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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

“RAINSTORM”

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

#1
– squat
– pushup
– shoulder fly

#2
– split squat, L
– split squat, R
– pullup/ring or hinge row

#3
– ramp sprints
– shuttle runs
– jumping lunges


ARTICLES

+ Why You Need to Stop Eating Egg Whites – TIME

Jumping

by Andrew B

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AV


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

“RAINSTORM”

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

#1
– squat
– pushup
– shoulder fly

#2
– split squat, L
– split squat, R
– pullup/ring or hinge row

#3
– ramp sprints
– shuttle runs
– jumping lunges


ARTICLES

+ Stop Apologizing For Your Fitness Goals – Breaking Muscles

Cascade Classic Day 2

by Andrew B

Robyn's rope climb - Cascade Classic 2016Robyn S

– ROBYN TOOK 3RD!
– MICHA TOOK 5TH!
– TEAMS AND OUR WEIGHTLIFTERS GO TODAY!
– SO! MANY! EXCLAMATION! POINTS!

Go check it out today! Washington State Convention Center down on Pike.


CrossFit WOD for Sunday 25SEP2016

CASCADE CLASSIC – INDIVIDUAL EVENT 2: ANAEROBIC SADNESS (Kinda)

SET 1:
15 calorie row
10 kb swing R
10 burpees onto bumper
10 kb swing L
15 calorie row

SET 2:
10 kb snatch R
10 goblet squats
15 calorie row
10 goblet squats
10 kb snatch L

SET 3:
10 kb front lunges, R
10 kb thrusters, R
15 calorie row
10 kb thrusters, L
10 kb front lunges, L

Athletes will have 5 minutes to complete each of the following sets. Every 5 minutes a new set starts. Score will be the combined time to complete all three sets. Uncompleted reps will be added to time cap, 1 second for each unfinished rep.

Fitness 20/16kg, Performance 32/24kg

CASCADE CLASSIC – INDIVIDUAL EVENT 3: TRIPLE D (Kinda)

15 db/kb shoulder-to-overhead
20 slam ball
100 double unders
20 slam ball
15 db shoulder-to-overhead

Fitness = 2×20/12kg kettlebells or 2×40/25# dumbbells, 30/20# slammer ball
Performance = 2×24/16kg kettlebells or 2×50/35# dumbbells, 20/14# dynamax ball


HellaFit WOD

“RAINSTORM”

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

#1
– squat
– pushup
– reverse plank

#2
– split squat, L
– split squat, R
– pullup/ring or hinge row

#3
– ramp sprints
– shuttle runs
– burpees


ARTICLES

+ 6 Steps to Even Shoulders, Hips, & PRs – Iron Prescription

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

“RAINSTORM”

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

#1
– split squat, L
– split squat, R
– pullup/ring row

#2
– squat
– sit-thru
– reverse plank

#3
– incline sprints
– shuttle runs
– burpees


ARTICLES

+ The Two Minds of a Barbell Athlete – Breaking Muscle

OH SNAP!

by Andrew B

2016 Jan Foundations-52Nicole C

For our general CrossFit classes we prefer to teach and utilize the Freestyle Connection method of burpee: bend, jump back, decelerate, arch, snap, stand, then jump!

Following this progression you might find better transfer of the other skills you practice regularly, where the snap up leads to better movement. Otherwise you end up doing strict pushups and struggle getting back up to your feet before jumping.


CrossFit WOD – Volume Week

Fitness

from 0:00 to 7:00

max burpee box jumps, 12/8″

from 10:00 to 22:00

AMRAP in 12 minutes:
150 wall ball, 20/14#
90 double unders
50 chest-to-bar pullups

Performance

from 0:00 to 7:00

max burpee box jumps, 24/20″

from 10:00 to 22:00 (CGO 13.3)

AMRAP in 12 minutes:
150 wall ball, 20/14#
90 double unders
30 muscle-ups

Post score to comments!


HellaFit WOD

“RAINSTORM”

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

#1
RDL
split squat
Cossack squat

#2
sit-thru
reverse plank
side plank windmill

#3
incline sprints
shuttle runs
burpees


ARTICLES

Regional Performance: Bro Reps, Poor Preparation, and the Perennials – HyperFit USA

Bro Reps = No Reps: Bro reps really come down to coaching and culture. Coaching and programming leads to culture. Programming is what you do; coaching is how you do it; the result is the culture. To paraphrase, how hard you work and how you do the work keeps athletes held accountable every day, which effects the quality of their movements. Hearing coaches say, “I’ll pick my battles” or “that is just how they move,” are tell-tale signs for bad coaching and inflated Open scores. If coaching and programming are in alignment, the probability of not meeting judging standards is very low. So, how do you know how to identify people who are cutting corners? Meet the Douche Whistle.

Read more at the link above!

Tuesday 3/15

bench press 5×5, ascending

superset A
15 bent-over row
15 seated db press

superset B
8 dips
12 standing bicep curls

superset C
5 hspu
10 false-grip ring row

3-5 rounds per superset. Post bench press to comments!

AM SESSION

A. EMOM Lifts

Starting with an empty bar HANG SNATCH every minute on the minute then add 5kg for as long as possible. When you can no longer snatch you will HANG CLEAN every minute on the minute then add 5kg for as long as possible.

B. “CINDY XXX”

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

C.
3 rounds
50′ ag walks + 21’s

PM SESSION

A. EMOM Lifts

Starting with an empty bar POWER SNATCH every minute on the minute then add 5kg for as long as possible. When you can no longer snatch you will POWER CLEAN every minute on the minute then add 5kg for as long as possible.

B. Strength/Skill

5 rounds of:
:30 ME front lunges, 70/50kg
:30 rest
:30 shoulder taps (back facing wall)
:30 Rest

C.
4x 2:00 air assault – all out each set

C.
3 rounds
50′ ag walks + 21’s

“RAINSTORM”

:40/:20 work/rest
Complete each station 3x
1 min rest between stations

Station 1
1. jumping squats
2. goblet squat
3. samurai/golf swing

Station 2
1. bent over row
2. pushup
3. hollow body

Station 3
1. KBS
2. burpee
3. OH KB hold

++++

Sunday 12/6

“NUTTS”

for time:
10 handstand pushups
15 deadlifts, 115/80kg
25 box jumps, 30/24″
50 pullups
100 wall ball, 20/14#
200 double unders
400m weighted run, 20/10kg plate

40 min time limit. Compare to 04NOV2011.

Post results to comments!

“RAINSTORM”

:40/:20 work/rest
Complete each station 3x
1 min rest between stations

Station 1
1. goblet squat
2. box jump/jumping squats
3. farmers’ carry

Station 2
1. bent over row
2. KBS
3. rack hold

Station 3
1. push press
2. burpee
3. suitcase carry