Sunday, January 1, 2012

HAPPY NEW YEAR!!!

HALSEY GYM IS OPEN!

There is no programmed WOD, but...

Straggle in to Halsey between 1300 and 1500 and fine tune your lifts.  Practice your deadlift, squat, and/or bench press.  This is a great chance for you to find your 1RM at any of these movements so you can accurately choose your weights for the WODs that prescribe a percentage of your 1RM.  A coach will be present the entire time to spot you for each attempt, change out your weights, and critique your form.  Your attempts will be recorded and emailed to you.  This is as easy as it gets, so come on out.  You should be well rested and nourished by 1300.  In order to prevent long wait times for equipment, please post on our Facebook page what time you plan on arriving.  If the gym gets busy, we will move the weights out to the Rogue Bars.  

NOTE: If nobody shows up, I'm not sticking around for 2 hours!

Saturday, January 31, 2011


NEW YEARS EVE WOD AT 1000 AT HALSEY!

Friday, December 30, 2011

ISAAC'S BIRTHDAY WOD!

Happy Birthday to Isaac, our very first Crossfit baby!  Not ONLY does he join us at our WODs, Rachel "brought" Isaac and did the WODs though out her entire pregnancy!  I bet we all can't wait to see what kind of Crossfitter Isaac will become.  In his honor, here is the WOD that Rachel did the day she went in the labor, 1 mile row and all...no joke!

WOD

WOD: 10!  (10,9,8,7...1)
Wall Ball (20/14)
Box jumps (24/20)
*****
1 mile run for time
*****
Mobility Wod:
5 min squat mobility

*Please note, the 0830 is the only class scheduled for Friday*

Thursday, December 29, 2011

A/B WOD


10  Deadlifts (185/135)
25 V sit ups
15  Ring dips
10 Deadlifts (185/135)
25 V sit ups
15 Ring dips
10 Deadlifts (185/135)


Cash Out (optional and time permitting once all equipment is put away):
400 meter sprint x2
rest 2 minutes in between the sprints

Wednesday, December 28, 2011

A/B WOD


"Cindy"
(We''ll miss you!)

AMRAP in 20 Minutes:

5 pull ups
10 pushups
15 squats

Cash out:
Practice handstands at your skill level; for example, kicking up to handstand, handstand against the wall, free standing handstand, etc.  Focus on form.

Tuesday, December 27, 2011

A/B WOD

21-15-9

Clean and Jerk (85/115)
Goblet Squats

Feat of strength:
Max sit ups in 2 minutes

Monday, December 26, 2011

10AM WOD!
Come out,  enjoy the day off, and burn off some of those holiday calories!


WOD:


5K base route run, or,
1 Mile run, on the track


For time.


Halsey Gym will be closed, so meet out side on the track at 10am.  Also, please note, that the 10am class is the only WOD for the day.  Regular schedule will resume on Tuesday.


Hope everyone had a Merry Christmas!  Great job on Saturday, y'all!

****Saturday, December 24, 2011****

12 Days of Christmas WOD

Tis the Season to be Merry!  As tradition holds, we will do our annual 12 Days of Christmas WOD this weekend.  Come out and enjoy the holidays, Crossfit style!  Festive attire, flare, and holiday spirit are welcome!

See you tomorrow, Halsey Gym 10:00AM

**************************************

1 Handstand hold, 10 seconds
2 Burpee Bar Hops
3 Push Press (75/55)
4 Box Jumps
5 Dumbell Swings (55/35)
6 Supermans
7 Sit-ups
8 Pushups
9 Walking lunges
10 TTB or KTE
11 Back Squat (75/55)
12 Double Unders

The workout is executed like the song 12 days of christmas.
day 1 (round 1)
1 Handstand Hold, 10 seconds
day 2 (round 2)
2 Burpee Bar Hops
1 Handstand Hold
day 3 (round 3)
3 Push press

2 Burpee Bar Hops
1 Handstand hold

*Bonus points will be given to those who choose to sing along :)*

Friday, December 23, 2011

A/B WOD


4 Rounds for time:


400 Meter run
10 Tuck jumps
20 Situps

Great job this week, everyone!  Remember to rest and stretch.

Also, there will be a holiday WOD at 10am on Saturday.  Plan on a long one!

Thursday, December 22, 2011

"MARY"


A WOD

20 Minute AMRAP

5 HSPU (Handstand Pushups)
10 Pistols
15 Pull ups

B WOD

20 Minute AMRAP

5 Pike pushups
10 Pistols
15 Jumping Pull ups

Cash Out:
Shoulder stretches/mobility work - shoulder passes with PVC pipe, foam roller stretches, etc.

Wednesday, December 21, 2011

A WOD

10!
(10, 9, 8, etc.)

Deadlift (80% of max)
Pushups (Crossfit game style)
Double Unders

For time.

B WOD

12 Minute AMRAP

5 Deadlift (weight of choice)
10 Pushups
30 Single Jump Rope

Tuesday, December 20, 2011

A/B WOD

"Becoming One With Our Balls"

400 meter run, then,

Three rounds of:

25 Wall Ball Shots

20 Ball Slams

20 Med Ball Cleans

Then, 

400 Meter Run

Skill work (optional):

Practice Double Unders

Lastly, if you do not know your box jump height, find it.

Coaches: Due the number of med balls, stagger the athletes' times as necessary

Monday, December 19, 2011

A/B WOD

4 Rounds for time:

100 ft. Bear Crawl
10 V-sit ups
10 Burpee Broad Jumps
25 Squats

Cash out:
2 Minute L-sit hold on apparatus of choice.

Saturday, December 17, 2011

NO SATURDAY WOD

Rest up and stretch those arms!

Great job this week, everyone!

Friday, December 16, 2011

Today will be Lola's last wod with us as she is PCSing home!  Lola has been such a contender and committed to crossfit from alomst the beginning!  She has made leaps and bounds in her strength, training, and body!  She has been one to chase for all the ladies coming to crossfit!  Lola is also an incredibly sweet and supportive person to have next to you in a wod.  She has been a true friend to us all.  I know we will miss her a TON at each and every WOD.  LOLA WE WILL MISS YOU SO MUCH!  Please please keep kicking ass at crossfit in the states girl!  Represent CFKP!!  And in your honor:

WOD:

A/B 

20 Weighted Jumping Squats (weight choice)

30 Pullups

40 Pushups

50 DB Swings 

40 Pushups

30 Pullups

20 Weighted Jumping Squats

For time.

Thursday, December 15, 2011

A WOD

AMRAP 20 Minutes

10 Push Press (95/65)
20 Double Unders (DUs)

B WOD

10 Push Press (weight of choice)
60 Single Jump Rope

Then:
Max Row for calories, 5 minutes

Wednesday, December 14, 2011

A/B WOD

5 Rounds for time:

12 Sumo Deadlift High Pull (SDHP)
15 Jumping Lunges (15 each leg, 30 total)
20 Supermans
15 Box Jumps
12 Toes to Bar (TTB)

Tuesday, December 13, 2011

"Elizabeth"

A WOD

21-15-9
Power Clean (135)
ring dips

B WOD

21-15-9
Medicine Ball Cleans
ring dips or bench dips

For time

Coaches: Scale weight as appropriate

Power Clean Demo:
http://media.crossfit.com/cf-video/cfj-nov-05/power-clean.mov

Monday, December 12, 2011

A/B WOD

1200 Meter Run
10 Burpees
800 Run
20 Burpees
400 Meter Run
30 Burpees

Skill work:
Work on kipping pullup technique

Saturday December 10, 2011

1000 TEAM WOD

ARMY VS. NAVY!!!

Friday, December 9, 2011


A/B WOD:
AMRAP 10 mins
10 Deadlifts
20 Double Unders

Good job to those who did JT!

Reminders


Just a few reminders/updates

1) Each class will now have the instructors name on the board for that specific time. Please approach that coach with questions/concerns/substitutions/updates. Other coaches may be present but might be WODing. We are all eager to help but try to speak with your specific coach first.

2) If we warmup inside, then WOD outside please put all the equipment you used by the whiteboard so we do not take up valuable space for others working out/playing basketball. (This includes pulling down the bands on the pullup bars)

3) Please, Please encourage people as they WOD. Many times its others who give us the belief that we can do another rep or go another round. However, please do not coach your teammates. There may be issues you are not aware of or technique issue we are working on with a particular athlete which is why they are not doing something exactly how we coached you. If you are concerned we don't see something that may cause injury please point it out to your coach and we will address the issue.

You guys are awesome and we love all of you. We couldn't ask for a better group of crossfitters and we just want to make sure we remain strong and safe! Good luck with J.T. tomorrow.

Thursday, December 8, 2011


J.T.


21-15-9
HSPU
Ring Dips
Pushups

Wednesday, December 7, 2011


A WOD:
4 rounds
10 hang cleans (65/95)
20 walking lunges (count each leg)
30 bar jumps (over and back)


B WOD:
4 rounds
10 wall ball cleans
20 walking lunges
30 ball jumps

Tuesday, December 6, 2011


A/B WOD

Tabata Something Else 


Pullups
400 m run
Pushups
400 m run
Situps
400 m run
Squats
400 m run

(Coaches: Start the next tabata 1 min after your last athlete finishes the run. Since its 5 degrees outside, the finish of the run will be the doors to Halsey. Start people at different stations to allow room on the pullup bars)

Monday, December 5, 2011


Death by Front Squats


With a continuously running clock do  1 squat the first minute, 2 squats the second minute, ect until failure to complete the round or 15 min cap.

Weight of choice but should be heavy enough not to complete all the rounds.

NO SATURDAY WOD. REST UP AND REMEMBER TO DO YOUR CHALLENGE THIS WEEKEND.

Friday, December 2, 2011


A/B WOD:
1000 single jump ropes
10 pushups for every miss or break to be completed at the end.

Score time and reps.

Good job on Fran everyone!

December Challenge

December Challenge

For those not traveling:
30 straight days of squats
Pick a minimum weight and for every day this month you must do at least one rep.
Ex: Jason is squating a minimum of 225# at least one rep a day

For those traveling:
Do 10 x (the number day)
ex: 1 December = 10 airsquats, 2 December = 20 airsquats.
If you miss a day you must complete the missed days rep on the next day
ex if you miss day 20 then on the 21st instead of 210 airsquats you must do 410.
These do not have to be completed at one time and you may include reps done during warmup/wods

Thursday, December 1, 2011


Heavy Fran
15-12-9
Thrusters (95/135)
Pullups (deadhang/35#)

Hold a 35# DB between your feet

OR


Fran
21-15-9
Thrusters (65/95)
Pullups

Love you guys! Happy December!

Wednesday, November 30, 2011


A/B WOD:
5 min Box Jumps
4 min HSPU
3 min Goblet Squats
2 min DU
1 min DB Swings

1 min rest between exercises
Use same weight for goblet squats and DB Swings (35/55#)
Score: Total number of reps of all exercises

Tuesday, November 29, 2011


A WOD:
10 Hang cleans (65/95#)
400 m run
20 Hang cleans
800 m run
30 Hang cleans
1200 m run

B WOD:
10 wall ball cleans
400 m run
20 wall ball cleans
800 m run
30 wall ball cleans
1200 m run

TWO MORE DAYS LEFT ON THE 30,000 M ROW CHALLENGE. (and no you may not take meters from rowers that have gone beyond the 30,000 already)

Monday, November 28th, 2011

Buck Furpees

A/B WOD:

5 rounds

5 burpees

5 burpee tuck jumps

5 burpee broad jumps alternated with 5 180 degree burpees

http://www.youtube.com/watch?v=3tmc08e2Ghg

Thanksgiving Day! Thursday, November 24, 2011


HAPPY BIRTHDAY CINDY!


Team WOD tomorrow at 0800 meet at the pullup bars.

Friday WOD at Halsey at 1100! (normal wod)

Wednesday, November 23, 2011


A/B WOD


20 T2B
30 Burpees
40 Box Jumps
50 Wall Balls
40 Box Jumps
30 Burpees
20 T2B

Tuesday, November 22, 2011

Atlas' Shoulders!

A WOD: 

20 min AMRAP

5 wall climbs

10 push jerk 115/85#

B WOD;

20 min AMRAP

10 piked HSPU

15 strict press (weight of choice)

Skill Work: Row row row! Where are you on your 30,000 meters?

Monday, November 21, 2011

Double Under Delight

A WOD

3 min DU

3 min ab-mat situps

2.5 min DU

2.5 min ab-mat situps

2 min DU

2 min ab-mat situps

1 min DU

1 min ab-mat situps

B WOD

3 min single jumps

3 min ab-mat situps

2.5 min single jumps

2.5 min ab-mat situps

2 min single jumps

2 min ab-mat situps

1 min single jumps

1 min ab-mat situps

Score: Total reps of DU/singles and total reps of situps (two numbers)

Skill Work: Deadlift 3-3-3 (DO YOUR SKILL WORK AND WRITE IT DOWN!)

Saturday, November 19, 2011

PARTNER WOD @ 1000.  The weather is going to suck, so we will be inside Halsey Gym. 

Friday, November 18, 2011

DIRTY THIRTY (CFKP VERSION)

A WOD

Complete 30 reps of the following exercises in order for time:
Wallball (20#/14#)
Pullups
Straight-leg deadlift (95#/65#)
Abmat situps
Box Jump (24"/20")
Hang clean (95#/65#)
Supermans
Back Squat (95#/65#)
Pushups (games style)
DU's (or 150 singles)
Dumbell swings (55#/35#)

B WOD

Complete 30 reps of:
Wallball
Jumping Pullups
Abmat situps
Supermans
Step ups (20")
Pushups
Air squats
Single unders (150)

PLAN FOR AN INDOOR WOD ON SAT @ 1000. 

Thursday, November 17, 2011

CHERRY-PICKER'S DELIGHT

A WOD

Men: Max reps bodyweight bench press x 2
Women: Max reps half-bodyweight bench press x 2
No timed rest period.  All lifters cycle through 2 times.
Score best attempt.

B WOD

For time:
100/50 Absolutely perfect-form pushups.  Chest and thighs should touch the deck at the bottom. 

Then...

A AND B WOD:

10 X 100m sprint
Rest 90 sec between each attempt.
Score fastest time.


Non runners:
5 X 200m row
Rest 3 min between attempts -or- continuously cycle through each person 5 times.
Score fastest time.

Notes:
-Make sure you warm up thoroughly before attempting the bench press.
-Showing up early is authorized!
-Rowing is only reserved for those people with running related injuries. 
-This is not an indirect way of me determining everyone's weight.
-Puking is authorized. 

Wednesday, November 16, 2011

Today we say goodbye to a very good friend, Gladys.  She and her husband will be returning to the states this weekend.  Gladys has been a great part of CFKP since starting with us.  She has improved in leaps and bounds since she first started and has now taken on a role of mentor to many of our new people.  She has learned how to tough out all of those tough wods with grace and especially caring for the people suffering around her!  We all wish you the best, Gladys, in the furutre.  You will be missed so much!  I hope you knock their socks off in the states when you return!  We love you lady!  

In her honor:

WOD:

3 Rounds for 10 mins of:

DODGEBALL !!!

Penalty activities include:

Round 1:

10 Dumbbell swings (25/35)

  10 Air squats

  10 Ab mat sit-ups

  10 Ball-slams
10 Grasshoppers
10 Step-ups (10 on each leg)

Round 2

10 Push-ups

10 Walking lunges
  10 Wall ball sit-ups
  10 Back extensions (super-mans)
10 Handstand push-ups
10 Jumping lunges (10 on each leg)

Round 3

10 Burpees

  10 Box-jumps

10 jumping squats

10 V sit-ups
10 Pull-ups
10 Wall-balls

If there are not enough people to field two teams for dodgeball:

10 min AMRAP of 

 15 Push-ups

15 Dumbbell swings (25/35) 

  15 Wall-ball sit-up

Rest 2 mins then:

10 min AMRAP of

15 Back extensions (super-mans)

  15 Burpees

  15 Ball-slams

THEN,

Immediately Run 400m

Tuesday, November 15, 2011

TABATA TUESDAY

Tabata Mash-up for 8 intervals:

A WOD                                       
Hang Clean (95#/65#)
Ring Dips

Rest 1 min

Push Press (95#/65#)
T2B

Rest 1 min

Back Squat (95#/65#)
HSPU

Rest 1 min

Ground to Overhead (95#/65#)
Pull up


B WOD (use same rest interval)

Medball Clean
Pushups

Strict press (45#)
K2E or Knee Raises

Air Squats
Pike Pushups

Strict press (45#)
Jumping Pullup

Notes:
- 1 bar per person.  Use the same weight for each exercise.
- Complete each pair of exercises together before moving to the next set.  For example, the first interval do cleans for 20 sec, then 10 sec rest.  Then do ring dips for 20 sec, 10 sec rest for the 2nd interval.  Alternate between the two until you complete 8 total intervals (each exercise 4 times).  Rest 1 min, then move to the next set of exercises.

Go cool down on the C2 Rower.  You should be half way to 30k. 

Monday, November 14, 2011

I LOVE THIS BAR

Skillwork: Deadlift clinic

A WOD

Every minute on the minute, for 15 min:
1 deadlift (go as heavy as possible*)
5 games style pushups

B WOD

15 min AMRAP:
15 airsquats
5 games style pushups

*Notes:
- Equipment is limited and we may need to run several heats per class.  Show up ON TIME and ready to work. 
- You must be proficient at deadlifting to attempt the A WOD.  If you're not sure, ask the coach.
- Do not select your 1RM max for the deadlift.  Choose a weight that's approx. 80% of 1RM.

Monday motivation (and because CrossFit girls are hot)...
http://media.crossfit.com/cf-video/CrossFit_UFCHoustonWomenHighlights.wmv

Saturday, November 12, 2011

PARTNER WOD @ 1000

Find a partner of similar skill level.

For time:

1 mile run (run on the outside of the track for 4 laps)
200 partner wallballs (split between your partner)
50 burpees (each person)
1 mile run

Rules:
- Complete each exercise in order with your partner.
- For every drop of the ball, or stop to rest, add 5 burpees to your required total.  
- 1 mile run must be completed with your partner.

Friday, November 11, 2011

Happy Veterans Day!

NO WOD TODAY.  Give your legs a day off.

There will be a Saturday WOD at 1000.

Thursday, November 10, 2011

WODS GOIN ON

Class Times: 0830*, 1630, 1730

Skillwork
Muscleup progression clinic.
Be warmed up and ready to work EXACTLY at class start time.

A WOD:

For Time:
50 Abmat situps
1 Muscleup
40 Abmat situps
2 Muscleups
30 Abmat situps
3 Muscleups
20 Abmat situps
4 Muscleups
10 Abmat situps
5 Muscleups

Substitute 5 pullups and 5 ring dips for 1 muscleup. 

B WOD:

15 Min AMRAP:
10 Jumping Pullups
10 Pushups
10 Abmat situps

Get your fanny on the C2 Rower!

Wednesday, November 9, 2011

BIN WODDIN


Class Times: 1630


A and B WOD

For Time:

50 C2B pullups
50 Burpees
50 DBS (55#/35#)
50 T2B

Glossary:
C2B- "Chest To Bar"
DBS- "Dumbell Swings"
T2B- "Toes To Bar"

Get in the gym on your own time and start rowing!  You should be around 8k to be on schedule to finish 30k by the end of the month.  Some of you haven't started yet (Doc).

Tuesday, November 8, 2011

TABATA TUESDAY

Class Times: 1630

A and B WOD
Alternate between the following for 8 rounds:
Ring Rows (20 sec of work, 10 sec rest)
Wallball (20 sec of work, 10 sec rest)
Complete both exercises for 1 round.

Then:
3 X max handstand hold
2 min rest between attempts

Monday November 7, 2011

Schedule: Mon, November 7: 1630, 1730

A and B WOD:
Every minute on the minute (EMOTM)
for 20 mins or until failure ...
Back Squat x 5 reps (@70% of your 1 rep max)

Friday, November 4, 2011

Class times: 0830

A and B wod:
Press 5,5,3,3,2,1

Don't forget to work on the November 30K Row Feat of Strength!!

Thursday, November 3, 2011

Class times: 1630

A wod:
20 min AMRAP
3 wallclimbs
10 up/downs*
15 TTB
20 grasshoppers (see last weeks Mainsite post for an explanation of up/downs and grasshoppers)

B wod:
20 min AMRAP:
5 pushups
10 up/downs*
15 knee ups
20 grasshoppers

See for example of grasshoppers and up/downs
WOD Demo from CrossFit Maxim - video [wmv] [mov]
or refer to
http://www.crossfit.com/mt-archive2/007960.html

* I recommend that if you have back issues - be very careful with this movement; or you may consider subbing in regular burpees or a gymnastics style burpee Andrew taught a couple weeks ago.

Wednesday, November 2, 2011

GOOD NEWS!  WE HAVE A CLASS TOMORROW!!!  1630 with Andrew!
Also added a 1630 to Thursday!!  YAY!

A WOD:
5 Rounds for time:
400m run
10 L-pullups

B WOD
5 Rounds for time:
400m run
30 jumping pullups

Mobility WOD: Couch stretch (4 mins on each side)

November 1, 2011

Schedule: 0830*, 1630, 1730

*no beginners please.

Today we say goodbye to the 2nd half of the Van Allen team as Warren is leaving Atsugi to join his wife Erin in beautiful Washington State.  Following in Erin's footsteps, Warren has been a HUGE part of our Crossfit family.  After getting his level 1 certification earlier this year, he coached many on "the boat" and on Atsugi.  He sent out almost daily emails, with detailed explanations of proper form and body movement to those on the boat so they could continue to work with intensity and variability despite the crazy hours and limited space.  Writing all that out must have been amazingly time consuming and difficult, but Warren cared enough to make sure everyone had everything they need.  I know those men and women Crossfitting without him on the boat miss him, but we will miss him here very much as well.  Good luck Warren at your next station and we will make sure to stop by Crossfit Van Allen whenever we are in W-state!

Basic warm-up will remain the same for November
Advanced warm-up for November is the Burgener Warm-up.

We will begin testing for A wod or B wod startnig next week - so get ready!

A WOD:
E2mom (every two minutes on the minute) for 10 min
80% deadlift 1RM (3,5,7,5,3)
Do pushups in remaining time. So, the first 2 minutes do 3 DL, then max pushups the rest of the 2 minutes. Next 2 min do 5 DL, etc... Score is total pushups.

B WOD: e2mom
Air Squats 15, 20, 25, 20, 15
Pushups in remaining time.

Monday October 31, 2011

Class times:  0530, 0830, 1630, 1730

A WOD:
500 double-unders for time.
(scale to 2500 singles)

B WOD:
1500 singles for time.

November Feat of Strength:  Accumulate a 30K row (on your own time)

ANNOUNCEMENTS

The schedule will be quite limited for the next two weeks, as I am gone and we still don't have the contracts back for Ann and Andrew from Yokosuka.  Keep an eye on our FB group for informal get-togethers if you still want to WOD together.  If you are not on our FB group - please email us and we will get you in there (current or past kanto plain crossfitters only).  I will still be posting daily WODs.

Sat, October 29: Halloween WOD at 1000 (With Andrew and Warren)

Mon, October 31:  0530, 0830, 1630, 1730
Tues, November 1: 0830, 1630, 1730
Wed, November 2:  no classes
Thur, November 3: no classes
Fri, November 4: 0830

Saturday, November 5: TBA

Mon,  November 7: 1630, 1730
Tues, November 8: no classes
Wed, November 9: no classes
Thurs, November 10: 0830, 1630, 1730
Fri, November 11: 0530, 0830

The next week we *should* be back to fairly normal scheduling.

Friday , October 28, 2011

HAPPY BIRTHDAY GLADYS!!!!

"Flirty Forty-Eight"

48 Push-ups

48 Dumbbell swings (25/35)
48 Air squats

48 Knees to elbows
48 Ab mat sit-ups
48 Back extensions (super-mans)

48 Burpees

48 Ball-slams 

HALLOWEEN WOD ON SATURDAY 1000!  COSTUME STRONGLY RECOMMENDED!

Thursday, October 27, 2011

 Thursday's 0830 class is cancelled

 HAPPY BIRTHDAY ANN!!!!

in your honor:

A WOD: 

4 Rounds of:

15 overhead squats (95/65)

200 m run

40 double unders

200 m run

B WOD:

4 rounds of:

15 overhead squats (PVC)

200 m run

40 double-unders (or 120 singles)

200 m run

Independent WOD for the 0830 crew:

  FIVE rounds of:

20 jumping air squats

200 m run

30 double-unders (90 singles)

200 m run

(recommend carrying your rope with you and jumping at the halfway point on the track - don't forget to bring jump-ropes and any extras you may have for others.  Otherwise there are a few in the boxing room)

Wednesday, October 26, 2011

 HAPPY BIRTHDAY MARYANN!!!!!!

In your honor:

A and B WOD:

10 min and 27 second AMRAP of:

10 Ball slams

10 Box Jumps

10 V sit-ups

Mobility work: deep squat sit and hold.  Accumulate 10 mins.  You may take short breaks as needed. 

Tuesday October 25, 2011

WODS will now be split in to two catergories.  A and B.  Beginners will work on the B WOD until they have mastered all of the movements.  Then, after a coach has approved it and seen all of these movements performed with proficiency, you may progress to working on the A WODS.  Last week's programming was all B WOD activities.  If you struggled with any of those movements, please perform the B WOD.  If you felt proficient enough to show a coach all the movement without cues, feel free to move into the A WOD today.  If you have been crossfitting less than 2 months, I suggest the B WOD.   

B (basic) WOD activities include:
Airsquat, jumping pull-up, deadlift, press, push press, wallball clean, front squat with wallball, burpees, back squat, overhead squat with PVC, racking and unracking the bar.

A WOD activities include:  Cleans with the bar, snatches, overhead squat with weight, push jerk, kipping pullups, front squat with the bar, muscle-ups

Any activities not listed will be by coaches discretion

Today's WOD:

A WOD:

Death by kipping pull-ups

-with a continuously running clock, perform a pullup, adding an additional pull-up each minute until you can no longer complete the reps in the minute.  You may scale to a banded kipping pull-up.  

B WOD:

150 jumping pull-ups for time.

Then (light permitting- the sun sets at 4:54pm)

A and B WOD:  5 x 300 m sprints.  60 seconds rest in between.  Score fastest sprint.

Monday, October 24, 2011

In Honor of the All Blacks winning the World Cup!

A and B WOD:

7 min AMRAP, 1 min rest, then another 7 min AMRAP of:

4x 10 yard sprint with 1 burpee at the end of each sprint
7 Back squat (95/65) *
4 x 10 yard sprint with 1 burpee at the end of each sprint
7 Push press (95/65)  *

*Bar starts on the deck, not in a rack.  

Start the 2nd 10 min amrap where you left off from the first 10 min amrap.  

The 0830 WOD on Thursday October 27th is cancelled. I am sorry for any inconvenience.

Saturday, October 22, 2011

Team WOD 0900!

Friday, October 21, 2011

Friday - 0530 (with Cindy and Andrew), 0830 (with Cindy)
Saturday - 0900 (with Jason and Lauren)

WOD:
5 Rounds for time
40 Double-Unders
400 Meter run


Strength (optional):  Back Squat 3-3-3

Thursday, October 20, 2011

HAPPY BIRTHDAY NICOLE!!!!!

Here is a WOD in your honor ;)

3 Rounds for time of

10 Deadlifts (165/135)

38 Ball slams

38 Toes-to-bar

38 Air-squats

73 Single jump-rope

Thursday's schedule
0830 (with Cindy)
1630 (with Andrew and Cindy)
1730 (with Cindy and Lauren)

THERE WILL BE A SATURDAY WOD COACHED BY JASON AT 0900 THIS WEEK!!!  HIS COACHING DEBUT!

Wednesday, October 19, 2011

Class schedule
0530 (with Cindy and Ann)
0830 (with Cindy)
1630 (with Andrew and Cindy)

WOD
13 min AMRAP
Push-press (95/65)
Pull-ups
Ab-mat sit-ups
Ladder

2-4-6-8-10-12-14-16….
Continue working up the ladder until the 13 min time cap.

Cash-out: Row 500m for time

Tuesday, October 18, 2011

WOD:
10 min AMRAP:
Run 200 meters
15 Burpees
Run 200 meters
15 Box jumps on the cement wall by the track



Cashout:
Hip flexor stretch with one foot on the cement wall.  Push hip on standing leg down toward the ground.
accumulate 4 mins on each side

similar to this pic:

Then open up the leg on the wall until your inner knee is pointing to the sky.  Forward bend for a stretch
accumulate 4 mins on each side.

Monday October 17th, 2011

WOD:
 
400m Run
Then,

6 Rounds of: 

10 MedBall Cleans (weight of choice)
20 Push-ups 

Then,
400m Run
For time.  

Saturday October 15, 2011

WOD

REST DAY!! 

 Play a sport or try something new!! 
Have a Great Weekend CFKP

Friday October 14, 2011 Class Schedule 0530, 0830

"MARY"

20 Min AMRAP

5 HSPU

10 Pistols
15 Pullups

Cashout:  Slosh-Pipe work.... Squats, Lunges or Turkish Get-ups

This is Michelle's last day of coaching.. I will miss you CFKP!  You guys Rock!!!


NO SATURDAY WOD

Thursday October 13, 2011 Class Times 0830, 1630, 1730

"ANNIE"

50-40-30-20-10

Double Unders (singles 5:1)
Situps

Cashout: Tabata Run on Tredmill incline 12 (8 rounds of 20 sec on 10 sec off)

Wednesday October 12, 2011 Class Times 0530, 0830, 1630

"McGHEE"

30 min AMRAP


5 Deadlifts (275/185)
13 Push-ups
9 Box Jumps

*Scale appropriately this is a long workout*

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Tuesday October 11, 2011 0830, 1630, 1730

"JACKIE"

1000 m Row
50 Thrusters (45 lbs)
30 Pull-ups

*There is only 1 rower so get warmed up quickly (come early) so we can get started...If you need to be done on time please let me know otherwise we will go in the order you arrive, write your name on the board when you get in*

Cashout: Review Deadlift

announcement

Starting October 24th, the 0830 class will become a private class. All this means is that we will no longer take newcomers into that class. 

If you are a current Crossfitter before that date, you may feel free to move into and out of the 0830 class as you would like. 

The only restrictions are for brand new people. If you have been wanting to try it, and want to go to the 0830 class, you better make it happen before October 24th. 

Newcomers will continue to be welcome at all other time slots after October 24th. 

Monday October 11, 2011

Holiday WOD at 9 AM Monday Morning!!! Meet outside, the gym will be closed. If it is raining there will be no WOD. See ya all in the morning!!

Sunday, October 9, 2011

WOD:

REST

I figured Shannon would like the WOD I posted for him today.  I know we just had our huge shin-dig for the McGrevy's last night, but I wanted to throw a special goodbye blog post for Shannon!  Shannon is the man behind the great Michelle McGrevy! (so you know he has to be pretty flippin cool too)  Shannon just recently became actively involved in our crossfit group and it was so great to have him with us!!!  Shannon you will be missed in your own right by the people here at CFKP.  I will particularly miss you grumbling under your breath at me every time I yell at you to squat lower!!!  Keep drinking the kool-aid and soon you will not want anything else to drink!  I think you are developing a taste for it right now.  We will miss you so much Shannon! 

Monday October 10 there will be 1 WOD at 9am meeting outside by PSD

Saturday, October 8, 2011

Saturday WOD 1000

I apologize for the late post.  The internet was down.  I know some of you may have lost power again last, but I hope it is restored now.  Please everyone remember to conserve energy until the permanent fix happens so no one has to go without power!

This is an extremely difficult post for me to write!  Today's Saturday WOD will be Michelle's LAST Saturday WOD as she PCS's on the 15th.  I cannot say enough about Michelle and all of the wonderful things she is and has done for our little crossfit community.  Michelle is that go-to person in our group that will always help anyone, always root you on, always stays late to help pick up.  She is one of the core people that make up CFKP and we will be shaky and off balance when she leaves!  She was one of the original people who started crossfitting with Charlotte.  She has seen this community grow, shift, and change.  Now she leaves as one of your coaches - and an amazing one at that!  Her presence at CFKP has brought in so many new amazing members! People are just drawn to her - even if it means you have to do her "crazy crossfit stuff!"  I am happy she will be pursuing coaching in the states as well.  I know we will all miss her insanely (I will).  But I KNOW she will still be chiming in on our FB page quite regularly!  Michelle - you better let us know how you do in the opens girl!  Only 5 months!  We are rooting for you!  We love you and I miss you already!!!

Friday October 7, 2011 Class Time 0830

ONLY 1 CLASS TODAY AT 0830

WOD

30 Box Jumps
5   Dumb Bell Swings (55/35)
25 Box Jumps
10 DB Swings
20 Box Jumps
15 DB Swings
15 Box Jumps
25 DB Swings
10 Box Jumps
30 DB Swings
5   Box Jumps

Strength Work: Deadlift 3-3-3

Thursday October 6, 2011 Class Schedule 0830, 1630

*No 17:30 Class Today*

12 Min AMRAP

20 Situps
15 Pushups
100 m Sprint 1/2 Frontwards 1/2 Backwards(if raining 2 suicides inside)

Cashout:  Practice something you need to work at on your own

Wednesday October 5, 2011 Class Times 0530, 0830, 1630, 1730

"FRAN"

21-15-9

Thrusters (95/65)
Pullups

Cashout: 400 m sprint for time

**There is a 17:30 Class today**

Tuesday October 4, 2011 Class Times 0830, 1630, 1730

WOD


10-1  Burpee Broad Jumps
1-10  WallBalls (20/14)

*Ascending and Descending ladder's simultaneously, 10- Burpee Broad Jumps 1 Wallball, 9 Burpee Broad Jumps, 2 WallBalls etc...


Strength Work:  3-3-3 Push Jerk
Cashout: Practice Something you need to work at

Monday October , 2011 Class Times 0530, 0830, 1630,1730

"BROOM STICK MILE"

*All excercises will be performed with PVC pipe or body pump bar (no weight)*


400m Run
25 Strict Press
25 Push Press
25 Push Jerk
400m Run
25 Front Squat
25 Back Squat
25 Overhead Squat
400m Run
25 Dead-Lift
25 SDHP
25 Hang Power Clean
400m Run
25 Snatches
50 Lunges with PVC overhead (count each leg)


Cashout: 5 - 15 sec L-Sits with 30 sec rest inbetween

Saturday October 1, 2011

10 AM WOD

Congratulations to our 4 new CF-L1 Trainers!!!! 

Andrew Higgins
Jason Surowiec
Ann Dohm
Lauren Fisher
and Drew Jay, even though you are no longer with CFKP you will always be a part of us!!


***Next week the schedule will slightly change due to the Navy Ball.  It will be as follows***

Monday 0530, 0830, 1630, 1730
Tuesday 0830, 1630, 1730
Wednesday 0530, 0830, 1630, 1730
Thursday 0830, 1630
Friday 0830 only

Friday September 30, 2011 Class Times 0530, 0830, 0930

12 Min AMRAP

20 Sit-ups
20 1 Arm Dumb-Bell Swings (25/20) 
20 Double Unders (singles 3:1)

Skill Work: Burgener Warmup

Cashout: 500m Row


****SATURDAY WOD 10 AM****

**Until further notice today is the last day for the 0930 class**

*Also, due to the Navy Ball next week the 1730 WOD will be M, T, W
not M, T, TH (This is for the week of Oct 3rd ONLY) and there will be NO 0530 on Friday Oct 7th.*

Thursday September 29, 2011 Class Times 0830, 1630, 1730

"BLAKE"

4 rounds for time:

100 ft Walking Lunge with 45/35 lb plate held overhead
30 Box Jumps
20 WallBalls (20/14)
10 HSPU

Cashout: Overhead Squat 3-3-3 with PVC or appropiate weight

Skillwork: Practice the Bergenger Warm-up with PVC

**U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.**

Wednesday September 28, 2011 Class Times 0530, 0830, 0930, 1630

WOD

150 Burpees


Cashout: 5 - 100m sprints (goal post to goal post on football field) with 1 min rest inbetween

SkillWork: Burgener Warm-up
http://youtu.be/tk9MogjNas4

Tuesday September 27, 2011

Tuesday's Class Schedule:  0830, 1630, 1730

"BADGER"

3 rounds for time

30 Squat-Cleans (95/65)
30 Pull-ups
800 m Run

Squat-Clean video
http://youtu.be/bVjxGecn63w

Skillwork: Practice Burgener warm-up with PVC
http://youtu.be/tk9MogjNas4

Badger- In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq December 11, 2007.

Monday September 26, 2011

Monday's Class Schedule 0530, 0830, 0930, 1630, 1730

Happy 36th Birthday SHANNON

19 Minute AMRAP

9 Dips

25 SDHP (65/45)

75 Single Jump Ropes

36 Slam-Balls

Skillwork: Review Squat Clean with PVC or Wallball

Cashout: BenchPress 1/2 bodyweight for max reps

Make sure you have a spotter

Friday September 23, 2011

Friday's Class Schedule 0530, 0830, 0930

10!
Thrusters (95/65)
SlamBalls (14/20)
Supermans

Cashout:  Tabata Run on Tredmill, incline 12 (20 sec on 10 sec off for 8 rounds)

NO SATURDAY WOD
Play a sport or activity or run/row a 5K on your own

Have a Great Weekend!!

Good Luck to Andrew, Jason, Ann and Drew on your Cert 's this weekend!!  We are very Proud of you!! 

Thursday September 22, 2011

Thursday's Class Schedule *1030*, 1630, 1730
**due to the storm we will hold the morning class at 10:30**

"300"
WallBalls (20/14)
HSPU
DB Swings (55/35)
Double Unders, (Singles 5:1)
Push-Ups (hands off at the bottom)
V-Situps
Ring Rows

You may start at any excercise.  You may do as many or little reps(min of 10 per excercise) for a grand total of 300 reps.   Once you move on from an excercise you many not go back to it and you must continue in the order of the ladder, so if you start with pushups you will end with DU's.   

Strength Work: Review Strict Press with PVC then, 3 tries to find your max strict press

Wednesday September 21, 2011

Wednesday's Class Schedule 0530, 0830, 0930, 1630(TBD)

**As of right now Hasley Gym is scheduled to close at noon due to the storm.  If the Gym remains closed the 1630 class will be cancelled.**

AMRAP in 20 Minutes

5 Dips
10 Deadlifts (185/135)
15 Knees to Elbows
20 Box Jumps

Skill work: Practice HSPU

Strength Work:  Review Front Squat with PVC then, 5-4-3 reps increasing weight each time

Tuesday September 20, 2011

Tuesday's Class Schedule 0830, 1630, 1730

WOD

On the minute every minute run from white line to white line and back to starting white line(aprox 50 m) on the track.  For the rest of the minute start working on completing 200 Double Under's.  Singles 3:1 Continue running every minute until you complete 200 DU's or 600 Singles.  Score # of Minutes (rounds) it takes to complete.
*The quicker you run the more time you will have to complete the double unders.
**If it is raining sub the run for a suicide

Strength Work: 3-2-1-1 reps   65%,75%,85%, 95% of your max Deadlift

Cashout:  Stretch and Foam Roll for a minimum of 5 minutes

Double Under Video
http://youtu.be/Ix8TbKyvJcw

Monday September 19, 2011

Class Schedule for Monday 0530, 0830, 0930, 1630, 1730

WOD

For time:
15-12-9-6-3

Power Cleans (135/95)
Bar Facing Burpee's

Cashout: Max reps of Double Under's in 2 minutes

Power Clean Video
http://www.youtube.com/watch?v=6TlbDQUWs0s

Bar Facing Burpees
http://youtu.be/buPzF9voy7Q

Saturday, September 17, 2011

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo Deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Heat List:

Heat One: Micky, Warren, Kate, Evan, Gladys.     COACH:  Michelle
Heat Two: Ruthie, Shannon, Michelle, Jason, Leslie.    COACH: Andrew
Heat Three: Beth, Sean, Melissa, Andrew, Heather C.    COACH: Ann
Heat Four: Lola, Tim, Ann, Kyle, Amanda.   COACH: Cindy
Heat Five: Nancy, Cindy, Nikki    COACH: Warren

Your Coach will help you set up/scale/make sure your movements are safe before your heat begins; Coaches - you do not have to follow them through the wod if you do not want to.  Once they start you can go warm up for your own heat. 

We will try to start heats at 0900, so please be there, warmed up and ready to go if you are in heat one.

If you would like to help set up please show at 0815-0830

Each person in each heat will need a counter - please volunteer for other people's heats!!
We will also need a ROWER monitor person for each heat.


Each heat will take 22 mins start to finish

Fight gone bad

Let me know asap if this is incorrect in any way!!
These are the people who wish to participate: 
Cindy, Evan, Warren, Micky, Michelle, Lola, Amanda, Beth (scaled), Shannon, Amy, Andrew
Sean, Tim, Kyle, Ann, Gladys, Kate, Ruthie, Nancy, Jason, Leslie (scaled). Let me know if I am missing anyone!

Friday, September 16, 2011

If you are planning on fight gone bad you need to let me know by tomorrow so I can put you in a heat!!  Also be sure to tell me if you will need to scale!

Go here to donate for Fight Gone Bad 6:
http://www.sportsgrants.org/fgb6/blog/
WOD
*meet on the track*
6 Rounds
One run up to the top of the bleachers and back down (climb over the front railing)
5 Push-ups
10 Jumping lunges (count each leg)
20 Mountain climbers (count each leg)

Thursday, September 15, 2011

Thursday - 0830, 1630, 1730

Halsey gym is closed in the morning.  This should only affect the 0830 class, and we will meet outside by PSD.
Please Facebook me, or email me if you do not have your name on the white board yet, and would like to participate in fight gone bad 6 on Saturday.  Planning on 0900 start time for heats.  If you need to scale, please let me know that as well.

We are no longer allowed to perform wall climbs inside the door of Halsey gym.  Please perform wall climbs on the blue painted wall inside Halsey.

WOD:
1200m run
10 Burpees 
800m run
20 Burpees
400m run
30 burpees
For time.

Wednesday, September 14, 2011

WOD
150 Wall Balls (20#m/14#w)
For time.
(Every time you drop the ball you must do 10 pull-ups before starting again.)


Skill work with time permitting: Row

Feat of Strength:
1000m row for time.

Happy Birthday Norah!  One year as a Crossfit baby!

WOD:
9 min AMRAP of
13 Ring Rows
20 Ball Slams
10 Burpee Roll-overs
1 Bear crawl 50m


Then:
1 min AMRAP of:
Push Press (75/55)
Rest 1 min
1 min AMRAP of:
Sumo Deadlift High pull (75/55)

Monday, September 12, 2011

Class times: Monday - 0530, 0830, 0930, 1630, 1730

WOD:

For time:
30 Walking lunge steps
30 Pull-ups
30 Box jumps
30 Double-unders
30 Push-ups (Hand release/games style)
30 Knees to elbows
30 Kettlebell swings (55/35)
30 Ab Mat Sit-ups
30 Dumbbell Hang squat cleans(35/20)
30 Superman's/Back extensions
30 Wall ball

Saturday, September 10, 2011

September 11th Throwdown Fundraiser WOD! 

0830!!!

Please remember to donate at this website:

http://www.9-11throwdown.com/9-11-throwdown-wod.html

 

WOD:

A One Round 9 Movement 11 Rep. Chipper
 

*do a 2001 meter run @ the Beg and the End. Think of it is a "buy in/ cash out" it will count towards your total time!!!!

THEN 11 REPS OF THE FOLLOWING

Box jump

Thruster (125/85) (deaths @ pentagon)

Burpee chest to bar pull ups

Power Clean (155/100)

Hand stand push ups

Dumbbell Swings (55/35)

Toes to bar

DL (170/120)

push jerk (100/75)  (number of floors in each tower)

***********************************************

Scaling options to think about:

-Run a TOTAL of 2001m versus 2001m at the beginning and end .  You could do 3 laps at the beginning and 2 at the end.

-Scale your weight at the various activities. 

-Talk to Cindy, Erin, Warren, or Michelle if you need some other scaling due to injury.

The 9 movement chipper above may be done out of order since we will be sharing bars. 

Please bring a long towel for your burpee pullups - we will do them OUTSIDE.  Risers will need to be set up for those needing them.

The weights of the bars that will be set up are:

-170 lbs (men's RX deadlift)

-155 lbs (men's RX power clean)

-120 lbs (women's RX deadlift)

-100 lbs (men's RX push jerk and women's RX power clean)

Then using Bodypump weight we will have:

-85 lbs x 2 (women's RX thruster)

-75 lbs x 2 (women's RX push jerk)

-65 lbs x 2

-45 lbs x 2

-25 lbs

Please try to use one of these weights; however if you truly need a different weight make sure it is set up.