by Andrew B


Question of the Day: Does the beginning of 2017 pose any particular goals? Are you trying to sleep more? Eat cleaner with better foods?

If we can practice setting our vision and goals, both long and short term, then the path to success is easier to see. We simply have to put in the commitment and work, which is the hardest part of all.

+ Jump Rope Training – Ross Boxing

CrossFit WOD for Skills Tuesday 12/27


AMRAP in 30 min:
5 pullups
10 pushups
15 squats
250 high knee jump rope


AMRAP in 30 min:
5 pullups
10 pushups
15 squats
100 double unders

Post results to comments!

HellaFit, Successories, Endurance Club, and Mobility classes are available today.


Run BMC Retest

by Andrew B

rando JUNE 2016-22
Mika T breaking parallel

We believe that for general health & fitness in movement it is imperative to practice full range-of-motion, but not at the cost of losing spinal alignment. That being said our squats are full depth meaning the crease of the hip falls below the top of the knee from profile view without losing the flat back.

CrossFit WOD for Max Week Friday 12/23


for time:
200m run
1 round of BARBARA
400m run
2 rounds of MARY
600m run
3 rounds of CINDY
800m run

Compare to 01DEC2016. Post time to whiteboard!

Barbell Club WOD

back squat
snatch (waves)
rack jerk

MOCK MEET at 5:30pm! Current start list:
1. Hugh M
2. Steven C
3. Matt B
4. Craig Y
5. David H
6. Guillaume C


+ Sticking To The Plan & Calling Audibles in Weightlifting Competition – Catalyst Athletics
+ Eight Ways to Avoid Getting Shanked by Other Weightlifters – Catalyst Athletics

Pull, Push, Squat

by Andrew B

2016 Jan Foundations-41

Lindsay G hitting a perfect position: the top of the ring row should be thumb to armpit!

CrossFit WOD for Friday 09SEP2016

“CINDY” (Fitness)

AMRAP in 20 minutes:
5 pullups
10 pushups
15 squats


“MARY” (Performance)

AMRAP in 20 minutes:
10 pistols, alternating
15 pullups

Post score to whiteboard!

Barbell Club WOD

FRONT SQUAT 1x1x90, drop 15kg then 2×2

3 rounds:
10 plyo pushups (onto bumper plates)
10 Yates row


+ Train Like Froning: 4 Pacing Strategies for CrossFitters – Breaking Muscle

Déjà Vu

by Andrew B

CGO 16point2-24

Ever feel like “we JUST DID that workout“..? Yeah, me neither.

CrossFit WOD for Thursday 28JUL2016

front squat 5x5x75% or 2 to 5kg heavier than last week, then

for time:
3 rounds of CINDY
1 round of DT
2 round of CINDY
1 round of DT
1 round of CINDY
1 round of DT

Post time to whiteboard.

HellaFit WOD


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

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

– squat
– sit-thru
– reverse plank

– incline sprints
– shuttle runs
– burpees


+ The Two Minds of a Barbell Athlete – Breaking Muscle


by Andrew B

JULY 02 2016-51Clara S

Are you planning ahead? Do you realize the time it takes for the body to adapt to nutrition and exercise? It’s different for everyone, but it takes dedicated work and time. Those who are successful have taken the necessary steps, and those who rushed into the gym when the sun started to come out for “summer bodies” are a little too late.

It’s not that we can’t improve the lifestyle, but think about it this way: you’re only in the gym for maybe an hour a day- what’s going on during the other 23 hours a day? How many days a week are you dedicating to improvement? How much quality training are you putting in? How are you eating? What are you doing for recovery? How’s your sleep?

How honest are you?

It can seem like an overwhelming process but really it just takes some action. Then it’s making that action consistent. When it’s automatic it’s time to move on to another variable of your success. Then it’s keeping that momentum going.

This all being said, what are your goals for the fall? What about this coming winter? What about a year from now?

CrossFit WOD for Friday 15JUL2016


AMRAP in 20 minutes:
5 pullups
10 pushups
15 squats



AMRAP in 20 minutes:
10 alternating pistols
15 pullups

Compare and contrast to 29JUN2016. Post results (and mark PRs, if any) to whiteboard!

Barbell Club WOD

Beginning next week we will temporarily only run 6:30pm Barbell Classes until everything is settled with future baby Andrewsdottir.


starting with an empty bar SNATCH every minute on the minute then adding 5kg for as long as possible until you are satisfied or have missed 3 times. when you can you no longer snatch then CLEAN every minute on the minute then adding 5kg for as long as possible until you are satisfied or have missed 3 times. when you can you no longer clean then DEADLIFT every minute on the minute then adding 5kg for as long as possible until you are satisfied or have missed 3 times.


+ Majoring in the Minors – Kitsap CrossFit
+ Stop Saying ‘Food Porn’: 9 Seattle Chefs Share Their Most-Hated Food Terms – Seattle Times
+ CrossFit Games Gets Sponsored By a Gun Company, and the Comments Restore My Faith in Humanity – Alyssa Royce

The CrossFit Games are only a week away! Check out this behind-the-scenes video of the California Regional:

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:

Monday 2/15

still ring routines, then

“CINDY” (compare)

AMRAP in 20 min:
5 pullups
10 push-ups
15 squats


“MARY” (compare)

AMRAP in 20min:
10 pistols, alternating
15 pullups

Post rounds and reps to comments!


– 5×1 at 70% of 1RM
– no hook grip, no feet
– target 2.5kg increase/week

No hook grip, no feet moving to develop grip and hips. Emulate grip fatigue in heavy lifts for the Open.

How wide? Start in your receiving/squat position, eventually move the stance in as narrow as comfortable.

– 4×3 at 80% 1RM
– rest :90
– target 2.5kg increase/week

Focus on a controlled decent to something just above depth THEN pull yourself into the hold and explode up.

– 4×6 at 65% of 1RM DL
– rest :90
– target 2.5kg increase/week

With a clean grip pull the bar off the ground with hips back and fairly straight legs. Tensioned hamstrings before lift begins. Do not lose your posture. Hook grip and straps ok.

2-3 rounds
10 GHR
6 db/kb split squat/side
ME tempo HSPU negative

GHRs to develop your hamstrings, split squats to test their strength and your balance, then tempo HSPU negatives for your eccentric strength.

S&S Day 21

EMOM for 15 minutes:
even min: 6 goblet cossack squats
odd min: 6 kb deadlift

drinking bird

goal for cossack squats is to get low and to keep torso upright, go a bit heavy for kb deadlift.

Monday 11/16


Complete as much as possible in 20 minutes of:
10 pull-ups
20 push-ups
30 squats
15 pull-ups
30 push-ups
45 squats
20 pull-ups
40 push-ups
60 squats
25 pull-ups
50 push-ups
75 squats
30 pull-ups
60 push-ups
90 squats

Pushups should be unbroken (cannot come out of plank position).

Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the “L”?

A. (full) snatch
– wamup using singles
– 6×1 @ 85%
– must make 5/6 lifts successfully to increase weight!
– target 5kg increase/week if > 100/70kg
– target 2.5kg increase/week if < 100/70kg

B. power clean + 3 thrusters
– build to 65% of 1RM CJ or heavier than last week
– target 5kg increase/week if > 110/80kg
– target 2.5kg increase/week if < 110/80kg
– 4×1

C. back squat
– build to to 72% of 1RM BS. Should be 5kg heavier than last week
– 4×5

D1. 2-3x
– 5 box jumps. land in a power position
– :30+ back ext hold

D2. 2-3x
– 30 Russian twists, 32/24kg
– :30 kneeling paloff press/side

A) 3 Rounds

5 Press
5 Windmill
10 Lunges

B) 5 rounds for time:

400 m run
15 KB OH squats 24/16kg