November 1, 2011

Schedule: 0830*, 1630, 1730

*no beginners please.

Today we say goodbye to the 2nd half of the Van Allen team as Warren is leaving Atsugi to join his wife Erin in beautiful Washington State.  Following in Erin's footsteps, Warren has been a HUGE part of our Crossfit family.  After getting his level 1 certification earlier this year, he coached many on "the boat" and on Atsugi.  He sent out almost daily emails, with detailed explanations of proper form and body movement to those on the boat so they could continue to work with intensity and variability despite the crazy hours and limited space.  Writing all that out must have been amazingly time consuming and difficult, but Warren cared enough to make sure everyone had everything they need.  I know those men and women Crossfitting without him on the boat miss him, but we will miss him here very much as well.  Good luck Warren at your next station and we will make sure to stop by Crossfit Van Allen whenever we are in W-state!

Basic warm-up will remain the same for November
Advanced warm-up for November is the Burgener Warm-up.

We will begin testing for A wod or B wod startnig next week - so get ready!

A WOD:
E2mom (every two minutes on the minute) for 10 min
80% deadlift 1RM (3,5,7,5,3)
Do pushups in remaining time. So, the first 2 minutes do 3 DL, then max pushups the rest of the 2 minutes. Next 2 min do 5 DL, etc... Score is total pushups.

B WOD: e2mom
Air Squats 15, 20, 25, 20, 15
Pushups in remaining time.

Monday October 31, 2011

Class times:  0530, 0830, 1630, 1730

A WOD:
500 double-unders for time.
(scale to 2500 singles)

B WOD:
1500 singles for time.

November Feat of Strength:  Accumulate a 30K row (on your own time)

ANNOUNCEMENTS

The schedule will be quite limited for the next two weeks, as I am gone and we still don't have the contracts back for Ann and Andrew from Yokosuka.  Keep an eye on our FB group for informal get-togethers if you still want to WOD together.  If you are not on our FB group - please email us and we will get you in there (current or past kanto plain crossfitters only).  I will still be posting daily WODs.

Sat, October 29: Halloween WOD at 1000 (With Andrew and Warren)

Mon, October 31:  0530, 0830, 1630, 1730
Tues, November 1: 0830, 1630, 1730
Wed, November 2:  no classes
Thur, November 3: no classes
Fri, November 4: 0830

Saturday, November 5: TBA

Mon,  November 7: 1630, 1730
Tues, November 8: no classes
Wed, November 9: no classes
Thurs, November 10: 0830, 1630, 1730
Fri, November 11: 0530, 0830

The next week we *should* be back to fairly normal scheduling.

Friday , October 28, 2011

HAPPY BIRTHDAY GLADYS!!!!

"Flirty Forty-Eight"

48 Push-ups

48 Dumbbell swings (25/35)
48 Air squats

48 Knees to elbows
48 Ab mat sit-ups
48 Back extensions (super-mans)

48 Burpees

48 Ball-slams 

HALLOWEEN WOD ON SATURDAY 1000!  COSTUME STRONGLY RECOMMENDED!

Thursday, October 27, 2011

 Thursday's 0830 class is cancelled

 HAPPY BIRTHDAY ANN!!!!

in your honor:

A WOD: 

4 Rounds of:

15 overhead squats (95/65)

200 m run

40 double unders

200 m run

B WOD:

4 rounds of:

15 overhead squats (PVC)

200 m run

40 double-unders (or 120 singles)

200 m run

Independent WOD for the 0830 crew:

  FIVE rounds of:

20 jumping air squats

200 m run

30 double-unders (90 singles)

200 m run

(recommend carrying your rope with you and jumping at the halfway point on the track - don't forget to bring jump-ropes and any extras you may have for others.  Otherwise there are a few in the boxing room)

Wednesday, October 26, 2011

 HAPPY BIRTHDAY MARYANN!!!!!!

In your honor:

A and B WOD:

10 min and 27 second AMRAP of:

10 Ball slams

10 Box Jumps

10 V sit-ups

Mobility work: deep squat sit and hold.  Accumulate 10 mins.  You may take short breaks as needed. 

Tuesday October 25, 2011

WODS will now be split in to two catergories.  A and B.  Beginners will work on the B WOD until they have mastered all of the movements.  Then, after a coach has approved it and seen all of these movements performed with proficiency, you may progress to working on the A WODS.  Last week's programming was all B WOD activities.  If you struggled with any of those movements, please perform the B WOD.  If you felt proficient enough to show a coach all the movement without cues, feel free to move into the A WOD today.  If you have been crossfitting less than 2 months, I suggest the B WOD.   

B (basic) WOD activities include:
Airsquat, jumping pull-up, deadlift, press, push press, wallball clean, front squat with wallball, burpees, back squat, overhead squat with PVC, racking and unracking the bar.

A WOD activities include:  Cleans with the bar, snatches, overhead squat with weight, push jerk, kipping pullups, front squat with the bar, muscle-ups

Any activities not listed will be by coaches discretion

Today's WOD:

A WOD:

Death by kipping pull-ups

-with a continuously running clock, perform a pullup, adding an additional pull-up each minute until you can no longer complete the reps in the minute.  You may scale to a banded kipping pull-up.  

B WOD:

150 jumping pull-ups for time.

Then (light permitting- the sun sets at 4:54pm)

A and B WOD:  5 x 300 m sprints.  60 seconds rest in between.  Score fastest sprint.