Kanto Plain Functional Fitness NAF Atsugi

Thursday, November 1, 2012

A/B WOD

"Kelly"

5 Rounds for time of:

400m run
30 Box Jumps 24/20
30 Wallball Shots 20/14

Scale reps, weight, and rounds as necessary. This will be a long WOD; expect a time cap.

Wednesday, October 31, 2012

*** ANNOUNCEMENT ***

NO AFTERNOON CLASSES TOMORROW. GO ENJOY SOME HALLOWEEN FESTIVITIES! OUR SEABEE FRIENDS HAVE PREPARED SOMETHING FOR YOU. 0530 AND 0930 CLASSES WILL GO AS SCHEDULED.

A/B WOD

Strict Press

1, 1, 1, 1, 1

Spend some time warming up to your working weight, then do 5 work sets. These should be all out max efforts.

Then...

2 min AMRAP:

T2B

-or-

V-ups

This is first of two Open WODs. The next one will be posted sometime next week. You can only do this WOD once this week, and you should have a coach watching you if you are not TAD. If you don't want to participate in the games, well enjoy the WOD anyways.

Advanced (A WOD)
21-15-9
DL 185(M)/135(F)
Pull ups
Push ups -Game style (M) /Chest to deck(F)

Intermediate
21-15-9
DL 135(M)/95(F)
Jumping Pull ups
Push ups -Chest to deck(M) /Chest to 1 Abmat(F)

Beginner (B WOD)
21-15-9
DL 95(M)/55(F)
Jumping Pull ups
Push ups -Chest to 1 Abmat(M)/knee push ups(F)

Teams are as follows

Team Firebreather: Advanced - Nathan F, James G, Evan L, Cindy L, Joe A, Melissa G

Intermediate - Katie T, Amy C Beginner- Jerusha T

TeamWODKILLA: Advanced- Susan C, Dan B, Gary W, Denver G, Sean D

Intermediate Matt M, Christy W, Amanda P Beginner - Christina T

Team ASRX: Advanced - Jake H, Joan P, David S, Daniel M, Audra M Intermediate- Courtney M, AB Ryan, Tracey C Beginner- Rebecca D

Detailed Scoring Explanation for the games will be posted later tonight on the FB page, if you are interested in participating drop me an email at elarsen2003@gmail.com.

Monday, October 29, 2012

A/B WOD

Secret WOD! You'll have to show up to find out what you're doing. Be prepared for anything. See you there!

Saturday, October 27, 2012

Donation WOD

10 am @ Halsey gym

Barbell's for (Beth's) Boobs!

Today will be our final Barbell's for Boobs WOD this year.

This is our 8th month in our effort to raise money for Mammograms In Action in Beth McNuulty's name. She is one of our crossfitter's who was diagnosed with breast cancer 8 months ago and was evacuated to the states for treatment. Beth is now finalizing her treatments, and has moved to Jacksonville, Florida where her husband is currently stationed. We have currently raised $1650 and I would LOVE to round this out to $2000!!!

Here is a word from Beth:

"My name is Beth McNulty, the mother of two beautiful children (Connor and Victoria) and wife to a loving husband (Kevin). I was 33 years old, in the best shape of my life with no family history of Cancer. I was an avid Crossfitter, 5 days a week and enjoying every minute of pain! My first WOD was Fight Gone Bad and holy crap I still stuck with it!! I loved it, I loved the comradery, and how it made me feel.

In February of this year, I was diagnosed with Breast Cancer. I was crushed!! I was Emergency evacuated in March and had a bilateral mastectomy on March 23rd. I was out of the hospital in 2 days and off pain medication a few days later. I felt well enough visit the Chicago zoo with my family 5 days after surgery. I felt amazing, and I can say a large part of that was because of Crossfit.

Crossfit put me through some very difficult WOD’s, challenging not only my body, but my mind also. I still finished each and every one of them with a smile on my face. My Crossfit family has helped me push through every barrier that has crossed my path in the past 8 months. I’m so proud of my crossfit family! I miss each and every one of you! Thank you for all that you have done in raising Breast Cancer awareness!!!!! Love you guys!!"

WOD:
"Grace"
30 Clean and Jerk (135/95)

Scaling options:
You may scale the weight, and movement patterns. We would like to see everyone move some weight from the ground to overhead for 30 repetitions. Don't worry if you have never done it before! I have had 6 year olds do this workout before! It is a shorter WOD - usually under 10 mins.

Beth - you have been a TRUE motivation to everyone here. We love you and miss you and are extremely proud to WOD for you and all the other women who have struggled with breast cancer.

For more information:
http://www.barbellsforboobs.org/

Friday, October 26, 2012

How do you say "Tabata"? No matter how you say it, Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short and efficient. For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

A/B WOD: Total reps!
Tuck Jumps
Hand Release Push-ups
AB-Mat Sit-ups
Overhead Squats w PVC/Bar

Spend the rest of the class figuring out what weight you will be using for Grace on Saturday! Use this time to really use the coaches... 30 ground to overhead is NO JOKE! See everyone Saturday at 10am on the concrete pad.

Thursday, October 25, 2012

It has been great to see some new faces join our addiction. It is that addition that keeps us coming back for more. We would love to see everyone come out this Saturday at 10am for our final Barbell for Boobs fundraiser to help a great cause. Please bring a friend... who knows they may want to join in our addition? Until then I leave you with this..."Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don't give 100% - You make it that much easier for me to beat you." - Unknown

18 min AMRAP:

A WOD:
15 Jumping Air Squats
12 Toes to Bar
9 Power Cleans (95#/65#)*
*I wouldn't go heavy since Grace is on Saturday!

B WOD:
15 Air Squats
12 Knees to Elbows or Knee Tucks
9 Wall Ball Cleans