Finished | Cascade CrossFit

Finished | Cascade CrossFit

HOURS TODAY: Wednesday, January 1st – New Year’s Day: 8am/9am/10am & 2:30/3:30pm/4:30pm

Did you know that the world record for a raw deadlift (only using weight belt for assistance) is 1015lbs? Eeek! Today we will be working towards a new 1RM for your deadlift. Also, you will notice in the WOD, the deadlift weight is quite a bit lower than what you are used to. High reps at low weight for deadlifts help us work on that power explosion while maintaing the proper form throughout this lift.

The great thing about deadlifts is that it trains several main muscles at once. This exercise will work your finger to your neck down to toe and comprises the use of many muscles. A set of this exercise will activate your hamstrings, quads, glutes, lats, traps, spinal erectors, forearms and many more. No other workout will train many muscles efficiently as deadlift can do.

 

SWOD: Deadlifts – Take 15min to work towards a new 1RM!

5-5-5-3-3-2-1

 

WOD: 4 Rounds for Time….

9 Deadlifts (135/95)

12 Box Jumps

25 Double Unders

3, 2, 1….Go!

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Holiday Hours:

Tuesday, December 31st – New Year’s Eve: 6am/8am/9am/10am & 2:30/3:30pm

Wednesday, January 1st – New Year’s Day: 8am/9am/10am & 2:30/3:30pm/4:30pm

 

GWOD: 15 min not for time… (check out videos below WOD to help with Handstand Walk Progressions)

1-min cumulative L-Sit Hold

Handstand Walk (5-10ft, either attempt or hold a 30-45sec handstand hold)

10 Pistols, Alternating

 

WOD: For Time….

75 Calories on AirDyne

800m Run (yup, it says RUN!)

1500m Row

3, 2, 1……Go!

Happy New Year | Cascade CrossFit

Happy New Year | Cascade CrossFit

 

In the first video, Coach Carl (from Gymnastics WOD) breaks down the progression for the Handstand Walk.  The key to a good Handstand Walk begins with a stable Handstand hold in a globally extended position, and from there the extended position will cause your body to lean in the direction for the walk.  To work on the hand stepping and placement, practice shifting the weight of your hips while stacked by placing your feet on a high box.  Finally, practice leaning against the wall while slowly increase the distance between your hands and the wall to catch up the lean by walking with your hands. In the second video, Carl explains how to do a Handstand Forward Roll as an option to safely exit out of a Handstand Walk.  This is an important skill to learn before you start trying to walk for distance away from any walls or support to lean against.

Details at GymnasticsWOD

Details at GymnasticsWOD

Don't Quit | Cascade CrossFit

Don’t Quit | Cascade CrossFit

12-30-13

Ready for another awesome week of Cascade CrossFit WODs? We sure are! Here is a solid chipper to get y’all’s week started off right!

The name Chipper describes a workout that combines a lot of different movements at high volume. You complete all reps assigned for each exercise before moving on to the next. Unlike the circuits seen in a lot of CrossFit workouts, a Chipper is performed only once. The best approach is to work methodically through each exercise. If you’re not competing in the CrossFit Games themselves, there’s no need to hammer away at top speed; Chippers are brutal regardless, so pace yourself.

WOD: For Time…

5 Muscle Ups

10 Man Makers (35/25)

20 Overhead Squats (105/75)

30 Burpees

40 Ab mat sit ups

50 Wall Balls (20/14)

40 Ab mat sit ups

30 Burpees

20 Overhead Squats (105/75)

10 Man Makers (35/25)

5 Muscle Ups

3, 2, 1….Go!

 

Holiday Hours:

Tuesday, December 31st – New Year’s Eve: 6am/8am/9am/10am & 2:30/3:30pm

Wednesday, January 1st – New Year’s Day: 8am/9am/10am & 2:30/3:30pm/4:30pm

SWOD | Cascade CrossFit

SWOD | Cascade CrossFit

SWOD: Bench Press 5×5

Work up to a heavy set and try to get all sets @ same weight (roughly 80% of your 1RM)
WOD: 5 Rounds for Time

15 Calories on AirDyne

15 Wall Balls (20/14)

3,2,1…..Go!

SWOD/WOD: 12pm

Open Gym: 1pm

Holiday Hours:

Tuesday, December 31st – New Year’s Eve: 6am/8am/9am/10am & 2:30/3:30pm

Wednesday, January 1st – New Year’s Day: 8am/9am/10am & 2:30/3:30pm/4:30pm

Cascade CrossFit | Times

Cascade CrossFit | Times

 

Want some fun paleo smoothie ideas for your breakfasts in the new year? Try these on for size….

Smoothie A: Blend all in blender or bullet or whatever high power blade thing you have :)

1/2 c Egg Whites

3/4 c Almond Milk

1/4 c Coconut Milk

Frozen Banana (helps give smoothie texture)

1/4 c Frozen Berries

1TBLS Favorite Nut Butter

1TBLS Almond Meal

 

Smoothie B:

2 c Fresh Spinach

3 Stalks of Kale

1/2 c Blueberries (on sale at QFC this week)

1 Tangerine or 1/2 Orange

1/2 Coconut Milk or OJ

2 Bananas

1TBLS Ground Flax Seed (coffee grinder works well for grinding flax seeds up)

 

Smoothie C:

1/2 Diced Mango (on sale at QFC this week)

1TBLS Almond Meal

1TBLS Ground Flax Seed

1 Passion Fruit Pulp

2/3 c Water

2 Ice Cubes

 

 

 

WOD @ 9am

Open Gym @ 10am

Partner WOD | Cascade CrossFit

Partner WOD | Cascade CrossFit

Partner WOD: 20min AMRAP 

10 Wall Balls (20/14)

10 Box Jumps (24/20)

10 Toes to Bar

10 Calories on AirDyne

10 Hand-Release Push ups

* Alternate each exercise with your, partner. One person working at a time. 1st person does Wall Balls, 2nd person does Box Jumps, 1st person does Toes to Bar, 2nd person does Calories on AirDyne…..etc.