Friday, 1 March, 2013

Happy Sequestration Day!

A WOD
7 Rounds for time
2 Muscle ups (sub chest to bar and ring dips 2:1, so 4 of each total per round)
10 Dead lifts (225lbs/135lbs)
2 Suicides or a lap around the two building if out side

B WOD
7 Rounds for time
6 Jumping pullups
6 Ring Dips
10 Dead lifts (225lbs/135lbs)
2 Suicides or a lap around the two building if out side

Dead Lift Demo


If you do this inside DO NOT DROP THE WEIGHT!  If you think you might, scale down.

Thursday, 28 Feburary, 2013

Fran!
A WOD
21 95(M)/65(F) Pound Thrusters
21 Pull-ups
15 95(M)/65(F) Pound Thrusters
15 Pull-ups
9  95(M)/65(F) Pound Thrusters
9  Pull-ups

B WOD
21 30(M)/20(F) Dumb Bell Thrusters
21 Jumping Pull-ups
15 30(M)/20(F) Dumb Bell Thrusters
15 Jumping Pull-ups
9  30(M)/20(F) Dumb Bell Thrusters
9  Jumping Pull-ups
Keep track of your time.  This is a named WOD you will see it again.

Cash out:
Feat of Strength
Box jumps 2 minute max reps

Wednesday, 27 February, 2013

Buy in:  20 Ring Dips

WOD:
Complete 150 Burpees, record your time!
Highly recommend doing this outside in the grass or on a mat.

Pretty good video on Burpees efficiency.



Cash Out:
Do some back stretches.  So of us probably need it after yesterday.  Short video with pretty good demos.



*Note:  Fran will be on Thursday, start shaving your hands now!  If you don't know what that means, you will find out Thursday.

Tuesday, 26 February, 2013

Tabata Tuesday!

Buy in:  500m Row for time

Perform 8 Rounds of each movement.
1 Rounds = 20 seconds of work and 10 seconds of rest.  Total time should be 4 min per movement.
Score is total number of reps.
Wallballs (20/14lbs)
KB swings (53/34lbs)
Should take a total of 8 min.

Cash Out:  It's a short WOD take 10 min and do some stretching!  Do what's on this video if you have a chance to watch it.

Monday, 25 February, 2013

Buy in: 20 Dead Hang Pull ups

A/B WOD
12 Min AMRAP (As many rounds as possible)
15 Box jumps, 24" box
12 Push pres 115/85
9 Toes-to-bar

Saturday, February 23, 2013

SATURDAY WOD
10 AM - HALSEY GYM

Friday, 22 February, 2013

Buy in:

Four Suicides for time.

A/B WOD

30 KB swings (53/34 lbs)

15 Pistols Right Leg

15 Pistols Left Leg

15 HSPU

20 KB swings (53/34 lbs)

10 Pistols Right Leg

10 Pistols Left Leg

10 HSPU

10 KB swings (53/34 lbs)

5 Pistols Right Leg

5 Pistols Left Leg

5 HSPU

Pistol Scaling options

Cash out:
Stretch those legs some more with the Half frog pose.
Lie flat with your chin & forehead aiming toward the ground. Reach for the back foot with the hand on the same side and pull the foot toward you. For a deeper stretch, aim the foot to the outside of the thigh and keep the quad flat.

Pretty good demo here

Thursday, February 21, 2013

Buy in:
Hand stand holds 4 x 30sec

A WOD
15 min AMRAP
- 15 Thrusters (75# / 45#)
- 15 DU (3 to 1 Single Substitution)
- 5 Ring Dips

B WOD
15 min AMRAP
- 15 Dumb Bell Thrusters (25# / 15#)
- 15 DU (3 to 1 Single Substitution)
- 5 Ring Dips

Cash Out:
Stretching:
Do each of these stretches/poses for a few min. Remember Flexibility is one of the 10 Crossfit Fitness Domains.

Paschimottanasana (seated forward fold) - Focus on Keeping your back flat and inner thighs moving backwards

Pigeon pose - Begin by sitting cross legged and then extend one leg behind you. The knee of the extended back leg should always point down. The front shin should ideally to create a 90 degree angle with the thigh, for tight hips this is a challenge so any amount will do. The front foot should stay flexed to protect the knee joint.

Wednesday, 20 February, 2013

Buy in:
Skill work
Practice Double Under for 10 Min. Try to get a new PR!

A WOD:
Front Squat
Weight 75% of 1 rep max
10 reps
1 min break
8 reps
1 min break
6 reps
1 min break
4 reps
1 min break
2 reps


B WOD:
Wall Ball Front Squat
20/14 lbs
20 reps
1 min break
16 reps
1 min break
12 reps
1 min break
8 reps
1 min break
4 reps

Front Squat Good/Bads -  Music is kind of loud...

Tuesday, 19 February, 2013

Welcome back from the three day weekend!

Buy in: Set up the rings, do 20 dips as part of your warm up

WOD:
5 Rounds for time:
5 Chest to bar pull ups (Use a band to scale if possible.  If you aren't used to a band do Jumping)
10 Toes to bar
15 Burpees
20 Grasshoppers (R + L = 1)

Don't forget, the kids have the basketball court from 4pm-5pm so if it's raining out it will be difficult do to the WOD at that time.

This video should give you the idea on grasshoppers.

Washington's Birthday WOD

Often called Presidents day.

There will be one on Monday!  Meet at Halsey at 1230 if you are interested.

Friday, 15 February, 2013

Buy in:
4 x 20 second Hanging L sits.  Switch to H sits if needed to try to keep your legs up the whole 20 sec.

A WOD
8 Min AMRAP (As many rounds a possible)
5 Pull ups
10 V-ups
20 Double unders (sub 3:1)

B WOD
8 Min AMRAP (As many rounds a possible)
5 Jumping pull ups
10 V-up
20 Double unders (sub 3:1)

Short WOD so try to really minimize your rest!

Cash out: Enjoy your weekend

V-up demo

Thursday, 14 February, 2013

WOD:

Part 1:
30 tire flips for time (use a valentine's buddy if you cannot flip a tire by yourself)

Part 2:
Row 
4 rounds:
2 min of rowing followed by 1 min rest 
For distance

Tire flip technique video:



Rowing tips:

Wednesday, 13 February, 2013

Cash in:
100 DU for time

A WOD
5 Rounds for time
Hero WOD:  "DT"
12 Deadlift (155/110)
9 Hang Power Cleans (155/110)
6 Push Jerk (155/110)
20 Min time Cap

B WOD
5 Rounds for time
12 Deadlift (115/75)
9 Wall Ball Cleans (20/14)
6 Push Press (115/75)
20 Min time Cap

Push Jerk Demo



*If the weather is bad substitute tomorrows WOD which is below.*

Row for distance
2 min of rowing followed by 1 min rest x 4

Tuesday, 12 February, 2013

For Time:

50 Air Squats
10 Box Jumps 24"/20"
40 Push ups
10 Box Jumps 24"/20"
30 Dumbbell thrusters 35/20lbs
10 Box Jumps 24"/20"
20 Knees to elbows
10 Box Jumps 24"/20"

Knees to elbow Demo



KTE Efficiency tips

Monday, 11 February, 2013

Two Rounds for time

20 KB Swings 54/35lbs
10 Burpees
One arm KB push press (L)
One arm KB push press (R)
10 Burpees
20 KB Swings 54/35lbs
5 Total Turkish Gets Ups (alternate arms for each rep)

KB Presses



Turkish Getups

Friday, February 8, 2013

FIGHT GONE BAD "TABATA STYLE"

A/B WOD
Row 3 minutes for total calories
THEN
Rest 1 minute
Tabata Wall Balls (20#/14#)
Rest 1 minute
Tabata Sumo Deadlift High Pull(75#/55#)
Rest 1 minute
Tabata Box Jumps (24"/20")
Rest 1 minute
Tabata Push Press (75#/55#)

Complete each tabata before moving on to the next exercise.  One tabata is 8 intervals of 20 sec work followed by 10 sec rest.  Each exercise should take 4 minutes to complete.  Score is total reps plus calories rowed at the beginning.


SDHP DEMO

Thursday, February 7, 2013

THRUSTER/PULL UP LADDER

A WOD:
Complete as many reps as possible in 7 minutes following the rep scheme:
3 Thrusters (95#/65#)
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
… (Continue until 7 minutes is up)

B WOD
Complete as many reps as possible in 7 minutes following the rep scheme:
3 Dumbbell Thrusters (weight of choice)
3 Jumping Pull Ups
6 Dumbbell Thrusters
6 Jumping Pull Ups
9 Dumbbell Thrusters
9 Jumping Pull Ups
… (Continue until 7 minutes is up)

BARBELL THRUSTER DEMO

DUMBBELL THRUSTER DEMO

Wednesday, February 6, 2013

***SNOW DAY***

A/B WOD

5 Rounds for Time

10 Jumping Lunges
10 Sit Ups
10 Burpees
10 Bench Dips
10 Supermans

Tuesday, February 5, 2013

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

Power Cleans (135/95)
Bar Facing Burpees

B WOD
For time
15-12-9-6-3

Med Ball Cleans (20#/14#)
Burpees


POWER CLEAN DEMO

BAR FACING BURPEE DEMO

Monday, February 4, 2013

RUNNING CINDY

A WOD
20 min AMRAP

200 m Run (ONE time around the 2 buildings next to concrete pad)
5 Pull Ups
10 Push Ups
15 Squats

B WOD
20 min AMRAP

200 m Run (ONE time around the 2 buildings next to concrete pad)
5 Jumping Pull Ups
10 Push Ups
15 Squats

Saturday, February 2, 2013

*****CINDY'S FAREWELL WOD*****

1030 am - Halsey Gym

 

When Cindy took over CFKP a little over 2 years ago, she had VERY big inov-8's to fill.  She took a small, awesome group of athletes and turned it into a large, awesome group of athletes.  She has tirelessly programmed and coached the vast majority of the WODs while also coaching private or "kneehab" sessions. During her tenure, our equipment inventory has also grown immensely (i.e. 1000%) which is a testament to her representation of our group as well as a solid relationship with MWR and NAF Atsugi.  Who remembers learning to power clean with a BodyPump bar?  Cindy's dedication to CFKP is not only evident in her coaching but also in her commitment to keep her athletes educated.  Who has watched or read EVERYTHING she has posted for us?  Having a Physical Therapist for a coach is such a bonus and I hope everyone has appreciated and learned from Cindy's professional guidance in the case of injury or preventing injury.  If you don't know now, you will if the time comes.

  And more than just our coach, she is a fellow athlete and competitor who can kick some major ASS! She qualified for the CrossFit Games Regionals last year and I know we will see her competing in the future!

It is all of these qualities that ensure Cindy will be a success in Va. Beach as a Physical Therapist, CrossFit coach and any other endeavor she tackles!  Good luck to Cindy and Evan (he will have his own torture...I mean Farewell WOD when the time comes) in Va. Beach and we hope that our paths may cross again!

So today we shall WOD together in her honor!

CHIPPER CINDY

For Time