A WOD
1 Power Clean (135/85)
1 Round of Cindy (5 pullups, 10 pushups, 15 squats)
2 Power Cleans
1 Round of Cindy
3 Power Cleans
1 Round of Cindy
ect.....
Go as many rounds as possible in 15 mins.
B WOD
1 Wall Ball Clean (20/14)
1 Round of Cindy (5 pullups, 10 pushups, 15 squats)
2
Wall Ball Cleans
1 Round of Cindy
3
Wall Ball Cleans
1 Round of Cindy
ect.....
Cash Out
30 hollow body pullups (You missed them)
Class Schedule for the week of 1 May 2012
0530- M, W, F
0830- W, Th, F (NOTE: no coached wod on Monday or Tuesday)
1630- M, T, W, Th
1730- M, T, Th
Sorry for any inconvenience. Please be patient as a number of our coaches are PCSing in the coming months and as we are waiting on contracts from MWR. Thank you for your support - Coach Andrew
0530- M, W, F
0830- W, Th, F (NOTE: no coached wod on Monday or Tuesday)
1630- M, T, W, Th
1730- M, T, Th
Sorry for any inconvenience. Please be patient as a number of our coaches are PCSing in the coming months and as we are waiting on contracts from MWR. Thank you for your support - Coach Andrew
Monday, 30 April 2012
Games WOD 12.3
3 Rounds for Time:
400 m run (there is no requirement to run on the outside of the track but you must be on it)
40 Squats
30 Ab Mat Situps
20 burpees
10 walking lunges (5 each leg)
5 strict plank pushups (Advanced and Intermediate: Games style, Beginner: Knees: all must be chest to deck)
Good Luck and get ready for the picnic.. I mean team competition this weekend!
3 Rounds for Time:
400 m run (there is no requirement to run on the outside of the track but you must be on it)
40 Squats
30 Ab Mat Situps
20 burpees
10 walking lunges (5 each leg)
5 strict plank pushups (Advanced and Intermediate: Games style, Beginner: Knees: all must be chest to deck)
Good Luck and get ready for the picnic.. I mean team competition this weekend!
Friday, 27 April 2012
Notes:
1) Please be respectful of people doing the PRT tomorrow they have the gym booked so work around them.
2) Try to keep clear of the path from the front desk to the side doors where the pullups are (unless we are doing pullups than who cares)
3) If you get blood/sweat on something please wipe it clean
Buy In
20 hollow body rocks
A WOD
1 Suicide, 10 hollow body pullups
2 Suicides, 20 ring dips
3 Suicides, 30 inverted burpees
B WOD
1 Suicide, 10 jumping pullups
1 Suicide, 20 bench dips
1 Suicide, 30 piked HSPU's
Cash Out
Foam roll as a group anything and everything that hurts.
Inverted Burpee Demo
http://vimeo.com/2203533
1) Please be respectful of people doing the PRT tomorrow they have the gym booked so work around them.
2) Try to keep clear of the path from the front desk to the side doors where the pullups are (unless we are doing pullups than who cares)
3) If you get blood/sweat on something please wipe it clean
Buy In
20 hollow body rocks
A WOD
1 Suicide, 10 hollow body pullups
2 Suicides, 20 ring dips
3 Suicides, 30 inverted burpees
B WOD
1 Suicide, 10 jumping pullups
1 Suicide, 20 bench dips
1 Suicide, 30 piked HSPU's
Cash Out
Foam roll as a group anything and everything that hurts.
Inverted Burpee Demo
http://vimeo.com/2203533
Thursday, 26 April 2012
Buy In
30 pistols
A/B WOD
7 rounds
7 Box Jumps
7 Push Press (115/80)
7 Burpees
Cash Out
30 Hollow Body Pullups
30 pistols
A/B WOD
7 rounds
7 Box Jumps
7 Push Press (115/80)
7 Burpees
Cash Out
30 Hollow Body Pullups
Wednesday, 25 April 2012
Happy Birthday Susan!!
A/B WOD
4 Rounds
23 Double Unders (3:1)
69 Ab Mat Situps
43 Air Squats
Tuesday, 24 April 2012
Fairwell Mario
Mario has been a great addition to our crossfit family here at Atsugi. He came to us with a wealth of knowledge and has continued to build upon those skill including just completing his Level 1 Certification in Seoul this past weekend. He has always been the first to help with ideas on ways to improve not only individual athletes but our class as a whole. His knowledge of scaling workouts and ability to assess athletes skill level has been a great help to all of us. Thank you for being a part of our family we will miss you. Good luck in Yakota and remember its not to far away for you to drop in.
A/B WOD
3 Rounds for Time
400 m run
30 KB Swings (55/35)
30 pushups
30 pullups
*Scale weight as needed
**Susan I have not forgotten about your birthday i had to push it back one day since Mario is gone after tomorrow
Mario has been a great addition to our crossfit family here at Atsugi. He came to us with a wealth of knowledge and has continued to build upon those skill including just completing his Level 1 Certification in Seoul this past weekend. He has always been the first to help with ideas on ways to improve not only individual athletes but our class as a whole. His knowledge of scaling workouts and ability to assess athletes skill level has been a great help to all of us. Thank you for being a part of our family we will miss you. Good luck in Yakota and remember its not to far away for you to drop in.
A/B WOD
3 Rounds for Time
400 m run
30 KB Swings (55/35)
30 pushups
30 pullups
*Scale weight as needed
**Susan I have not forgotten about your birthday i had to push it back one day since Mario is gone after tomorrow
Monday, 23 April, 2012
Atsugi Games Wod 12.2
8 minute AMRAP (as many reps as possible)
Bear Complex [power clean, front squat, push press, back squat, push press]
Advanced
105/75#
Intermediate
65/45#
Beginner
Squat Clean Wall Ball 20/14#
Pearne WOD
8 min AMRAP
5 Reps Modified Thrusters
10 KTE
Preggo WOD
8 min AMRAP
15# DB: hang clean, front squat, thruster = 1 rep
8 minute AMRAP (as many reps as possible)
Bear Complex [power clean, front squat, push press, back squat, push press]
Advanced
105/75#
Intermediate
65/45#
Beginner
Squat Clean Wall Ball 20/14#
Pearne WOD
8 min AMRAP
5 Reps Modified Thrusters
10 KTE
Preggo WOD
8 min AMRAP
15# DB: hang clean, front squat, thruster = 1 rep
Friday, 20 April 2012
Happy Belated Birthday Rachel!!
(I would have put one of you working out but you are always behind the camera for big events)
A/B WOD
(I would have put one of you working out but you are always behind the camera for big events)
A/B WOD
10 Turkish getups (weight of choice start from standing position with weight extended overhead, down and back up for 1 rep)
20 Deadlifts (weight of choice)
30 Step ups with a med ball overhead (24” and 20#/20” and 14#/fetus and 20”)
30 Ring Rows
20 Pushups
10 Front Squats with med ball (20/14/fetus)
Cash out
30 weighted strict pullups (use a dumbell/wallball/vest)
Thursday, 19 April 2012
Buy In
3-2-2-1-1-1
Overhead Squats for form
A/B WOD
Tabata Thursday
Box Jumps 24/20"
Ab-mat situps
Score total number of combined reps
Cash Out
30 pistols (15 each leg)
3-2-2-1-1-1
Overhead Squats for form
A/B WOD
Tabata Thursday
Box Jumps 24/20"
Ab-mat situps
Score total number of combined reps
Cash Out
30 pistols (15 each leg)
Wednesday, 18 April 2012
A/B WOD
For time:
1 HSPU
2 Burpee
3 Wall Balls (20/14)
4 T2B
5 Deadlifts (225/155)
6 Double Unders (3:1)
7 Supermans
8 Pushups
9 Air Squats
10 Pullups
This WOD is accumulative until round 10.
Round 1: 1 HSPU
Round 2: 1 HSPU, 2 Burpees
Round 3; 1 HSPU, 2 Burpees, 3 Wall Balls
Round 4: 1 HSPU, 2 Burpess ...ect
For time:
1 HSPU
2 Burpee
3 Wall Balls (20/14)
4 T2B
5 Deadlifts (225/155)
6 Double Unders (3:1)
7 Supermans
8 Pushups
9 Air Squats
10 Pullups
This WOD is accumulative until round 10.
Round 1: 1 HSPU
Round 2: 1 HSPU, 2 Burpees
Round 3; 1 HSPU, 2 Burpees, 3 Wall Balls
Round 4: 1 HSPU, 2 Burpess ...ect
Tuesday, 17 April 2012
Buy In
5 x 3 Dragon Flags (see March 29th video)
A/B WOD
5 Rounds
10 Thrusters (95/65)
10 Ring Pushups
Cashout
10 wide grip strict pullups
10 hollow body pullups
10 chest to bar pullups
Atsugi Games Team Breakdown
Team Firebreather: Sid B, Lena Childs, Nathan Farr, James Gostage, Kristin Duarte, Rachel Lopez, Chris Coates, Evan Larsen, Cindy Larsen, Maryann
Team WODKilla: Michelle Jimenez, Tito Santana, Matt McLaurin, Rachel Utter, Nicki Urban, Susan Corder, Mario Duarte, Kyle Dohm, Ann Dohm
Team AsRx: Mikki Cipullo, Luis Jimenez, Courtney McLaurin, Nicole Battaglia, AB Ryan, Colin, Jason Smith , Melissa Gostage, Audra Morris, Joan
Infidels (Individuals): Amy Cragin, Kim Bowens, Mike Posmoga, Tara Pearne, Lauren A., John AO, Sean Drumheller, Lauren Fisher, Mike Pearne
Monday, 16 April 2012
Today we are all Hokies! Starting our Games this week but let us also remember the 32 Hokies who lost their lives on this day in 2007. Our thoughts and prayers are still with the Virginia Tech community, family, friends, and classmates who had to experience and endure this tragic event. Wear Maroon and Orange to show your support.
Atsugi Games WOD 12.1
15 Min AMRAP
Score: Total number of reps.
Advanced Group
9 Toes to Bar
15 Kettlebell swings (1.5/1 POOD)
21 Double Unders
Intermediate Group
9 Knee Tucks
15 Kettlebell swings (1.5/1 POOD)
84 Single Jump Ropes
Beginner Group
9 Abmat Situps
15 KB/DB Swings (1 POOD/ 20 lb DB)
63 Single Jump Ropes
Standards
TTB: Toes must touch bar and feet move behind body for a full rep
KB Swings: With good form, arms must reach full extension at top with ears visible from side
Jump Rope: Only completed reps count. Misses do not count for DU or singles
Knee Tucks: Thigh must be parallel to floor or higher
Sit-ups: Shoulder blades touch ground at bottom or rep: Full sitting position at top.
If you have any questions please the Coaches, Evan Larsen or Chris Coates.
For those out of town please submit your scores to the below emails to make sure they get updated.
Scores will be updated as able, if it’s past midnight on Saturday the week of the WOD please us an email
and we will make sure it gets up dated.
Evan Larsen(elarsen2003@hotmail.com)
Cynthia Larsen(chita229@gmail.com)
Chris Coates(1chris.coates@gmail.com)
Andrew Higgins(alhigginsdds@gmail.com)
Atsugi Games WOD 12.1
15 Min AMRAP
Score: Total number of reps.
Advanced Group
9 Toes to Bar
15 Kettlebell swings (1.5/1 POOD)
21 Double Unders
Intermediate Group
9 Knee Tucks
15 Kettlebell swings (1.5/1 POOD)
84 Single Jump Ropes
Beginner Group
9 Abmat Situps
15 KB/DB Swings (1 POOD/ 20 lb DB)
63 Single Jump Ropes
Standards
TTB: Toes must touch bar and feet move behind body for a full rep
KB Swings: With good form, arms must reach full extension at top with ears visible from side
Jump Rope: Only completed reps count. Misses do not count for DU or singles
Knee Tucks: Thigh must be parallel to floor or higher
Sit-ups: Shoulder blades touch ground at bottom or rep: Full sitting position at top.
If you have any questions please the Coaches, Evan Larsen or Chris Coates.
For those out of town please submit your scores to the below emails to make sure they get updated.
Scores will be updated as able, if it’s past midnight on Saturday the week of the WOD please us an email
and we will make sure it gets up dated.
Evan Larsen(elarsen2003@hotmail.com)
Cynthia Larsen(chita229@gmail.com)
Chris Coates(1chris.coates@gmail.com)
Andrew Higgins(alhigginsdds@gmail.com)
Congratulations!!!
A super congrats go out to Jaime and Clay who got hitched this weekend! We miss you guys!
********************************************
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BOOBS!
Barbells for boobs is still a go today - even with the rain, however, the 3K walk has also been moved inside halsey. This may delay our start time a little, so please be flexible and courteous to the other people in the gym. It's all about raising money for Breast Cancer today.
APRIL 14, 2012
WARM-UP 11:45
COACHING BEGINS AT 12PM SHARP-ish :)
http://beta.barbellsforboobs.com/helen-meets-grace/
Barbell's for Beth's Boobs
HELEN MEETS GRACE PARTNER FUNDRAISER WODAPRIL 14, 2012
WARM-UP 11:45
COACHING BEGINS AT 12PM SHARP-ish :)
http://beta.barbellsforboobs.com/helen-meets-grace/
Friday, April 13, 2012
Buy In
L hang (on pull up bar or rings)
4 x 20 sec
A/B WOD
"ANNIE"
50-40-30-20-10 reps of:
DU's
Abmat situps
Cash Out
Stretch, foam roll, shoulder mobility with lacrosse ball. Get yourself ready for Saturday.
L hang (on pull up bar or rings)
4 x 20 sec
A/B WOD
"ANNIE"
50-40-30-20-10 reps of:
DU's
Abmat situps
Cash Out
Stretch, foam roll, shoulder mobility with lacrosse ball. Get yourself ready for Saturday.
Thursday, April 12, 2012
Buy-In
Thruster
3, 3, 3, 3
Complete a minimum of 2 moderate weight warmup sets prior to your working weight. Increase weight each round.
A/B WOD
Tabata bottom-to-bottom squats (rest position is a squat hold for 10 sec)
Run 1 mile immediately following Tabata squats (no rest)
Cash Out
Accumulate 2 min in a chest to bar hold (any grip, but thumbs under the bar). Scale to chin over bar and bands as required.
Thruster
3, 3, 3, 3
Complete a minimum of 2 moderate weight warmup sets prior to your working weight. Increase weight each round.
A/B WOD
Tabata bottom-to-bottom squats (rest position is a squat hold for 10 sec)
Run 1 mile immediately following Tabata squats (no rest)
Cash Out
Accumulate 2 min in a chest to bar hold (any grip, but thumbs under the bar). Scale to chin over bar and bands as required.
Wednesday, April 11, 2012
Buy-In
Accumulate 2 min in a ring support hold.
A WOD
As many rounds as possible in 12 min:
9 Ring dips
15 Wallballs (10 ft target for men, 9 ft target for women)
21 DU's
B WOD
As many rounds as possible in 12 min:
9 Plank pushups
15 Wallball (10 ft target for men, 8 ft target for women)
21 DU's (63 singles)
Cash Out
Foam roll hams, quads, and calves.
Accumulate 2 min in a ring support hold.
A WOD
As many rounds as possible in 12 min:
9 Ring dips
15 Wallballs (10 ft target for men, 9 ft target for women)
21 DU's
B WOD
As many rounds as possible in 12 min:
9 Plank pushups
15 Wallball (10 ft target for men, 8 ft target for women)
21 DU's (63 singles)
Cash Out
Foam roll hams, quads, and calves.
Announcements
Atsugi Games begin next week!
Please add yourself as a facebook friend and sign up!
If you aren't on FB or don't want to sign up for our group, please email us on info for the games and to sign up for them.
EVERYONE that WODS weekly with us should sign up!
Here is our FB group info*
Kanto plain functional fitness:
https://www.facebook.com/groups/189302577776999/
*current members only please
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Barbell's for Beth's Boobs
HELEN MEETS GRACE PARTNER FUNDRAISER WOD
APRIL 14, 2012
WARM-UP 11:45
COACHING BEGINS AT 12PM SHARP.
http://beta.barbellsforboobs.com/helen-meets-grace/
Our March fundraiser in preparation for October's Barbell's for Boobs raised $450!!! WHAT WILL WE RAISE THIS TIME?
APRIL 14, 2012
WARM-UP 11:45
COACHING BEGINS AT 12PM SHARP.
http://beta.barbellsforboobs.com/helen-meets-grace/
Our March fundraiser in preparation for October's Barbell's for Boobs raised $450!!! WHAT WILL WE RAISE THIS TIME?
FYI:
Tuesday, April 10, 2012
Buy-In
Overhead hold
3 x 30 sec
Using your working weight for squat cleans, lockout the weight overhead for 30 sec. Keep active shoulders and tight midline. Rest as needed between sets. You will likely need to alternate with partners for this.
A WOD
As many rounds as possible in 10 min:
15 Pushups
10 T2B
5 Squat cleans (135/95)
B WOD
As many rounds as possible in 10 min:
10 Pushups
10 Knee raises
10 Medball cleans
Cash Out
30 strict hollow body pullups
Overhead hold
3 x 30 sec
Using your working weight for squat cleans, lockout the weight overhead for 30 sec. Keep active shoulders and tight midline. Rest as needed between sets. You will likely need to alternate with partners for this.
A WOD
As many rounds as possible in 10 min:
15 Pushups
10 T2B
5 Squat cleans (135/95)
B WOD
As many rounds as possible in 10 min:
10 Pushups
10 Knee raises
10 Medball cleans
Cash Out
30 strict hollow body pullups
Monday, April 09, 2012
Buy In
Every min on the min for 15 min:
3 strict chest to bar pull-ups
If you are unable to complete all reps within the minute, rest 1 min then continue on the next minute. Scale pull-ups, as required.
A/B WOD
10 x 100m sprints
Rest 1 min between rounds
Cash Out
Stretch hamstrings
Every min on the min for 15 min:
3 strict chest to bar pull-ups
If you are unable to complete all reps within the minute, rest 1 min then continue on the next minute. Scale pull-ups, as required.
A/B WOD
10 x 100m sprints
Rest 1 min between rounds
Cash Out
Stretch hamstrings
Friday, April 06, 2012
Buy In
3 x 15 Hollow Rocks
A/B WOD
AMRAP double unders in 3 min
- rest 1 min-
AMRAP air squats in 3 min
-rest 1 min-
AMRAP KBS (53/35) in 3 min
Score total reps.
Cash Out
Foam roll the stuff that hurts
3 x 15 Hollow Rocks
A/B WOD
AMRAP double unders in 3 min
- rest 1 min-
AMRAP air squats in 3 min
-rest 1 min-
AMRAP KBS (53/35) in 3 min
Score total reps.
Cash Out
Foam roll the stuff that hurts
Thursday, April 05, 2012
Buy In
For Quality (not time):
3 x 15 Ring Pushups
Beginner: Work on your plank pushups (on your toes).
Intermediate: Raise rings to appropriate height for your strength level.
Advanced: As per the video. Turn hands out at the top of every rep. Emphasis is on quality, not speed!
A/B WOD
Front Squat
3, 3, 3, 3, 3
Beginner: Work on good air squat form. Work up to front squats with med ball. You do not need to follow the 3,3,3... rep scheme. Do as many reps as necessary to learn good squat form. Coaches are free to program a mini-wod here with a focus on squats.
Intermediate: If you have a good airsquat, learn the front squat technique with light weight. Focus on midline stabilization and high elbows.
Advanced: Increase weight each round. Work up to a 3 rep max.
Cash Out
30 Strict hollow body pullups
For Quality (not time):
3 x 15 Ring Pushups
Beginner: Work on your plank pushups (on your toes).
Intermediate: Raise rings to appropriate height for your strength level.
Advanced: As per the video. Turn hands out at the top of every rep. Emphasis is on quality, not speed!
A/B WOD
Front Squat
3, 3, 3, 3, 3
Beginner: Work on good air squat form. Work up to front squats with med ball. You do not need to follow the 3,3,3... rep scheme. Do as many reps as necessary to learn good squat form. Coaches are free to program a mini-wod here with a focus on squats.
Intermediate: If you have a good airsquat, learn the front squat technique with light weight. Focus on midline stabilization and high elbows.
Advanced: Increase weight each round. Work up to a 3 rep max.
Cash Out
30 Strict hollow body pullups
Wednesday, April 04, 2012
DEAD TOES
A/B WOD
20 min AMRAP:
9 T2B
7 Deadlift 185/135
5 HSPU
The hollow body works for everything. See below.
Scaling options:
- If you are new to deadlifting (B WODers), keep the weight light and focus on form, not speed.
- Scale time if required (i.e. 10 min or 15 min AMRAP)
- Sub pike pushups and knee raises as required.
Tuesday, April 03, 2012
TABATA TUESDAY
Buy In
3 x 3 Handstand Pushup
You'll need this for tomorrow...
Beginner: If you can't do a Rx handstand pushup, do 3 sets of 3 negatives. Start in a full handstand and lower as slow as possible until your head touches the abmat. Then reset into another full handstand. If you can't do a wall-assisted handstand, do pike pushups on a box or with feet on the floor.
Intermediate: Full Rx handstand pushups (heels to the wall). Fight for hollow body position throughout range of motion.
Advanced: Full depth handstand pushups on the P's. Fight for hollow body position throughout range of motion. Anyone strong enough to try the non-wall assisted HSPU? This needs to be spotted by a coach.
A/B WOD
Tabata Intervals of:
Pullups
- rest 1 min-
DU'S
- rest 1 min-
Pushups
- rest 1 min-
Box Jumps
Score total reps completed.
Cash Out
Foam roll Lats, Calves
Monday, April 02, 2012
Buy In
For quality (not time):
Back Squat
5, 5, 5
Here are some squat variations we will introduce today.
A/B WOD
3 x 800m run
Rest 3 min between each
Cash Out
30 strict, hollow body pullups
For quality (not time):
Back Squat
5, 5, 5
Here are some squat variations we will introduce today.
A/B WOD
3 x 800m run
Rest 3 min between each
Cash Out
30 strict, hollow body pullups
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