Floor Press, JT

by Andrew B

PRIDE PARADE 2016-46Ann-Marie O

CrossFit WOD for Max Week Monday 12/19

establish a 3RM floor press within 12 minutes, then


21-15-9 reps for time:
handstand pushups
ring dips

Post max and time to whiteboard!

Barbell Club WOD

ACCESSORIES: strict HSPU, weighted back extensions

Kettlebell S&C WOD



+ Flexibility, Mobility, and Stability – Fix

12 Days of CrossFit Preview

by Andrew B

Flashback Friday:

CrossFit WOD for Friday 12/16

“The 12 Days of CrossFit” (except you’ll only do a shortened version of it)

in cumulative song format, for time:
100m run
2 bear crawls, 25′
3 sec handstand
4 clean & jerk, 45/30kg
5 dive-bomber pushups
6 knees-to-elbows
7 kettlebell swings, 24/16kg
8 toes-to-bar
9 dips
10 squat thrusts
11 pullups
12 rocking pistols

Post time to whiteboard.

It’s the tradition that Level 4 CrossFit Seattle, formally CrossFit North, started more than 10 years ago! Today we do a very shorter version of it, but you can get your full workout fill next Thursday 12/22

Barbell Club WOD

snatch waves
back squat
rack jerk
accessories: step-ups, GHR, t2b


+ Nike Doubles Down in Its Battle For the CrossFit Crowd – Bloomberg

The 6-Quart Instant Pot is on Sale Again

by Andrew B

Some of you on social media have seen me rave about my 6-quart Instant Pot that we bought during the Black Friday/Cyber Monday weekend, due to the constant recommendations by Michelle of Nom Nom Paleo.

Instant Pot 2016

Since receiving it we’ve been using it a minimum of three times a week. It’s amazing. Not only does it complete the job a crock pot would in a fraction of the time, it doesn’t burn or dry out your surface and bottom area of your food. Pro tip: if you do continue using a crock pot and get these issues never use the high setting. It takes longer, but at the cost of possibly burnt/overcooked food. The flavors and textures brought out by the Instant Pot is amazing.

Did I mention your place doesn’t smell like food the entire time you cook?!

Growing up my parents cooked with an old-school stovetop version of a pressure cooker and always warned me of getting too close, otherwise it would explode like a bomb in an 80/90’s action film, which my dad was a huge fan of. Anyway that instilled some sort of fear for the rest of my life that pressure cookers were only for former professional cooks and whatnot.

That being said the pressure cooker has seen a resurgence with the technology available today. Things we’ve used our Instant Pot for so far:

– frying up bacon (sauté function) prior to throwing a pork shoulder on top of it for a “slow cook” (timer function) in this recipe. The old method required me to use a pan on the stove top before putting it all into the crock pot. This machine reduced the original method time from 18 hours to just over 2 hours (prep time included).
– both white and brown rice
– steamed veggies using a stainless steel steamer insert
– bone broth! thank goodness for farmer’s markets with their full-of-marrow bones
– hard and soft boiled eggs

When we moved to our current place in May I saw it as a downgraded kitchen- instead of the gas stoves we were used to for the better part of 5 years we now had a glass cooktop. I retired both my carbon steel wok and my cast iron cookware as the heat generated by our new stove was no where near what it needed. Enter the sous vide, a nice nonstick pan, and this Instant Pot. Our friend Coleena is also starting a YouTube channel dedicated solely to super delish IP recipes. There’s also an awesome facebook group resource that I’ve been constantly looking at for inspiration.

We’re back to cooking regularly and it was the Instant Pot that tied everything together. I can’t recommend this enough. Even the way the handle gets stored is dope.

Buy it here:

Which reminds me. Anyone in need of a good ol’ crock pot?

* by using the product links above I receive a small commission- it doesn’t add to your cost, but Amazon does pay me for the rec.

Athlete Spotlight: Dave T. (2/3)



Since you started CrossFit, have you changed your nutrition? How was it before and what do you do now?
Yes. I basically went from unconscious nutrition to conscious nutrition. I go back and forth between being strict paleo (25 unbroken kipping pull-ups Dave) and not at all strict paleo (5 unbroken kipping pull-ups Dave), but now I’m consciously deciding to do one or the other.

Do you have a favorite exercise movement? Least favorite?
I love heavy-ish hang power cleans in a WOD, American style kettlebell swings and really dig the rhythm of kettlebell snatches. Basically staying in one place and moving heavy things around.

I am not cool with Handstands.

What’s your most recent PR?
I haven’t a proper PR in a while, because I’ve been recovering from some injuries. But my post injury PR’s are happening constantly, latest was an overhead squat at 65kg. Which was huge as my knee is regaining mobility/stability.

Do you check the workout before coming in or do you just show up?
I never used to check, in fact when I started the WOD’s didn’t get posted until after they were done. I liked that, I couldn’t make excuses for skipping something I’m not good at. I started looking after getting hurt last year, so I could use my days in the gym wisely. Also some days, I’ve just got excuses.

If you were to have encouragement or advice for new people trying CrossFit, what would you say?
Trust the process and the programming. Don’t be hard on yourself or compare yourself to your gym mates, just do you. Work hard, be consistent, eat better and you’ll get results. Have fun.

What fitness goals have you set for yourself to achieve in 2016?
2016 was all about getting over injuries. My goal was to not be broken, heal up my knee in order to regain the mobility and strength I lost. Staying motivated has been really difficult so was being smart and stopping a lift when I felt a little wobble in my knee. I’m finally getting back to the point where I can do most movements pain-free, though there are some like the Push Jerk, that I have mental block against.

In 2017, I want to get back to rx box jumps, a routine 100+kg clean and pr a strict press at 95kg.



Three Parter

by Andrew B

barbellclub-oct2016am-3Waqas A

When receiving a power jerk (aka push jerk) you should land with your feet wider than you initiated, making sure your body is completely upright upon landing. You can see the back aspect of Waqas’ wrists, elbows, shoulders, butt, and heels line up.

Same position with different arms would complete a clean. Issues arise when mobility is compromised.

CrossFit WOD for Thursday 12/15

thruster 6x4x60 (of 1RM front squat)

AMRAP in 5 minutes:
10 front lunges
20 toes taps

AMRAP in 5 minutes:
5 shoulder-to-overhead
5 burpee-over-bar

AMRAP in 5 minutes:
5 thrusters
10 burpees

Rest 3 minutes between each AMRAP. Scaled = 20/15kg, Fitness = 44/29kg, Performance = 70/50kg.

Post all three AMRAP scores to whiteboard.

HellaFit WOD


:40/:20 work/rest
3x each set
1 min rest between sets

– squat
– pushup
– shoulder fly

– split squat, L
– split squat, R
– pullup/ring or hinge row

– ramp sprints
– shuttle runs
– jumping lunges


+ Why You Need to Stop Eating Egg Whites – TIME

A Classic: FGB

by Andrew B, originally posted 15AUG2015

2008 0330 - FGB skills portionFGB at FCF 1.0 (March 2008)

FIGHT GONE BAD is one of the CrossFit benchmarks designed to simulate the time domain of a MMA bout (five minutes of work followed by one minute of rest). Usually done as a 3-round version, you can do the “Championship” version at 5-rounds.

The workout first appeared on CrossFit.com on 1 December 2004, although a hint of the workout appeared as just a snapshot image on 7 October 2003. It was so named after professional MMA fighter BJ Penn who remarked that it was like a “fight gone bad” when asked how it compared to a real fight.

The programming is really beautiful in that it emulates the same movement patterns you might see in a fight: ducking, pushing and punching, pulling (especially when grappling), jumping- whether a flying punch or kick or just dancing around, and, of course, the labored breathing. The ideal stimulus is that movement happens for 5 minutes straight.

It’s a great workout that really packs a punch*, is done relatively quickly (no more than 20 minutes), and can be done with minimal equipment. When we started Foundation CrossFit back in 2007 in a 300SF garage we used this workout protocol A LOT. Just check out the oldest posts at our old blog.) Since it’s a station workout you can easily start people at different exercises if you have limited equipment like we did.

Here’s the classic WOD demo and explanation video:

See me sitting down on a dynamax at 2:45

This footage was taken at the end of my Level 1 Trainer Seminar back at the original CrossFit gym in 2008. All of us (including Jesse Ward of Local’s Gym/Lynnwood CrossFitKris CleverJohn WelbourneJason McDonald, and more) just finished doing it ourselves, so you might find me slumped, sitting in the background. The trainers then took to the floor with their media team and made this classic video.

CrossFit WOD for Wednesday 12/14


3 rounds for max total reps:
– 60 seconds wall ball, 20/14# to 10/9′
– 60 seconds sumo deadlift high-pull, 35/25kg
– 60 seconds box jumps, 20/16″
– 60 seconds push press, 35/25kg
– 60 seconds row (calories)
– 60 seconds rest

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post score to whiteboard!

Barbell Club WOD – Week 3, Day 2

power snatch
power clean
accessories: reverse fly on Crossover Symmetry, bent-over single-arm row

Kettlebell S&C WOD


Skills Arm Bars and TGU

Bulgarian split squats

10 minute EMOM:
Odd minute: 16 alternating single arm swings
Even minute: 10 clean and jerk (5 each arm)


+ Sit-Ups and Planks Aren’t Enough to Build a Strong Core – Lifehacker

Death By Hang Snatch

by Andrew B

versus9-oliviap-hangssnatchOlivia P

Every version of the olympic lifts has a purpose. The hang snatch focuses on the second half of the movement, asking questions like Do you generate enough power with your hips? Are you actively pulling yourself under the bar? Are you quick enough to stabilize in the catch? Is your mobility allowing you the range required to get there comfortably?

CrossFit WOD for Tuesday 12/13

Death By Hang Snatches

With a running clock do 1 hang snatch on 1:00, 2 hang snatches on 2:00, 3 hang snatches on 3:00, etc. until you can no longer do the required amount of work for that minute. If you are caught then continue with 30sec burpees over bar, 30sec rest EMOM until all athletes complete the hang snatch portion.

Post highest completed round to whiteboard.

HellaFit WOD


10 reps each:
– front squat
– weighted step-up
– pushup

8 reps each:
– pullup
– push press
– box jump

6 reps each:
– shuttle sprint burpee
– slam ball
– broad jump


+ My Top Paleo Pressure Cooker/Instant Pot Recipes – Nom Nom Paleo

Thirteen Point Four

by Andrew B

cgo-16point2_0035Len S

Toes-to-bar are one of those high-skill movements that are super simple but can be difficult to execute during demand.

CrossFit WOD for Monday 12/12

board press 5x5x70

as many reps as possible in 7 minutes:
3 shoulder-to-overhead, 61/45kg
3 toes-to-bar
6 shoulder-to-overhead, 61/45kg
6 toes-to-bar
9 shoulder-to-overhead, 61/45kg
9 toes-to-bar
12 shoulder-to-overhead, 61/43kg
12 toes-to-bar
15 shoulder-to-overhead, 61/43kg
15 toes-to-bar

Performance 75/52kg, Fitness 43/29kg. Post score to whiteboard.

Barbell Club WOD

clean & jerk
front squat
front lunge
accessories: HSPU, back extensions

Kettlebell S&C WOD


Skill work. Cleans and see-saw presses

Strength Day 10:
19 heavy swings per minute for 10 minutes


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