Monday, April 1, 2013

FAREWELL EVAN! 

***No April Fool***

Today, we say goodbye to another one of our amazing coaches, Evan.   Evan has become a motivating albeit hardass coach since he came to CFKP.  Since his CFL1 in Korea, he has helped CFKP be what it is today especially in recent months.  He has a great sense of humor that he brings to each WOD but at the same time, makes you perform at your best!  He truly believes in the CrossFit community as a whole and in CFKP, specifically.  As a testament to promoting this "family" atmosphere, he has organized not one but two Atsugi CrossFit Games.  I hope that this is something that we can continue with Evan in spirit!  Evan is moving to Va Beach where he will continue his CF lifestyle with his wife, Cindy, our awesome former coach.  No doubt that we may see a Larsen box one day!  Evan is the last of 4 coaches to leave within 2 months and we will definitely notice his absence.  He is also known to destroy athletes as a result of his programming... 

So in his honor, we shall WOD!

A WOD

5 rounds for time

5 HSPU
10 Ground to Overhead (135#/95#)
15 Pull ups
50 Double unders

B WOD

5 rounds for time

5 Pike Push Ups

10 Ground to Overhead (95#/65#)

15 Jumping or Banded Pull ups 

50 Double Unders (singles 3:1)

Friday, March 29, 2013

Games 13.4 WOD

A WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

B WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
Medicine Ball 20/14lb Clean and press, 3 reps
3 Toes-to-bar
Medicine Ball 20/14lb Clean and press, 6 reps
6 Toes-to-bar
Medicine Ball 20/14lb Clean and press, 9 reps
9 Toes-to-bar
Medicine Ball 20/14lb Clean and press, 12 reps
12 Toes-to-bar
Medicine Ball 20/14lb Clean and press, 15 reps
15 Toes-to-bar
Medicine Ball 20/14lb Clean and press, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Do the full Squat clean with the medicine ball each time.  Press = Push it over head

Thursday, March 28, 2013

Tabata Thursday

Buy in:  Take 5 min and practice Triple unders or Double unders, which everyone you can't do.

A/B WOD
Tabata Burpees
(20 Sec of Burpees followed by 10 Sec of rest x 8
Should be 4 min of Burpees)
1 min rest followed by
Tabata Double Unders
(20 Sec of Double Unders followed by 10 Sec of rest x 8
Should be 4 min of Double Unders)
1 min rest followed by
Tabata Abmat Situps
(20 Sec of Abmat Situps followed by 10 Sec of rest x 8
Should be 4 min of Abmat Situps)

Score is total reps of everything added together.

Cash out: 30 Hang Squat cleans with the bar or PVC pipe if the bar is to heavy. Focus on form and getting a deep squat. Do a full squat each rep, even if you have to squat after the initial clean.

This is a pretty good video to show you some important tips to cleaning.

Wednesday, March 27, 2013

Buy in:  20 Hand Stand Push ups

A/B WOD
4 Rounds
20 KB Swings 54lb/35lbs
20 Box Jumps 24"/20"
4 Suicides (sub 1 lap around two building per suicide if outside)

Cash out:  Time permitting
Front squat 3-3-3-3-3
Find a 3 rep max, work your way up till your 5th set or failure.
Please do this out side if you expect to go to failure.
If you are a beginner, focus on form vs weight, no failure required, just get used to the movement.

Front Squat Good vs Bad

Tuesday, March 26, 2013

Buy in:  30 Ring Dips

It's a short WOD, don't be lazy, break out the rings and do them!

WOD A

15 Pull ups

15 Push ups

12 Pull ups

12 Push ups

9  Pull ups

9  Push ups

6  Pull ups

6  Push ups

3  Pull ups

3  Push ups

(Make sure you do chest to deck push ups.)

WOD B

15 Jumping Pull ups

15 Push ups

12 Jumping Pull ups

12 Push ups

9  Jumping Pull ups

9  Push ups

6  Jumping Pull ups

6  Push ups

3  Jumping Pull ups

3  Push ups

Cash out:  Mobility!  Take 10 Min and roll out your sore parts and/or stretch.  

Monday, March 25, 2013

In anticipation of 13.4 here is a mix up of last years 12.3 and 12.5, enjoy!

10 minute AMRAP (As many Reps as possible)
A WOD
100/65 pound Thruster, 3 reps
Toes-to Bar 3 reps
100/65 pound Thruster, 6 reps
Toes-to Bar 6 reps
100/65 pound Thruster, 9 reps
Toes-to Bar 9 reps
continue to go up 3 reps each round, score is total reps.

10 minute AMRAP (As many Reps as possible)
B WOD
30/20lb dumbell Thruster, 3 reps
Toes-to Bar 3 reps
30/20lb dumbell Thruster, 6 reps
Toes-to Bar 6 reps
30/20lb dumbell Thruster, 9 reps
Toes-to Bar 9 reps
continue to go up 3 reps each round, score is total reps.

Please scale as required!

Tips from last years 12.5.  Few curse words in these videos be warned.

Thruster Tips from Jason Khalipa.

Friday, March 22, 2013

CrossFit Games Open WOD 13.3

WOD

12 minute AMRAP of:
150 Wall balls (20# and 10'/14# and 9')
90 Double-unders
30 Muscle-ups

Scaling Options include: Lighter WB, shorter target and single jump ropes.


Wall Ball Demo
 

Thursday, March 21, 2013

A/B WOD

5 Rounds for Time:

10 Ground to Overhead (45#/35# Plate)
100 m Farmer's Carry (45#/35# Plate)(ONCE around the 2 Buildings by concrete pad)
10 Med Ball Slams (20#/14#)
100 m Run with Med Ball (ONCE around the 2 Buildings by concrete pad)

NOTE: Weight room plates may be better than bumper plates due to the hole cut outs.

Wednesday, March 20, 2013

A/B WOD

3 Rounds for Time

5 Wall Climbs
10 KB Swings (53#/35#)
20 Supermans
40 Walking Lunges (count each step/leg)

WALL CLIMB DEMO

http://youtu.be/cxlPxr6h_yE

Tuesday, March 19, 2013

TABATA TUESDAY!

A/B WOD

Tabata Ring Rows
Rest 1 min
Tabata Sit Ups
Rest 1 min
Tabata HSPU
Rest 1 min
Tabata Air Squats

Full tabata of Ring Rows (8 rds of 20 sec work followed by 10 sec rest), 1 min rest, full tabata of sit ups, rest 1 min, full tabata of HSPU, rest 1 min and then full tabata of air squats.  You should spend 4 minutes at each exercise.  Score is total reps.

Monday, March 18, 2013

Buy-In:
30 Ring Dips

A/B WOD
100 Double Unders (3:1 singles)
30 Thrusters (95#/65#)
30 Pull Ups
30 Wall Balls (20#/14#)
30 Burpees
30 Hang Cleans (95#/65#)
30 Push Ups
100 Double Unders

THRUSTER DEMO

HANG CLEAN DEMO

Friday, March 15, 2013

CrossFit Games Open WOD 13.2

A/B WOD
10 min AMRAP

5 Shoulder to Overhead (115#/75#)
10 Deadlift (115#/75#)
15 Box Jump (24"/20")

Thursday, March 14, 2013

A/B WOD
EMOTM (Every Minute on the Minute)
For 20 minutes

5 Push Ups
10 Sit Ups
15 Air Squats

At the top of each minute, perform 1 round of the above.  If you have time left in the minute, rest.  Continue this pattern for 20 minutes or until you can no longer complete the 1 round in the minute.  Your score is the last successfully completed round.

Cash-Out:
Stretch and/or foam roll anything that hurts!

Wednesday, March 13, 2013

Buy-In:
HSPU Practice for 10 minutes

A/B WOD
10!  For Time
Push Press (115#/75#)
Box Jumps (24"/20")
KB Swings (55#/35#)

So, it will look like this:
10 Push Press
10 Box Jumps
10 KB Swings
9 Push Press
9 Box Jumps
9 KB Swings
8 Push Press
8 Box Jumps
and so on until.....
1 Push Press
1 Box Jump
1 KB Swing

Scale weight as necessary.

PUSH PRESS DEMO

BOX JUMP DEMO

KB SWING DEMO

Tuesday, March 12, 2013

Buy-In:
3x20 sec L-Sits (Parallettes or Hang from Bar)

A/B WOD
5 Rounds for Time:

10 Unbroken Wall Balls (20#/14#)
      (5 Burpee Penalty every time set is broken)
10 Unbroken Toes to Bar
      (5 Burpee Penalty every time set is broken)
Run 200 m (One time around the 2 bldgs next to concrete pad)

WALL BALL DEMO

K2E/TTB EFFICIENCY TIPS

Monday, March 11, 2013

Great job on the Games Open WOD 13.1!  We know it only gets harder from here so.....

Buy-In:
Muscle Up Practice OR
15 Muscle-Ups for Time

A/B WOD
For Time:

50 Double Unders
then
21 Dead Lifts (225#/155#)
21 Clapping Push Ups
15 Dead Lifts (225#/155#)
15 Clapping Push Ups
9 Dead Lifts (225#/155#)
9 Clapping Push Ups
then
50 Double Unders

Scaling would include singles (3:1), lower weight choice and hand release push ups.

DEAD LIFT DEMO

CLAPPING PUSH UPS

Friday, March 8, 2013

And the climax to our Week of Games WODs...

CrossFit Games 2013 Open Workout 13.1 

A WOD                                                           

17 minute AMRAP of: 

40 Burpees (6 inch jump)

30 Snatch (75#/45#)

30 Burpees

30 Snatch (135#/75#)

20 Burpees

30 Snatch (165#/100#)

10 Burpees

Snatch (210#/120#) as many reps as possible  

If the snatch is a new lift for you, please scale weight accordingly or use the PVC.  If not comfortable with the snatch, please perform B WOD below.

 SNATCH DEMO

2010 CrossFit Games-British Columbia Sectionals Event 3

B WOD 

For Time:

Row 2000m  

 

Thursday, March 7, 2013

2010 CrossFit Games - Ontario Sectionals Event 2

A/B WOD
3 Rounds for Time

10 Overhead Squats (95#/65#)
10 Burpees

OVERHEAD SQUAT DEMO

Wednesday, March 6, 2013

2009 CrossFit Games Event 7

A/B WOD

8 min AMRAP

4 HSPU
8 KB Swings (70#/53#)
12 Med Ball Sit Ups

Scale weight as necessary (53#/35# KB or Dumbbell of choice)

NOTE: We do not have 70# KBs so if men want to perform this WOD Rx, you will have to use a dumbbell from the weight room.

MED BALL SIT UP DEMO

Tuesday, March 5, 2013

2010 CrossFit Games-Queensland Sectionals Event 1

A WOD
10 min AMRAP

7 Dead Lifts (95#/65#)
7 Hang Power Clean (95#/65#)
7 Front Squat (95#/65#)
7 Shoulder to Over Head (95#/65#) (Strict Press, Push Press or Push Jerk)

HANG POWER CLEAN DEMO

FRONT SQUAT DEMO

B WOD
10 min AMRAP

7 Dead Lifts (75#/45#)
7 Med Ball Cleans (20#/14#)
7 Med Ball Front Squats (20#/14#)
7 Shoulder to Over Head (75#/45#) (Strict Press, Push Press or Push Jerk)

STRICT PRESS/PUSH PRESS/ PUSH JERK DEMO

Monday, March 4, 2013

The week we've been waiting for....OPENS!  Today's WOD is 2010 Pennsylvania Sectional Event 3 (minus the 1000 m Row).

A/B WOD

15 min AMRAP

20 Double Unders (scale 3:1 singles)
15 Wall Balls (20#/14#)
10 Ring Push Ups
5 Pull Ups


RING PUSH UP DEMO