CrossFit Belltown

Since we didn't do this Friday, AND today really is her Birthday...

"Lo"

Five cycles, 3 minute rounds with 1 minute rest of:

7 Power snatch, 75#/55#

5 Lateral burpees

Score is total rounds of five cycles.

Happy Birthday Lo!

Lo crushing it at FGB5! 

 

Gym is open. Looks quite different, but same great training.

MWOD:  Unglue your sticks

Pancake roll the calf, 2 min per leg

Roll lacrosse ball on calf while mobilizing ankle, 2 min per side

Lacrosse ball to hip area, 1 min per side

 

WOD: Four rounds for time of:

400m Run

25 Wall ball shots, 20#/14#

 

Post time to comments.

 

Thanks for your patience during the flood.  Huge thanks to Eric and Stephen for spending the weekend cleaning up so we all have a place to WOD again.

CrossFit Level 1 Seminars: CrossFit Santa Clara, CrossFit Vancouver,CrossFit Atlanta,.
CrossFit Coaches Prep Course: CrossFit Colosseum.

SATURDAY CLASSES CANCELLED

Thursday night at 11pm a sprinkler head on the third floor broke and flooded the second, first and retail level of the building.  We arrived to a flooded gym Friday morning.  The McGuire cannot get to our space until Sunday (hopefully) to take care of the mess.  Even if we try to clean up the mess ourselves, the water sunk between the mats and cement floor, so every-time you step on what seems to be a dry spot water oozes up and your feet are soaked.  This is by no means a safe way to conduct a WOD.  Also the residual leaks from above have not stopped.  Any effort we put into cleaning it up at this point would be met by more water dripping down.

We apologize for the inconvenience and hope to get this resolved ASAP.  Take this day to do that 5k run you keep blowing off!

ALL CLASSES CANCELLED TODAY NOVEMBER 26TH DUE TO A RUPTURED WATERPIPE IN THE GYM

Complete as many rounds as possible in twenty minutes of:

5 Thrusters, 95#/65#

7 Hang power cleans, 95#/65#

10 Sumo deadlift high pulls, 95#/65#

 

Post time to comments.

Compare to 3.20.10

Happy Thanksgiving! Remember gym is closed tomorrow (Thursday).

Brad Gill, flashlight trace.

WOD:

Shoulder Press THEN Back Squat 

 

 

If you are on week #1:

Set #1 is 5 reps @ 65% of your "working" one rep max.
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%

If you are on week #2:
Set #1 is 3 reps @ 70% of your "working" one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%

If you are on week #3:
Set #1 is 5 reps at 75% of your "working" one rep max
Set #2 is 3 reps at 85%
Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"
Set #1 is 5 reps at 40% of your "working" one rep max
Set #2 is 5 reps at 50%
Set #3 is 5 reps at 60% (No max reps)

 

 

If you do not have a 1RM established, use this class to find your 1RM Press and Back Squat. IF YOU HAVE COMPLETED ALL 4 WEEKS, START OVER AT WEEK 1 BUT ADD 10# TO YOUR WORKING 1RM SQUAT and 5# TO YOUR WORKING 1RM PRESS. 

 

 

Stephen focused before hitting a WOD.  It's important to think about the mental aspect of CrossFit.  You should be getting into the proper mind frame during your warm-up.  Start thinking about the WOD, and how you want to tackle it, you need to be in the zone.  It's great to be social but remember when it's time to shift gears into training mode.

 

 

 

WOD: Seven rounds for time of:

5 Handstand push-ups
185/135# pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

 

Post time to comments.

CrossFit Level 1 Seminars: CrossFit Northern Ireland, Atlas CrossFit,CrossFit FX TX, CrossFit Park City, Kansas City Regional Training Academy.

In teams of two complete the following for time:

800m Run

100 Overhead squats, 95#/65#

100 Box Jumps

100 Sit-ups

100 Overhead walking lunge steps, 45#/25#

800m Run

 

Post time to comments.

WOD: Complete as many rounds as possible in twelve minutes of:

15 Dumbell thrusters

15 Burpees

Shooters choice on the weight for Thrusters.  If you've missed heavy days this week go heavy, if you've been hitting it hard, go lighter and fast.

Post rounds to comments.

Post MWOD:  Spend ten minutes in the bottom of the squat.

Andy and Kory working hard! Check the online schedule for updated Holiday hours!

WOD 1.) Split Jerk: 1-1-1 Reps

 

WOD 2.) Five rounds for time of:

3 Muscle-ups

5 Jerks, 175#/125#

7 Deadlifts, 175#/125#

Fonz and Cody getting after it!