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