Monday, August 10, 2020

Happy Birthday Amy R !

Work Out of the Day


Clean and Jerk Complex
On the 3:00 x 5 Rounds
50 Double Unders
2 Power Cleans
2 Front Squats
2 Push Jerks
Set 1: 55% of 1RM Clean and Jerk
Set 2: 60% of 1RM Clean and Jerk
Sets 3-5: 65-75% of 1RM Clean and Jerk


Power Cleans
Front Squats
Push Jerks

Barbell: 95/65



I. 15 minutes to work on HS walking and strict muscle-ups

II. “Goodie Bag”
For Time:
800 Meter Run
50/35 Cal A-Bike
40 Toes to Bar
200 Meter DB Run 50/35
40 DB Box Step-ups 50/35 (24″/20″)
50/35 Cal A-Bike
800 Meter Run


I. Front Squats “2-4-6-8-10”.      *From rack
Approx every 2:00
Set 1: 2 Reps @ 85% of 1RM
Set 2: 4 Reps @ 80% of 1RM
Set 3: 6 Reps @ 76% of 1RM
Set 4: 8 Reps @ 73% of 1RM
Set 5: 10 Reps @ 67-72%

II. “Catch & Release”
(20’ – goal: work 3’ rest 1’ )
On the 4:00 x 5 Rounds:
50′ Dbl DB Fr Rack WL (50’s/35’s)
21/15 Calorie Row/ or 15/9 bike/ or 200m run
12 Kipping HSPU
9 DL (225/155)


**Group stretching 15 min**

Option 1: 2 Rounds For Quality
1,000m Row
30 Abmat Sit-ups
15 Dual Dumbbell Box Step Overs (50’s/35’s)

Option 2: Back Squat “12-6-3”
12 Reps @ 91% of 10RM Back Squat
6 Reps @ 99% of 10RM Back Squat

Snatch Option 3: Technique Complex
On the 2:00 x 4 Sets: 3 Muscle Snatches + 2 Snatch Balances + 1 High Hang Squat Snatch
Set 1: 40% of 1RM Snatch
Set 2: 43% of 1RM Snatch
Set 3: 46% of 1RM Snatch
Set 4: 50% of 1RM Snatch

Option 3.5: Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Week 1: 60% of 1RM Snatch


I. Jerk Practice
C & J Stamina
On the Minute x 5:
5 Touch-and-Go Power Clean and Jerks
Week 1 (of 3) : 50% 1RM C&J
*Focus eccentrics & bar path

II.  “Free Agent”    
6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 C2B pull-ups


Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!



The crux of this is that CrossFit creates a balanced athlete…IF (IF, IF, IF) you have coaches that ensure you’re not getting stronger at the expense of speed, and not getting faster at the expense of strength, and not missing your gymnastics and mobility entirely! It’s so easy to get caught up in what we love and what we’re good at and miss other essential elements to becoming a balanced athlete.

The 4 Skill Levels were created by CrossFit Seattle. We have made some adjustments to accommodate the older athlete. And we have rounded them out as CrossFit has introduced higher level and “other gymnastics” that are now considered essential (such as handstands/inversions).

This is Skill Level 1. The “game” is, you must test out of Skill Level 1 before you can move to Level 2. ALL (repeat ALL) of Level 1 must be successfully tested out before you can move on to Level 2. Once you have worked through the list, you’ll find the areas that are lacking are probably consistent: either speed, strength, or gymnastics, or further broken down into pushing, pulling, core, or “work”. There is a Skill Level 2, 3 and 4. Skill Level 1 is considered minimum standards for a healthy individual and represents a healthy beginner.


TESTING OUT CAN BE DONE ON THURSDAYS AND SATURDAYS during Open Gym, or IF we have a regular programmed day where the work is completed with more than 15 minutes to spare…then your coaches can help test you out (time permitting).

TEST OUTS must be observed and signed off by a coach! “This is a test”.

Further, if you have areas that need work, that’s where your coaches come in. The “crate” that the skill levels will reside in will also include work sets (linear progressions) for speed and strength to help you “fix” those deficient areas faster. This part is in the works, and while it’s in final development stages, just ask your coaches for help.

Sunday Rest DayCFK WEEK OF 8/10