Squat, Push, Pull

Karen B

Our pullup standard means that you start with fully extended arms, with elbows completely locked out, to having the chin above bar level. Karen above does a great job, especially with keeping her head in good posture.

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WOD for Max Week Monday 7/8

back squat 3x10

then

establish a 1RM bench press within 15 minutes

then

3xME strict pullups

Post bench press and best pullup set to whiteboard/comments/Cody.

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Back Leg Swings:

Details at GymnasticsWOD

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Our SAL: Week 5 Team

Karen, Ryan, Blair, and Colin representing FCF at Seattle Affiliate League: Week 5.

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WOD for Tasty Tuesday 2/26

STRENGTH

play with back lever for 15 minutes

CONDITIONING

for time:
30 muscle-ups

Compare to 17OCT2012.

OR

for time:
100 pullups
100 dips

Accumulate the reps however you like, but move fast. 15 minute time limit for the pullup/dip workout, 20 minutes for the muscle-ups.

Post time to whiteboard.

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How To Avoid Blisters From CrossFit Pullups - Kill Fat Me

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Down & Up

Karen B

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WOD for Wednesday 1/9

STRENGTH

The OKAYBRO Complex:

• power clean
• jerk dip squat
• jerk
• (high bar) back squat
• behind-the-neck jerk

Like yesterday, the goal is to get comfortable with the execution and flow of the movements. Going heavier is a bonus.

CONDITIONING

"PANIC BREATHING"

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

This workout is courtesy Old Country Iron Club. Post time to whiteboard.

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• Diagnosing the Jerk, Part 1 - FuBarbell
• Diagnosing the Jerk, Part 2 - FuBarbell

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Drop!

Karen works on her split jerk as Paul and their two daughters watch.

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WOD for Monday 12/24

STRENGTH

every minute on the minute for 10 minutes:
1 clean pull
1 power clean
1 hang squat clean
2 front squats

rest 2 minutes, then

every 30 seconds for 5 minutes:
1 squat clean
2 jerks

CONDITIONING

as many rounds as possible in 8 minutes:
12 lunges
6 burpees
3 handstand pushups

Post results to whiteboard.

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The Split Jerk: Start to Finish, with Chad Vaughn - CFJ

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