by Andrew B

FCFxGB2015_0033AV and Coach Sommer

The necessity of GST (gymnastics strength training) is important because the method makes sure you’re strong in all ranges-of-motion, especially the more difficult end ranges. Most athletes can get into these ranges, but lack true isometric strength in those positions where one can be injured if pushing it too hard.

Dedication to the positions will not only build insurance, but give you better movement overall regardless of the activity.

CrossFit WOD for Wednesday 11/16

muscle-up practice for 10 minutes, then

45 seconds on, 15 second rest/rotation:
– top-of-pullup
– dip support
side plank
– handstand
band-assisted arch

Post attendance to whiteboard.

Barbell Club WOD

ACCESSORIES: Chinese plank, pistols, GHD situps

Kettlebell Strength & Conditioning WOD

Ground Force Exploration Warmup (look forward to changes to the warmup on Monday!)


Skills: Clean Work- focusing on gentle bell landings.

Armour Build Variation YGIG 15-20 Minutes

2 Cleans
1/1 Press
4 Squats

5 Minute Finisher for people not doubling up with Barbell


+ Goodbye, EMP: Seattle Landmark Changes Name (Again) to Museum of Pop Culture – The Seattle Times


by Andrew B


CrossFit WOD for Tuesday 11/1

back squat 8x3x80, then

6 rounds for total reps:
1 min max cal row
1 min box jumps, 24/20″
1 min slam ball, 30/20#

Post results to comments!

HellaFit WOD


:40/:20 work/rest
3x each triplet
1 min rest between triplets

– squat
– pushup
– shoulder fly

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

– ramp sprints
– shuttle runs
– jumping lunges


+ Stop Apologizing For Your Fitness Goals – Breaking Muscles

Hip Flexor Strength

by Andrew B

FCFxGB2015_0019Andrea V in a straddle L-sit

CrossFit WOD for Wednesday 12OCT2016

EMOM for 12 minutes:
a. 3 clean & jerks starting at 60% of 1RM, adding 3-5kg each round
b. 6 v-ups


AMRAP in 12 minutes:
4 pushups
8 squat thrusts
12 air squats

AMRAP in 12 minutes:
4 planche pushups
8 broad jump squat thrusts, 6/4′
12 alternating pistols

Post total reps to whiteboard!

Barbell Club WOD

ACCESSORIES: bent-over rows, dips, ab rollouts

Kettlebell S&C WOD– Endurance Focus


3 rounds of lunges (the legs alternate, we are working on stability)
4 left rack
4 right rack
4 double racked

Skill work for Clean
10 fast rows finished with 1 clean

for 12 minutes
:30 sec double kettlebell clean
:30 sec rack hold
– Go light, this is a beast


+ An Olympic Weightlifting Approach to Coaching the Kettlebell Clean – StrongFirst
+ Master the L-Sit for Core Strength and Bodyweight Control – Breaking Muscle

Hold My _____

by Andrew B


Go check out our athletes at The Cascade Classic this weekend! Robyn S in the Individual Masters and Micha C in the Individual Scaled. MORE INFO RIGHT HERE.

CrossFit WOD for Saturday 24SEP2016


AMRAP in 18 minutes:
12 calorie row
8 thruster, 20/15kg

Only one athlete working at a time, rotating every round. Then,


in teams of four, for time:
80 toes-to-bar + kb hold
40 kb deadlifts
40 C2B pullups + kb hold
40 kb deadlifts
20 pullup + kb hold
40 kb deadlifts
10 bar muscle-ups + kb hold
40 kb deadlifts

Fitness = 24/16kg hold, 2×24/16kg deadlift. Performance = 32/20kg hold, 2×32/20kg deadlift

Only one athlete working at a time, with as many switches as necessary. Each team will have a two pairs of kettlebells for the holds and deadlifts. At the start of the workout one of each kettlebell will be picked up and held above the waist and below the shoulder. The bells must remain off the floor until the associated work set is completed. If the bells fall out of position or touch the ground before the associated work set is completed the team will incur a 10 synchronized-burpee penalty to be performed immediately.

Once the work set is complete the team will put the bells down and complete the deadlifts. Only one athlete can be deadlifting. Rotate as often as necessary.

Post score and time to whiteboard.


+ The Spectator Olympics – The Cascade Classic

Positional Leverage

by Andrew B

JULY pt 3-14 hollow body

JULY pt 3-16
mixed seat

JULY pt 3-18

Knowing these positions and having the appropriate stamina in each make ring skills much more manageable.

CrossFit WOD for Wednesday 31AUG2016

still rings for 10 minutes, then

CGO 13.4

as many reps as possible in 7 minutes:
3 clean & jerks, 61/45kg
3 toes-to-bar
6 clean & jerks, 61/45kg
6 toes-to-bar
9 clean & jerks, 61/45kg
9 toes-to-bar
12 clean & jerks, 61/45kg
12 toes-to-bar
15 clean & jerks, 61/45kg
15 toes-to-bar

Post results to whiteboard.

Barbell Club WOD

+ snatch
+ thruster
+ stiff-leg deadlift

Kettlebell Strength & Conditioning WOD

S&S and more


+ Gymnastics Rings 101: Why to Use Them, How to Buy Them, and Where to Hang Them – The Art of Manliness

End of August

by Andrew B

PRIDE PARADE 2016-12Long N, Tina L, Andrea V

Where did summer go?!

CrossFit WOD for Tuesday 30AUG2016

establish a 1RM front squat within 20 minutes, then


150 wall ball shots (20/14# to 10/9′) for time

Post results to whiteboard!

HellaFit WOD


30 min AMRAP:

400m run
10 thrusters
10 pushup + scap ‘shups
10 lunge + twists
10 pullups/row variation

Successories and Mobility are also on today! RSVP for your classes or expect burpees!


+ 8 Essential Spine Mobility Exercises To Make Your Back Feel Great – Underground Gym

The Position

by Andrew B

JULY pt 3-14AV demonstrating a proper hollow body

Dr. Kelly Starrett of M|WOD and San Francisco CrosSFit added in ‘body archetypes‘ into his Updated and Expanded Becoming a Supple Leopard. Essentially “these seven body archetypes, which represent the start and finish positions for most exercise movements, encompass all the range of motion and motor control that you need to be a fully functional human being”

The same pressing mechanics for press is the same as a pushup is the same as the handstand pushup is the same as the bench press is the same as the dip is the same as the etc…

Every skill in the CrossFit repertoire is based on an archetype, then just expanded with layers of complication. Know your positions and have them down pat, then muscle-ups, snatches, cleans, and part of your everyday.

CrossFit WOD for Tuesday 23AUG2016

still rings, then

every 2 minutes for 14 minutes:
8 box jumps
10 pistols (scale to box step up)
1 snatch, as heavy as possible

If you miss the snatch payout 10 burpees immediately!

Post heaviest snatch (and misses) to whiteboard!

HellaFit WOD


8 min AMRAPs of 8 reps each:

– pause squat, windmill, Russian twist

– Cossack squat, renegade row, situp

– split squat (L),  split squat (R), strict press


+ Everything I Am Afraid Might Happen If I Ask New Acquaintances to Get Coffee – The New Yorker


by Andrew B

JULY pt 3-19AV!

Just like the gymnastics plank we look for a handful of points of performance in a reverse plank: shoulders over wrists, line through shoulders-ribcage-hip-knee-ankle, and pointed toes.

CrossFit WOD for Thursday 18AUG2016

5 rounds:
5 back squats, 75% or 2 to 5kg heavier than last week
ME strict pause pullups

3 rounds for max quality holds:

:40 hollow rocks, :20 rest (or seal stretch)
:40 reverse plank, :20 rest (or elbow DROM)
:40 upper arm support, :20 rest (or lat stretch)
:40 handstands, :20 rest

Post name to whiteboard.

HellaFit WOD



Japan’s Eri Tosaka’s Victory Lap – Rio 2016
+ Buns of Steel: Are Your Glutes Working Properly? w/ Dr. Jon Herting – Break Parallel