November 30, 2018

A.

STAMINA SQUATTING:
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats
79% of our estimated 1RM Front Squat.

In week 4 of our stamina squatting, we are increasing 3% from last week's efforts.

B.

METCON:

For Time: (10 Minute Cap)
30 Clean and Jerks (185/135)
On the Minute: 5 Toes to Bar

*Starting on the 1:00 - 5 Toes to Bar

Stimulus wise, we are looking for a barbell that we could complete 7+ repetitions unbroken with, touch and go, when fresh. On the heavier side today, with fast singles from the onset being a strong strateg...

November 29, 2018

A.

GYMNASTICS:

Every 90 Seconds for 5 Rounds:
10 Push-Ups
1-3 Bar/Ring Muscle-Ups

Directly Into…


Every 90 Seconds for 3 Rounds:

8 Tempo Ring Dips
8 Tempo Ring Rows
*Tempo = 4 second negative.
 

TODAY’S METCON WILL BE “PICK YOUR POISON” CHOOSE OPTION #1 OR OPTION #2

METCON OPTION #1:

3 Rounds For Time:
30/21 Calorie Row, Rest :30s
30/21 Calorie Row, Rest :30s
30/21 Calorie Row
Rest 2 Minutes Between Rounds

Score is total time for all work above including rest. Reset the rower after each set.  

METCON OPTION #2

3 x 21/15 calories, resting 1:30 between
4 x 15/12 Calories, res...

November 28, 2018

A.

BARBELL CYCLING:

On the 0:00… 
15-12-9:
Front Squats (95/65)
Lateral Barbell Burpees

On the 4:00… 
12-9-6:
Front Squats (115/80)
Burpee Box Jumps 

On the 8:00… 
9-6-3:
Front Squats (135/95)
Burpee Box Jump Overs 

Aiming to put intensity behind our cycling of these front squats in this conditioning piece. Loadings are intended to be on the manageable side. We are looking for every single set to be unbroken. With that, the question now is, how fast can we cycle the load and the burpee repetitions.

On the front squats, with again the intention on each set being unbroken, h...

November 27, 2018

A.

SNATCH COMPLEX:
10 Minute EMOM:

1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.


Sets 1-3 - 60%
Sets 4-6 - 65%
Sets 7-8 - 70%
Sets 9-10 - 70-75%, based on feel.

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.
 

B.

METCON:

“Full Count” 
21-18-15-12-9:
Assault Bike Calories 
16 Dumbbell Power Snatches (50/35)

Afte...

November 25, 2018

A.

STAMINA SQUATING:
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Both lifts are performed with the same load:
64% of our estimated 1RM Front squat.

This is the 4th iteration, increasing by 3% from last week.

Building stamina in the heart of our athletic capacity - our squat. A tremendous 1RM is something we naturally will track towards. But we recognize, most especially in our sport, the ability to cycle loadings for repetitions is a far larger battle to fight for. One is not complete without the other. And if we had t...

November 24, 2018

A.

STRENGTH:

Every 90 Seconds, Deadlift (14 Minutes)
Sets 1-3  *3 Reps at 74%

Sets 4-6 * 3 Reps at 79%

Sets 7-9 * 3 Reps at 84%

This is a build from last week, increasing each set by 2%.

Not meant to be towards max effort, and intended to be short breaks between sets. If able, complete as touch and go repetitions throughout, moving through this piece with a purpose. We will be building on these nine sets over the coming weeks.

B.

METCON:

For Time:
800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps
400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps
200m Run, 9 Hang Pow...

November 23, 2018

**Class Schedule**

All morning classes are cancelled today.  There will be a 12:00 class and open gym from 4:30-6:30.

A.

STAMINA SQUATTING:
Alternating "On the Minute" x 12 (6 Rounds):
Odd Minutes - 1 Front Squat
Even Minutes - 3 Back Squats
*Both lifts are performed with the same load:
76% of our estimated 1RM Front Squat.


In week 3 of our stamina squatting, we are increasing 3% from last week's efforts.

B.

METCON:

15 Minute AMRAP:
60 Double Unders (120 Singles)
30 Wallballs (20/14) 
15 Pull-Ups

On the double unders, our focus here is to stay relaxed. Before every set (of cour...

November 22, 2018

HAPPY THANKSGIVING TO OUR CROSSFIT BURIEN FAMILY!

Join the crew today for the 3rd annual Turkey Bowl!  Everyone will meet at they gym at 9am and will head over to Lake Burien Park.  Football will be on rain or shine!

**Friday Class Schedule**

All morning classes are cancelled. There will be a 12:00 class and open gym from 4:30-6:30.

November 21, 2018

**No Class Thanksgiving Day**

**Friday Class Schedule**

All morning classes are cancelled. There will be a 12:00 class and open gym from 4:30-6:30.

A.

BARBELL CYCLING:

On the 0:00 - 1 "Big Clean" Complex @ 45%
On the 4:00 - 1 "Big Clean" Complex @ 50%
On the 8:00 - 1 "Big Clean" Complex @ 55%
On the 12:00 -1 "Big Clean" Complex @ 60%

These percentages are based off our 1RM Squat Clean.

“Big Clean” complex is a total of (9) repetitions:
1 High Hang Squat Clean (pockets), 1 Hang Squat Clean (knees), 1 Squat Clean
Repeat 2 more times

The aim is to hold onto the bar for all (9) repet...

November 20, 2018

A.

GYMNASTICS:

1 Set: Max Effort Handstand Push-Ups

Then…

8 Minute EMOM:

Odd Minutes: 40% of the Max Set of HSPU 

Even Minutes: 6 Tempo Ring Rows

*Tempo Ring Row = Pull rings to the out side of the chest followed by a 4 second negative back to the starting position.

On the handstand pushups, we are completing 40% of the max we set today. As an example, if we complete 10 strict handstand pushups in the max effort attempt, we will be completing 4 handstand pushups per round.

On the tempo ring rows, elevate the feet with a box that is just about in line with the bottom of the rings w...

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