Author Archives: Nadia Shatila

Tuesday, March 7, 2017

Workout: Back Squat: 5-5-5-5-5

Accessory: 3×12 Deficit Single Arm Dumbell RDL

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Feed The Gainz!

It’s week three and we’re right in the thick of the CrossFit Open. Make sure you’re recovering and fueling up appropriately so you can go into each workout full force. Each week we have a delicious, fresh selection of NW FitMeals delivered so if you’re short on time or motivation, you don’t have to resort to eating junk. It’s fast food, but without all the high cholesterol and shame.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Chicken Teriyaki $11.99
Paleo Spicy Buffalo Meatballs $11.99
Paleo Salsa Verde Chicken $11.99
Paleo Grassfed Hamburger $11.99

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Monday, March 6, 2017

Workout: Test a Benchmark -or- Make Up a Missed Workout

Benchmark Options:

Annie
Amanda
Barbara
Cindy
Diane
Elizabeth
Filthy Fifty
Fran
Grace
Helen
Isabel
Jackie
Karen
Kelly
Linda
Mary
Nancy
Nasty Girls
1RM lifts or Runs/Rows

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All The Way Up!

Congratulations to everyone that came out Friday night to tackle the second event of the 2017 CrossFit Open. Jessica D (shown above) was one of only four female athletes this year to secure bar muscle-ups and live to tell the tale.

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Saturday, March 4, 2017

Workout: Snatch: 1-1-1-1-1-1-1

Accessory: 3×12/leg Front Rack Step-Ups

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Knock Knock!

Who’s There?

Orange.

Orange Who?

Orange You Glad You Didn’t Repeat 17.1 !?!

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Friday, March 3, 2017

Workout: CrossFit Open Workout 17.2:

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge (35, 50)
16 toes-to-bars
8 power cleans (35, 50)
Then, 2 rounds of:
50-ft. weighted walking lunge (35, 50)
16 bar muscle-ups
8 power cleans (35, 50)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

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17.2

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Thursday, March 2, 2017

Workout: Thruster: 3-3-3-3-3-3-3

Accessory: 3×15 Hip Extensions

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Succeed!

“The temptation to quit will be greatest before you are about to succeed.”

-Bob Parsons

Truer words have never been spoken. Take these words to heart and attack whatever The CrossFit Open has to throw at us in the days ahead.

Photo Credit: Ian McKay

 

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Wednesday, March 1, 2017

Workout: 7 rounds for time of:

15 Kettlebell Swings (72,55)

10 Handstand Push-Ups

Accessory: Accumulate 100 Hollow Rocks (holding a plate, if possible)

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Got Thrusters?

The thruster is a total-body, compound exercise that is comprised of a front squat and a push-press, combined. The name ‘thruster’ was coined by CrossFit after first appearing on CrossFit.com on February 10th, 2001 — which also happened to be the date of the first CrossFit workout ever posted online.

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Tuesday, February 28, 2017

Workout: 5 Rounds For Time Of:

10 Squat Cleans (95#, 65#)

Accumulate 30-sec L-sit Hold

10 Squat Cleans (95#, 65#)

Accumulate 60-sec Hanging From Pull-up Bar

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Open Season

17.1 is in the books, but we’re not out of the woods yet. With four more grueling workouts still to come, staying on top of your nutrition is going to be more important than ever. NW FitMeals just dropped a fresh supply of food for the week, so you can eat healthy, high quality, home-cooked meals without having to do any of the prep work yourself.

Our menu this week includes:

Paleo Chicken Salad $10.99
Paleo Italian Meatballs & Marinara $11.99
Paleo Hawaiian Pulled Pork $11.99
Paleo SouthWest Chicken Meatballs $11.99
Paleo Grass-Fed Beef Stew

NOTE: GYMNASTICS IS CANCELED THIS TUESDAY 2/28 AND OLYMPIC LIFTING IS CANCELED THIS SATURDAY 3/4

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Monday, February 27, 2017

Workout: Shoulder Press: 3-3-3-3-3

Accessory: 1K Row (60%-70% effort)

FullSizeRenderPlease Submit Your 17.1 Scores

Congrats to everyone who got after 17.1! Friendly reminder you MUST submit your score on the CrossFit Games website games.crossfit.com no later than 5pm PST, Monday! CrossFit Games will not accept scores received after that time. Please do not wait until the last minute as often times the site will crash due to the high volume of users trying to enter their scores!

We will validate your scores Monday evening after 5pm!

Great job everyone; and bring on 17.2!

Photo credit: Ale C. via instagram

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SATURDAY, FEBRUARY 25, 2017

Workout: DeadLift 3-3-3-3-3 reps

Accessory: 3 x 60sec Banded Plank

17.1

One & Done!

CrossFit Open Event 17.1 is in the books!

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Friday, February 24, 2017

Workout: CrossFit Open Workout 17.1:

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

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17.1

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