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