Friday, June 1, 2012

FAREWELL CLAIRE

Today we say goodbye to Claire :(  Claire has been coming to CFKP for over a year now.  She has been one of our best athletes, consistently kicking some major butt on all her WODs.  She is a dream to coach, easily picking up movements and making my job pretty darn easy!  Claire, we will truly miss not only what a great athlete you are, but how you consistently support everyone around you and inspire others to do the same.  I know you will represent CFKP back in the states by showing the same amazing fortitude and tenacity you have shown here.   We will miss having you sweating beside us.  Love you girl!  Safe travels.  In your honor:

Buy In


3 x 5 strict T2B (or ball-ups)




A/B WOD


Tabata Mashup for 8 intervals:
KBS (53/35)
DU's

Score total reps.

Cash Out


4 x 3 weighted pullup (as heavy as possible)
Use any grip and kip if needed.  Just get up there any way possible.
If you can't do a weighted pullup, work on strict pullups.
If you can't do a strict pullup, work on a slow negative.

Thursday, May 31, 2012

Buy In


Shoulder mobility stretch: working the front rack position.
Junkyard Dog warm-up
Coach led Burgener Warm-up


WOD


Clean 3, 3, 3, 3, 3, 3, 3

Cash Out


Coach's choice
 - or-
Practice a skill

Wednesday, May 30, 2012

MAINSITE 120529

A/B WOD


21, 15, 9 Reps for time:
Front squat 95/65
Burpee
Pullup

Cash Out


Foam roll lats and quads

Notes:
-Barbells start from the ground.
-Front squat scaling options: barbell only, medball front squats, KB/DB goblet squats.

Tuesday, May 29, 2012

Buy In

15 min of handstand work.

Beginner:  Wall climb into a wall-facing handstand (or partial handstand).

Intermediate: Work on hollow body position in a wall assisted handstand.  Keep feet together and toes pointed, everything turned on from "toes to nose".

Advanced:  Get into a wall assisted handstand then slowly push your toes off the wall and hold the unassisted handstand as long as possible. 

Note the proper way to enter a handstand.


Handstand basics.


A/B WOD

2 Rounds for time:
50 wall balls (10'/9' target)
100 DU's (scale 3:1)

Cash Out

30 strict hollow body pullups

Monday, May 28, 2012

*** MEMORIAL DAY ***

HALSEY GYM IS CLOSED

Complete as many rounds and reps as needed:
1. Do something fun.
2. Spend time with friends/family.
3. Eat something you like.
4. Remember those who gave the ultimate sacrifice.

*** ANNOUNCEMENT***

Tuesday and Wednesday 0830 classes are cancelled.

Friday, May 25, 2012

A WOD
Front Squat 5-5-5-5-5

B WOD
8 rounds for max reps
Front squat with wall ball
score total reps
rest 1 minute between sets

Cash-out: accumulate 2 min in L-hang from the pull-up bar

Thursday, May 24, 2012

HAPPY BIRTHDAY EVAN!!!

A/B WOD:

3 rounds for time of:

35 Double-unders (3:1)

30 Air Squats

25 Sit-ups

20 Push Press (65/45)

15 Toes to Bar

10 Ground to overhead (65/45)

5 Burpees 

Wednesday, May 23, 2012

A WOD
30 Thrusters (85/55)
30 Pull-ups
30 Burpees
1200m Run

B WOD
30 Wall-ball
30 Jumping pull-ups
30 Burpees
1200 m Run

Cash-out:
10 mins of foam rolling

Tuesday, May 22, 2012

Death by 10 meters
at the top of the first minute, sprint 10 m, then rest the remainder of the minute.  At the top of the second minute, sprint 10 m twice, then rest the remainder of the minute.  Continue adding another 10 m sprint at the top of each minute until you can no longer make your sprints within the minute…

We may do this inside - from the first red line to the 3rd (mid court).   

Monday, May 21 , 2012

A/B WOD

"Diane"
21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups



Cash out: 2 min pull-up test - any style for max reps.

Saturday, May 19, 2012

BARBELL'S FOR BETH'S BOOBS FUNDRAISER WOD!
1030AM

"GRACE"
30 REPS FOR TIME CLEAN AND JERK
(135/95)

OR
30 REPS FOR TIME GROUND TO OVERHEAD
WEIGHT OF CHOICE

Friday, May 18, 2012

All classes are cancelled today, but here is one you can do without a coach on your own:

A/B WOD:

1,000 jump rope (singles)
10 pushups for each missed jump or stopping to rest

score time and reps

*Scaling - use a band for your push-ups, or scale down the penalty number to 3 or 5 reps.  Very few people should scale this WOD.  Push yourself.  If your new to push-ups and crossfit, please scale your push-ups appropriately.*

Saturday's Barbells for Beth's Boobs will be at 1030 - please bring a donation amount of your choice. 

Thursday, May 17, 2012

Today is Sid's goodbye WOD!  I don't know if I can handle many more of these goodbyes!  Sid joined our little group a couple months ago, and has been doing awesome.  I wish he had started much sooner, since some lucky coach in the states is going to get to see him turn into a BEAST!  He is already an integral part of our little community, one of Team Firebreather's MVPs.  I know we will all miss him a ton and we hope your continue with crossfitting in the states Sid!!!  In his honor we will do the first WOD he did with us at CFKP...

A/B WOD:
"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

Cash-out:
For Quality - not for time:
 3 Rounds of
10 strict hollow-body pull-ups 
Max reps of seated strict press (45/33)

ANNOUNCEMENTS:
FRIDAY'S WODS ARE CANCELLED
SATURDAY IS MAY'S BARBELLS FOR BETH'S BOOBS - 10:30 AM!

Wednesday, May 16, 2012

Tomorrow, the Dohms head back to America!  I can remember when Ann was very hesitant to start crossfit here in Atsugi, and look at her now!  She is the 14th fittest woman in the Asia opens and a certified crossfit coach!  Ann will be missed for her athleticism, great jokes, and super approachable coaching style.  Ann brought her husband, Kyle, out to join the fun once she was hooked.  It did not take him long to follow suite, and they both quickly started completely decimating the WODs.  They are both TRUE crossfitters in the fact that not only are they amazing, and difficult to beat in a WOD, but they are also super supportive to everyone around them.  We will miss you both so much - you have NO idea.  Do not worry for us Ann; we will not WANT to smile or laugh without you for a while, but we WILL smile knowing that you are going back home, and will keep crossfitting and kicking butt in Whidbey Island.  Give the VanAllen's a 1,000 hugs for us.  Kyle- we will be very careful with handstand pushups since they can be bad for your eyes right?  ;)  In your honor we will perform the following WOD; Kyle's first hand a programming ;)

"DOHMINATION" for time (in order):

1200 m Run (3 laps)

56 Pushups
25 Air Squats
22 KB Swings (55/35)

400 m Run
400 m Medicine Ball Run (20/14)
400 m Farmers carry (45/25 plates)

33 Supermans
22 Sit-ups (A = Vsit-ups; B= ab mat situps)
11 Pullups

1200m Run

30 Double unders,
20 Lunge steps
10 Toes to Bar

Ann is sad that White Lightning's pits smells funny...

 Ann's pit's smell and taste amazing!


ANNOUNCEMENT: FRIDAY'S 0530 AND 0830 CLASSES ARE CANCELLED

Tuesday, May 15, 2012

Today we say goodbye to a great friend of CFKP!  Nicole will be PCS-ing next week back to the states.  Nicole started with us last year after I peer-pressured her into starting while on an MWR trip with her ;)  I know that she loved it, as she has been coming to crossfit regularly ever since.  She has gotten faster, stronger, and more bad-ass every day.  Nicole, we will miss you a TON!  I know you will continue to crossfit in the USA, right? right?  Don't ever stop because you simply kick butt doing it and are exactly the type of person that will help continue to make the crossfit community what it is.  In your honor,

A/B WOD:
3 rounds
1 min each for max reps of:
Toes to Bar
Ballslams
Sit-ups
Kettlebell swings
Rest

Monday, May 14, 2012

Warm-up
400m run
1 round of basic warm-up
10 back squats (PVC) then 5 second rest at the bottom position.  4 sets.

A/B WOD:
3 rounds for time:
15 Back Squat  (155/115)
800m run

*This WOD may need to be stagger started due to class size  - please be ready and know which weight you will use.  Bring your own watch!!!!!!!!!!  This has the potential to run the class time long, so let's get busy right away!*

Saturday May 12, 2012

Today's WOD will be in honor of Kevin and Michelle who are PCS-ing back to the states.  This is the hardest goodbye I have personally gone through, so I will keep it brief.  Sniff.  If you do not recognize Michelle, it is because she has been acting as my personal WOD buddy for many many months.  Since many times I can not WOD with the group, she hooks me up as an amazing WOD partner.  She is a strong chick and can hang tough with all of our hard WODs.  Kevin and Michelle will be transitioning to sunny Florida and intend to continue WOD-ing back home.  They are drunk on the kool-aid.  Michelle is also our best at double-unders and although we need a new champ when she leaves, no one will ever ever replace her in our eyes.  We love you both, stay in touch and keep crossfitting for life!

TEAM WOD:

The Card Game.

Friday, May 11, 2012

A/B WOD

400m Run
50 double unders (3:1)
400m Run
50 double unders
400m run
50 double unders
For time.

Skill work:  Free standing handstand

Thursday, May 10, 2012

I will write Ann a sappy going-away next week, but I can not help but think that Ann would ROCK this WOD, and I wanted to program it for her.  So here we go:

"THE CHIEF"

A WOD:

Max rounds in 3 minutes of:
3 Power cleans, (135/95)

 6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

B WOD:

Max rounds in 3 minutes of:
  3 Wallball Cleans (20/14)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

This is a Longer WOD and requires some coaching time.  Please try to show early as possible so I can get us moved on to coaching ASAP.  Any extra Level-1s that want to help out with coaching will be quite welcome.  

 

Wednesday, May 9, 2012

HAPPY BIRTHDAY BECKY!!!!!!

A/B WOD:
50 Box jump, 24 inch box/20 inch box
50 Kettlebell or dumbbell swings Russian style (to parallel only)
50 steps of walking lunges
50 V-ups
50 Supermans

For time!



THERE WILL BE A SATURDAY WOD THIS WEEKEND FOR MICKEY AND KEVIN'S GOING AWAY WOD!  DON'T MISS IT!!

Tuesday, May 8th, 2012

Goodbye Coach Lauren and Mike!

Mike and Lauren have been crossfitting with us for over a year now and sadly it is time to say good-bye as they are moving to Virgina! You may recognize Lauren as either A: The coach from the 1730 WODs or B: that amazing chick who has Chest to Bar pull-ups better than chin-over bar pullups!  Lauren we will miss you a ton - you are a great coach and I hope you continue coaching in Virginia!  Mike -we will miss you too - good luck on the new-ish job! In your honor will will say goodbye with the following WOD:

A/B WOD
400m run
THEN
"Angie"
100 pull-ups
100 push-up
100 sit-ups
100 squats
THEN
run 400m again ;)
RX- Complete all reps of each exercise before moving to the next.
Score your Angie time.

You may partition the movements, but this would be a scale.  You may also scale down the reps. 

Lauren rocking the pull-ups Chest to Bar!

 

Mike's amazing tire jumps this weekend!

Housekeeping:  Please sign in at the front desk using you military ID for ALL WODS.  You are only allowed 1 towel.  If you need extra, bring them from home.

Monday May 7th, 2012

Get ready for a hard 3 weeks!  The WODS coming up are FULL of birthday and goodbye WODS, which tend to be some of the tougher WODS! June will bring many of our fundraiser WODS on Saturdays as well.  Make sure you have clean nutrition, you are drinking lots of water, and you are taking care of yourself with recovery strategies like foam rolling, icing, etc. 

Thank to everyone who participated in the games!  I think we can all agree they were awesome!  The BBQ was amazing - we had some great food!

Cash-in
3 rounds NFT (not for time)
20 wall squats (facing the wall)

THEN:
2 minute max handstand push-up test. 

THEN:
A/B WOD
Happy May 7th!

5 min AMRAP:
7 Ring Rows
7 Ring Dips (scale with bands)
5 minute Rest
Then another 5 min AMRAP:
7 Wallball shots
7 Wallball cleans (see video below)

Saturday May 5, 2012

THE CROSSFIT GAMES!!!!!

 1st WOD 9am at Halsey Gym

2nd WOD at 4pm at the BBQ pit just behind Ranger gym

The 2nd WOD should be about 30 mins, so come early with your food if you want.  

BBQ will follow immediately after the 2nd team WOD

What can you bring?

BBQ is a potluck style.

NAF Atsugi is short on ICE - so bring your extra ice for drinks

Bring a change of clothing for after the 2nd wod if you don't plan on going home.

Sunscreen

Bug spray

Workout clothes 

If you own a workout vest of 20lbs or more, please bring it for the afternoon wod

 If you aren't on a team - you can still join us at any time during the day!  Take pictures, help count, judge, eat, or cheer people on! 

TARDINESS=TEAM BURPEES

Friday, 4 May 2012

A/B WOD
This will be a staggered start workout since we only have 1 rower. It would be awesome if yall brought watches to keep track of your time or grab a stopwatch from the front desk.


2 min row for calories
immediately followed by
10!
Deadifts (135/185)
Bar Facing Buprees

(10! explanation: 10 deadlifts 1 burpee, 9 deadlifts 2 burpees, 8 deadlifts 3 burpees....ect. till 1 deadlift 10 buprees)

Score will be calories and time. Time starts at the beginning of the row.

Thursday, 3 May 2012

A/B WOD
4 rounds for time of:
20 box jumps
20 V-ups
20 supermans

Cashout
Foam Roll whatever hurts.

Wednesday, 2 May 2012

Cash In
10 Dragon Flags

A/B WOD
JT
21-15-9
HSPU
Ring Dips
Pushups

Cash Out
20 Pistols