Jessie W) showing off the Glutes of Iron!

CrossFit WOD for Thursday 30JUN2016

I love me some ANNIE + KAREN, so how about we try

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

then rest for 5 minutes exactly before going into

150 slam ball (30/20#) for time

Post times to comments!

HellaFit WOD


:40/:20 work/rest
Before continuing to next movement, restart the list at #1

1. single-leg hip thrust
2. 10m shuttle sprint burpees
3. OH squat (w/ hyperlite)
4. lo-hi plank
5. KBS
6. weighted lunge
7. strict pull-up or ring/hinge row
8. 2x200m farmers carry


Are the Rio Olympics Really Going to Be a Complete Disaster? – The Ringer
3 Movement Hacks to Improve Your Squat – The Hookgrip
Why You Shouldn’t Use Q-Tips to Clean Ears – ATTN

Still Have Still Rings?

by Andrew B

Today we reintroduce our still rings and attempt to build up to a 12-element/transition. Watch Power Monkey Fitness coach Dave Durante perform a solid routine at the 2008 Olympic Trials:

Obvi you won’t have the same skill set, but notice the control of the positions and the transitions.

CrossFit WOD for Wednesday 29JUN2016

still rings for 15 minutes, then

1/2 MARY

AMRAP in 10 minutes
10 pistols, alternating
15 pullups



AMRAP in 10 minutes
5 pullups
10 pushups
15 squats

Post rounds to whiteboard

Barbell Club WOD

3x3x80 or 2 to 5kg heavier than last week

4x2x80 or 2 to 5kg heavier than last week

4x3x80 or 2 to 5kg heavier than last week

:45 back ext hold
3 multi-directional lunge

Kettlebell S&C WOD

For 3 rounds:
2 min on, 30 sec off: snatch R
2 min on, 30 sec off: snatch L
2 min on, 30 sec off: bent over row


How to Increase Running Speed in One Simple Step – POSE Method Running
5 Common Stretching Pitfalls – Breaking Muscle
Mash or Stretch – CrossFit Invictus
Muy Thai Coming to Guardian – Guardian Self-Protection and Fitness

Speaking of Durante, he filmed a project with our friends at Cody App back in the day at CFSLU:


by Andrew B

from the archives, here’s an classic CrossFit workout featuring an OG “Nasty Girl” Annie Sakamoto:

CrossFit WOD for 28JUN2016

20-second handstand, 20-second rest, for a long time, then

press 5×1
push press 5×3
push jerk 5×5

for 10 minutes:
200m farmer’s walk, as heavy as possible
20 russian twists

HellaFit WOD


Starts out as an EMOM for 10 minutes. Add one rep for each movement until the full complex cannot be completed within the minute. Then it becomes YGIG with a partner or 1-min/1-min work/rest for 20 minutes.

– front squat
– 1 set of lunges
– push press
– bent over row

Foundation Institute of Training & Technique: Law of Shoulder Strength & Applied Sciences

First we will test shoulder mobility, assign mobility homework, then cover the CROSSOVER SYMMETRY and try 4 different routines on it before discussing (then testing) how it translates back into the CrossFit workouts.

Endurance Club – 6:30pm at the track (or leave FCF at 6:20pm)

Remember: our Tuesday runs are for everyone and anyone is welcome! No membership required.


How to Bench: The Definitive Guide – STRENGTHEORY
Master the Squat – Dave Tate for T-Nation
This Is How Much More You’d Have to Pay For a Home Near Light Rail – Seattle Times
Reebok End of Season Sale
– Reebok


by Andrew B

PRIDE 2016click to embiggen!

I can’t tell you how amazing our entire gym family is, so I’ll let others do it:

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Special thanks to Tina L, Tony L, Steven C, Wendy C, and Cheryl C for planning, Miles S for face painting, William A for being our “DJ”, Sarah C for being the “wagon lady”, and Jessie W, Andrea A, and Sarah M for being the street team.

CrossFit WOD for Monday 27JUN2016

for time:
400m run
15 power cleans
400m run
12 power cleans
400m run
9 power cleans

Fitness = 52/38kg, Performance = 70/50kg. 10 minute time cap. Rest 5 minutes then

Establish a heavy back squat within 10 minutes

Post time and BS load to comments!

Barbell Club WOD

– 5x2x70 or 2 to 5kg heavier than last week
– from knee or just below knee to practice transitions and check bar path through hip

– 1x5x70
– drop 10 to 13kg then 3×5
– speed out of the hole > everything

– 4x6x65 of 1RM deadlift or 2 to 5kg heavier than last week
– hinge strength

2-3 rounds:
10 GHR (weighted?)
10 db split squats/side

accumulate a 180sec hollow rock

Kettlebell S&C WOD

Simple & Sinister, then

Long-cycle clean and jerks.
BEG: 5 min
NOV: 7 min
ADV: 10 min


Longevity vs Performance – TrainingThinkTank
We’re One Big Team, So Run Those Stairs – NY Times
Watch Out for I-1515 Signature Gatherers – The Stranger


This year PRIDE is as important as ever with the recent events in Orlando. We honor those who fell victim in this senseless attack with a workout that celebrates unity:

Happy PRIDE weekend!

CrossFit WOD for Saturday 25JUN2016


in teams of 4, for time
49 box jumps, 24/20″ / 49 push press, 43/29kg
49 wall ball, 20/14# / 49 pullups
49 power cleans, 43/29kg / 49 med ball situps, 20/14#
49 thrusters, 43/29kg / 49 toes-to-bar
49 cal row / 49 kb swings, 24/16kg
49 synchronized burpees (all four teammates)

*49 min time cap

**Form two pairs in each team of four. Both pairs must complete 49 reps of each couplet before moving on to the next couplet. (AB complete 49 box jumps, CD complete 49 push press, AB does 49 push press, CD does 49 box jumps, when all reps are complete move onto next couplet, etc)

***Every member of team must complete 49 burpees together at the end

Level 2 WOD

– 5x2x80

– 1x1x80
– drop 15kg then 1×5

– 1x3x80
– drop 20kg then 3×5

3 rounds:
10 pushup + row
10 wide-grip pullups


KC GG OQ 16.3

12 minutes AMRAP:
12 chest-to-bar pullups
8 deadlifts, 111/75kg
12 handstand pushups
8 deadlifts, 111/75kg



5 rounds:
500m at moderate pace,
200m at 2k PR pace
200m at easy pace

Total: 4500m

Workout Pacing: The moderate pace must be faster than your 2k PR pace plus 12sec/500m. The fast pace must be faster than your 2k PR pace or faster. The easy pace is athletes choice.

Workout Focus: This is a continuous 4500m rowing workout. Make every effort to stay seated. Your intensity focus must target the 200m fast intervals. Your average pace/500m in these intervals must be faster than your 2k PR pace.


How Subarus Came to Be Seen as Cars for Lesbians – The Atlantic
The Biggest Heart in CrossFit Belongs to Chandler Smith – Bar Bend
The Seahawks’ Secret to Offseason Bliss – The Ringer

and for those who were in the conversation about LAST REPS yesterday:

PRIDE Weekend

by Andrew B

Tina - FCF PRIDE shirt 2016

It’s not too late to walk in the Pride Parade with us on Sunday. Instructions are posted on the glass outside of the office!

Other upcoming events:

This upcoming Tuesday for Foundation Institute of Training & Technique we have Law of Shoulder Strength & Applied Sciences (6/28) where we’ll cover all the nastiness involved with the shoulder from overall weakness to improving general function. The workout prescribed will definitely get those things fired off and lead you on a more corrective path.

Shoulder Elevation

Our friend Skylar Pond of Sports Medicine Northwest will be providing our athletes a FREE hour long seminar discussing simple daily techniques that increase strength and reduce risk of injury. Simply RSVP via the Events in Zen Planner. Hurry though- spots are limited!

Our next Foundations Program begins July 12th. Interested? READ MORE ABOUT IT HERE!

CrossFit WOD for Friday 24JUN2016


3 rounds for time:
400m run
21 kettlebell swings, 24/16kg
12 pullups


Double Pyramid HELEN

for time:
1200m run
63 kettlebell swings, 24/16kg
36 pullups
800m run
42 kettlebell swings, 24/16kg
24 pullups
400m run
21 kettlebell swings, 24/16kg
12 pullups

or “HELEN”

Post results to comments!

Barbell Club WOD

– 3x3x85 or 2-5kg heavier than last week

– 1x1x90 or 2-5kg heavier than last week
– drop 15kg then 2×3

5x3x60 of 1RM CJ or 2-5kg heavier than last week

– 5x1x90 or 2-5kg heavier than last week

2 rounds:
5 box jumps
8 underhand overhead MB throw


‘Manhattanization’ of Downtown Seattle Already Started – King 5
Transcribed Interview With Stu McGill
– Bret Contreras
Strength Exercise of the Week: The Z Press – Eric Cressey
Constance Wu Doesn’t Want to Be Your “It” Girl – Variety

Cashing Out

by Andrew B

FCFxGB2015_0004Tony L demonstrates the Jefferson Curl

In the coming weeks you’ll see a “CASH OUT” option in the classes, which are essentially your Cool Downs and Accessories. This helps us reinforce better movement patterns, cool down your intensity and muscle tone, and recover for your next workout. Expect: midline (back/hips/abs/glutes) work, arm-bars, bicep/tricep/shoulder work, scapular engagement/stabilization, lower leg development, and more.

CrossFit WOD for Thursday 23JUN2016

20sec handstand/20sec rest for 12 minutes, then

EMOM for 24 minutes:
– t2b/kipping pullup/butterfly pullup/bar-muscle-up
– 7 burpee over box jump, 24/20″

Post results to comments!

HellaFit WOD


50 of each:
bent over rows

400m run BEFORE each movement.


21 Places You Need On Your Seattle, WA Bucket List – Odyssey Online
Scientists Might Have Finally Figured Out Why Period Pain Hurts So Bad
– Science Alert
Stories of Heartbreak from the West Regional Competition – Blonyx