Thursday, January 31, 2013

WOD - FRIDAY, FEBRUARY 1ST 2013

- FOR THOSE OF YOU WHO HAVE SIGNED UP FOR THE OPENS, SUPERCLEARY SENT US THIS LINK FOR YOU GUYS TO TAKE A PICTURE AND USE IT AS YOUR OPENS PROFILE PIC!  THERE ARE 600+ PHOTOS SO HE GOT A SHOT OF MOST OF YOU!

- IF YOU HAVENT SIGNED UP YET HERE IS THE LINK.  CLICK THE LINK AND MAKE SURE YOU SIGN UP UNDER CROSSFIT KING OF ISLAND PARK!
2013 CROSSFIT GAMES OPEN REGISTRATION


WELCOME KARINA, JESSE, CARLOS, AND WARREN! CONGRATS AND WELCOME TO THE KOB/KIP FAM!
WARM-UP
1 MIN DOUBLES

TEACH AND THEN WARMUP WITH
2 ROUNDS
10 DEADLIFTS - CHOOSE A WEIGHT THATS LIGHT AND WORK ON FORM AND EFFICIENCY!
10 KIPPING HSPU

COACHS STRETCH

STRENGTH
3X10 - PLATE LOADED PUSHUPS
1 SET ME - PUSHUPS

WOD
21-15-9
DEADLIFTS (225/135)
HSPU



RESULTS FROM 1/31/13

COMPETITORS


WARM-UP
BURGENER WARM-UP
500M ROW
25 T2B
-10 MIN MOBILITY

A. EMOM FOR 12 MIN
EVEN = 4 MUSCLE-UPS OR 8 C2B PULLUPS
ODD = 8 GHD SITUPS


B. 3-3-3-3-3-3 - WEIGHTED RING DIPS - AHAP
B1. 2-2-2-2-2-2 - PARALLEL BOX SQUATS @60% OF 1RM SQUAT
* SUPERSET A + A1*

C. ESTABLISH A 1RM DEADLIFT

D. "DIANE"
21-15-9
DEADLIFTS (225/135)
HSPU




Wednesday, January 30, 2013

WOD - THURSDAY, JANUARY 31ST 2013

OUR VERY OWN BEAST ALICIA! BROKEN FOOT AND DOMINATING., YOU ARE A TRUE INSPIRATION!
1K ROW CASH-OUT = A GOOD TIME


- GREAT JOB ON HELEN.  ANOTHER BIG TIME ENERGY DAY AT ISLAND PARK. ANYTME YOU PUT RUNNING, KBS AND PULLUPS TOGETHER IT EQUALS A TOUGH LUNG BURNER AS WELL AS GRIP SCORCHER. FOR THE RECORD OUR RUN IS 500M NOW NOT 400M LIKE IT WAS AT KOB SO IF YOU DID NOT PR THAT IS A BIG REASON WHY!

WARM-UP
DYNAMIC LINE DRILLS
SKILL OF THE WEEK - REBOUNDED BOX JUMPS

TEACH
POWER CLEAN
REVIEW RING DIPS STANDRDS

STRENGTH
12 MIN TO FIND 5RM FRONT SQUAT
THEN AMRAP @75%

WOD
POWER ELIZABETH
21-15-9
POWER CLEAN
RING DIPS (135/95)





















RESULTS FROM 1/30/13


RESULTS FROM SEP 24TH 2012, LAST TME WE DID HELEN!



COMPETITORS 
TAKE A DAY OFF BUT TRY TO GET IN THE GYM AND HIT SOME ACTIVE RECOVERY.  20 MINS OF ROWING/RUNNING/SWIMMING WHATEVER KEEPS YOU LOOSE. NICE EASY PACE SHOULD BE MAINTAINED.  ALSO TRY TO GET ABOUT 45 MINUTES TO 1 HOUR OF STRETCHING!

COMPETITOR RESULTS!

Tuesday, January 29, 2013

WOD - WEDNESDAY, JANUARY 30TH 2013

***** THIS WEDNESDAY REGISTRATION FOR THE CROSSFIT GAMES WORLD WIDE OPENS WILL BEGIN.  LETS GET 100% GYM PARTICIPATION IN THIS.  THIS IS A GREAT TEST TO SEE HOW YOU FAIR AGAINST THE REST OF THE WORLD AND TO SEE ALL THE TIME AND HARD WORK EVERYONE HAS PUT IN OVER THE LAST YR!  LETS GET THE ENTIRE GYM SUPPORTING EACH OTHER FOR ALL OUR BEST POSSIBLE EFFORT.  WE HAD A GREAT TIME LAST YEAR AND HAS THE POTENTIAL TO BE EVEN BETTER THIS YEAR. 


WARM-UP
400M RUN
20 AIR SQUATS

SKILL OF THE WEEK - NONE TODAY SINCE YOU HAVE ALOT OF BOX JUMPS IN WOD

TEACH 
PULLUPS
KB SWINGS

COACHS STRETCH
CALVES
HIPS
SHOULDERS

WOD
"HELEN"
3 ROUNDS
21 KB SWINGS (53/35)
12 PULLUPS

CASHOUT
1K ROW FOR TIME!




RESULTS FROM ANNIE!


COMPETITORS

* WATCH THE VIDEOS OR I'M KICKING EVERYONES ASS TOMORROW!*

WARM-UP
500M ROW
50 DOUBLES
25 GHD SITUPS
1 HS WALK OR 1 MIN HS WALK PRACTICE
- IF YOU ARE WEAK ON PULLUPS ATTEMPT 3 SETS OF 5 UNBROKEN PULLUPS

A. 1 POWER SNATCH + 1 HANG POWER SNATCH @ 70% OF 1RM EVERY 45 SEC FOR 5 MIN

B. 1 POWER CLEAN + 1 HANG POWER CLEAN @ 70% OF 1RM EVERY 45 SEC FOR 5 MIN

C. 4X3 - 3 STOP SNATCH PULL (HEAVIER THAN LAST WEEK)

3 stop snatch pull from Steven Platek on Vimeo.


C1. 4X5 - HI HANG CLEAN HI PULL (BB SHOULD RISE TO CHEST HEIGHT WITH ELBOWS ABOVE BAR)

C2. 4X5 SPLIT PRESS - HEAVIER THAN LAST WEEK


D. CHOOSE ONE OF THE FOLLOWING (THE ONE YOU SUCK AT MOST)

1. 4X500M ROW
2. 4X400M RUN

*2:1 REST RATIO
* IF YOU DEVIATE MORE THAN 5 SEC YOU OWE 30 BURPEES FOR TIME FOR EACH SET MISSED!
RESULTS FROM COMPETITORS!



Monday, January 28, 2013

WOD - TUESDAY, JANUARY 29TH 2013

* WE MOVED SOME SERIOUS WEIGHT AND A SHIT TON OF INTENSITY GOING INTO FRAN TODAY!  AWESOME JOB TO ALL THE ATHLETES TAKING FRAN ON AND DOMINATING. SERIOUSLY SO MANY PR'S TODAY, WE ACTUALLY HAD SOMEONE PR BY AS MUCH AS 6 MINUTES.  WE LOVE YOU GUYS GREAT JOB.

**BY THE WAY THE 5:OOPM WAS A NUTHOUSE AND IT F'ING RULED!

5PM CLASS!


WARM-UP
1 MIN THERE AND BACKS
1 MIN HS HOLD
25 HAND RELEASE PUSHUPS
SKILL OF THE WEEK: 2X10 REBOUNDED BOX JUMPS

COACHS STRETCH
CALVES
HIPS

STRENGTH 
SHOULDER PRESS - FIND YOUR 3RM THEN AMRAP @75% (EVERYONE)

WOD
50-40-30-20-10
DOUBLE UNDERS
SITUPS

RESULTS FROM FRAN!


COMPETITORS

A.
3 POSITION SNATCH - 5X1 (LOW TO HIGH) - REST 60 SECONDS @ 75% OF 1RM


B. 3 POSITION CLEAN + 1 PUSH JERK - 5X1 (LOW TO HIGH) REST 60 SEC @ 75% OF 1RM

* LOW TO HIGH MEANS STARTING POSITION.
REP 1 = FROM THE GROUND
REP 2 = FROM BELOW THE KNEE
REP 3 = HANG OR ABOVE THE KNEE

C. BACK SQUAT - 1 REP EVERY 30 SEC FOR 4 MIN @85%. - REST 2 MIN

D. BACK SQUAT - 1 REP EMOM FOR 4 MIN @ 90%.

E. FRONT SQUAT - 5X3 (PAUSE ON FIRST REP (REST 60-90 SEC)

F. CONDITIONING
2 MIN ME ROW FOR CALS
- REST 1 MIN -
5 MIN AMRAP
15 HRPU
10 T2B
- REST 1 MIN -
5 MIN AMRAP OF
15 OHS (65/45)
10 PULLUPS
- REST 1 MIN -
2 MIN ME ROW FOR CALS

COMPETITOR RESULTS

Sunday, January 27, 2013

WOD - MONDAY, JANUARY 28TH 2013

1. SUNDAY CLASSES WILL START NEXT SUNDAY FEBRUARY 3RD AS A PARTNER WOD WITH STEVE!


2. STARTING AROUND THE BEGINNING OF  MARCH (ISH) WE WILL BE STARTING UP A COUPLE OF SPECIALTY CLASSES.

A. OLYMPIC LIFTING CLASSES
B. STRONGMAN CLASSES (YOU DONT HAVE TO BE STRONG TO DO THIS)
C. CROSSFIT KIDS

BE ON THE LOOKOUT.  AS WE GET CLOSER TO THE OPENING DATES OF THESE CLASSES WE WILL KEEP YOU GUYS POSTED!

3. THIS WEDNESDAY REGISTRATION FOR THE CROSSFIT GAMES WORLD WIDE OPENS WILL BEGIN.  LETS GET 100% GYM PARTICIPATION IN THIS.  THIS IS A GREAT TEST TO SEE HOW YOU FAIR AGAINST THE REST OF THE WORLD AND TO SEE ALL THE TIME AND HARD WORK EVERYONE HAS PUT IN OVER THE LAST YR!

WARM-UP
1 MIN DOUBLES
10 KIPS 
10 BACK SQUATS WITH BAR

SKILL OF THE WEEK:
10 REBOUNDED BOX JUMPS WITH MAX HEIGHT

COACHS STRETCH

STRENGTH
12 MIN TO FIND 3RM BACK SQUAT
THEN:
AMRAP @ 75% OF 3RM BACK SQUAT

WOD
"FRAN"
21-15-9
THRUSTERS (95/65)
PULLUPS


COMPETITORS

WARM-UP
500M ROW
1 HS WALK OR 1 MIN PRACTICE HS WALK
2 ROPE CLIMBS
15 T2B

A. SNATCH 10X1@80% OF 1RM
THEN AMRAP AT 65%

B. CLEAN AND JERK 10X1 @ 80% OF 1RM

THEN AMRAP AT 65%

- REST 30-60 SEC BETWEEN REPS


C. 15-12-9

SQUAT CLEAN THRUSTERS (155/95)
BAR MUSCLE-UPS

- REST 10 MIN


D. 3 SETS FOR MAX TIMES OF

10% INCLINE RUN - @ 10MPH(GUYS)/9MPH(GIRLS)
- REST 3 MIN IN BETWEEN RUNS

RESULTS FROM 1/27/2013



Saturday, January 26, 2013

SUNDAY, JANUARY 27TH 2012

1. SUNDAY CLASSES WILL START NEXT SUNDAY FEBRUARY 3RD AS A PARTNER WOD WITH STEVE!

2. STARTING AROUND THE BEGINNING OF  MARCH (ISH) WE WILL BE STARTING UP A COUPLE OF SPECIALTY CLASSES.

A. OLYMPIC LIFTING CLASSES
B. STRONGMAN CLASSES (YOU DONT HAVE TO BE STRONG TO DO THIS)
C. CROSSFIT KIDS

BE ON THE LOOKOUT.  AS WE GET CLOSER TO THE OPENING DATES OF THESE CLASSES WE WILL KEEP YOU GUYS POSTED!

3. THIS WEDNESDAY REGISTRATION FOR THE CROSSFIT GAMES WORLD WIDE OPENS WILL BEGIN.  LETS GET 100% GYM PARTICIPATION IN THIS.  THIS IS A GREAT TEST TO SEE HOW YOU FAIR AGAINST THE REST OF THE WORLD AND TO SEE ALL THE TIME AND HARD WORK EVERYONE HAS PUT IN OVER THE LAST YR!


Friday, January 25, 2013

WOD - SATURDAY, JANUARY 26TH 2013

* PACKED HOUSE TODAY AT ISLAND PARK.  GREAT JOB TO ALL ON THE DL AND HSPU!

**SUNDAY WODS ARE BACK! FEB. 3RD WILL BE THE FIRST SUNDAY WOD OF THE NEW YEAR! 10AM SHARP!



OPEN GYM - 9:00AM - 10:00AM

COMPETITORS ONLY - 10:00AM - 12:00PM


COMPETITORS WOD

A. 5 ATTEMPTS TO FIND 1RM SNATCH

B. 5 ATTEMPTS TO FIND 1RM CLEAN AND JERK

* TREAT THESE LIFTS AS A MEET STATUS.  WARM-UP AND THEN EVERY ATTEMPT COUNTS.  YOU GET 5 LIFTS AND WE WILL ALL DECLARE OUR FIRST LIFT ON EACH MOVEMENT.  HAVE PRE DETERMINED IN YOUR MIND YOUR STARTING WEIGHT ALL THE WAY THROUGH TO YOUR GOAL WEIGHT!

C. 15 MIN TO FIND 1RM FRONT SQUAT

D. INDIVIDUAL WORKOUT
100FT FARMERS WALK (115/75)
40 HSPU
100FT FARMERS WALK
30 HSPU
100FT FARMERS WALK
20 HSPU

* FARMERS WALK WILL BE WITH 1 BAR IN EACH HAND.  WILL DO A 50 FT TURNAROUND IN THE GYM!

E. PARTNER WORKOUT
80 DOUBLES
70 BURPEES
60 KB SWINGS (53/35)
50 WALLBALLS (20/14)
40 POWER SNATCHES (135/95)
30 T2B
20 BOX JUMPS (30/24)
10 SDLHP (135/95)

* 1 PERSON WORKS AT A TIME.





ABMAT SITUPS!

RESULTS FROM 1/25/13

COMPETITORS RESULTS FROM 1/25/13

Thursday, January 24, 2013

WOD - FRIDAY, JANUARY 25TH 2013


HOW DO YOU PUT YOUR PANTS ON?
ONE LEG AT A TIME? WOW REALLY ME TO? ME TOO! CONTRARY TO POPULAR BELIEF, YES WE AS CROSSFITTERS GET DRESSED THE SAME AS YOU. I SWEAR MOST OF YOU THINK THAT THIS WHOLE CROSSFIT THING IS ONLY FOR THE ELITE. WHILE I WOULD LOVE TO GET DRESSED LIKE THIS, IT’S NOT HOW IT GOES DOWN.
THE NUMBER ONE EXCUSE I HEAR FROM PEOPLE THAT WONT TRY CROSSFIT IS THAT IT IS TOO INTENSE, OR THAT THEY ARE NOT IN GOOD ENOUGH SHAPE TO START. THIS EXCUSE HAS BEEN ABSOLUTELY KILLING ME FOR YEARS, KNOWING THE BENEFITS PEOPLE WOULD GAIN FROM WALKING IN OUR DOORS.
WHILE I LOVE THE PUBLICITY CROSSFIT HAS BEEN GETTING AS OF LATE, COMMERCIALS ON PRIME-TIME TV, THE CROSSFIT GAMES ON ESPN, YOUTUBE VIDEOS OF PEOPLE DOING ABSOLUTELY RIDICULOUS WORKOUTS, THAT’S NOT A COMPLETE IMAGE OF WHAT CROSSFIT IS.
LETS GET ONE THING STRAIGHT RIGHT NOW. THOSE UNBELIEVABLE ATHLETES ON ESPN ACCOUNT FOR LESS THAN 1% OF THE CROSSFIT POPULATION.  YOU DO NOT WALK INTO THE GYM AND SEE A GROUP OF PEOPLE THAT ALL LOOK LIKE ANNIE AND RICH.
THESE ARE THE TWO FITTEST PEOPLE ON THE PLANET. LET’S PAUSE FOR A SECOND, GO AHEAD AND READ THAT LAST SENTENCE AGAIN. I’LL WAIT.
CROSSFIT IS NOT ABOUT BEING THESE TWO PEOPLE, YES I RESPECT THEM AND STRIVE EVERYDAY TO GET BETTER TO BE MORE LIKE THEM. BUT I RESPECT EVERY PERSON THAT WALKS THROUGH THAT DOOR EVERYDAY JUST AS MUCH. SOMEWHERE ALONG THE WAY THE MEDIA TOOK OVER AND TURNED CROSSFIT INTO BEING THE BEST IN THE WORLD.
THAT’S NOT WHAT ITS ABOUT, ITS ABOUT BECOMING THE BEST VERSION OF YOU. IT’S ABOUT PUTTING YOURSELF IN AN SETTING WHERE IT BECOMES AN EMOTIONAL EXPERIENCE TO HELP YOU GROW AS A PERSON. NOT ABOUT HOW MANY PEOPLE YOU CAN BEAT IN A GIVEN WORKOUT.
IS THE ATMOSPHERE COMPETITIVE? YOU BET YOUR ASS IT IS, BUT COMPETITIVE AGAINST YOURSELF. WE NEED THAT AS HUMAN BEINGS, AT THE VERY SOUL OF OUR BEING WE NEED SOMETHING TO PUSH US, NEED SOMETHING OR SOMEONE TO HELP US PROGRESS. IF WE AREN’T CHALLENGING OURSELVES, IF WE AREN’T STRIVING TO GET BETTER, THEN WHAT THE HELL ARE WE DOING???
IT MIGHT SOUND CLICHE BUT CROSSFIT HAS A LITTLE BIT OF EVERYONE IN THE GYM. IF YOU WALKED IN AND ASKED AROUND THE GYM YOU WOULD FIND NURSES, IT ANALYSTS, TEACHERS, STUDENTS, GRANDPARENTS, MILITARY, AND EVERYTHING IN BETWEEN. IN ESSENCE, CROSSFIT IS FOR EVERYONE..SORT OF. THAT PHRASE, “CROSSFIT IS FOR EVERYONE” IS SOMETHING YOU MIGHT HAVE HEARD BEFORE, BUT I AM GOING TO DISAGREE WITH THAT ONE.
CROSSFIT IS NOT FOR EVERYONE. WE DON’T WANT PEOPLE WITH EGOS, WE DON’T WANT PEOPLE THAT DON’T WANT TO BE COACHED, WE DON’T WANT PEOPLE THAT JUDGE. WE WANT PEOPLE THAT WANT TO GET BETTER, THAT ARE WILLING TO TRUST A COACH, THAT IMMERSE THEMSELVES IN A COMMUNITY, PEOPLE THAT WANT TO BE A PART OF SOMETHING BIGGER, THAT WANT TO GET BETTER THEMSELVES BUT ALSO HELP THOSE AROUND THEM GET BETTER.
THERE IS SOMETHING THAT HAPPENS WITHIN A CROSSFIT GYM THAT YOU WILL FIND NO WHERE ELSE, AND THAT IS THE GENUINE SENSE OF ACCOMPLISHMENT NOT ONLY FOR YOURSELF, BUT FOR THE GROUP OR COMMUNITY AS A WHOLE. SURE I HAVE SET GOALS, ACHIEVED THEM, MADE NEW ONES ACHIEVED THOSE AND SO ON, BUT SOME OF MY BEST MEMORIES IN CROSSFIT ARE SEEING OR BEING A PART OF SOMEONE ELSE ACHIEVING A GOAL.
THAT COMMUNITY AND FAMILY EMOTION IS NOT FAKE, IT IS SOMETHING BUILT BY BEING PUT THROUGH AN EXPERIENCE THAT IS OUTSIDE OF EVERYONE’S COMFORT ZONE. IT BRINGS YOU CLOSER TO THOSE AROUND YOU BY HAVING THAT SPECIAL BOND, THAT BOND OF KNOWING YOU ALL JUST ACCOMPLISHED SOMETHING YOU DIDN’T THINK POSSIBLE…AND YOU DID IT TOGETHER
WHEN WAS THE LAST TIME YOU FELT REALLY ACCOMPLISHED, THE LAST TIME YOU SAT BACK AND THOUGHT “WOW, I NEVER THOUGHT I COULD EVER DO THAT IN MY LIFE?” IF YOU ARE MISSING THAT THEN I AM TELLING YOU RIGHT NOW TO GET YOUR ASS MOVING. DON’T WASTE TIME SITTING IN THE AUDIENCE, GET OUT AND CHALLENGE YOURSELF, CHANGE YOUR LIFESTYLE.
MY CHALLENGE TO YOU IS THIS.  STOP PUTTING IT OFF, STOP MAKING EXCUSES, START PUTTING YOURSELF OUT OF YOUR COMFORT ZONE, AND START LIVING.
YOU DON’T HAVE TO DO IT ALONE, COME SHARE THAT EXPERIENCE WITH OTHERS AND HAVE FUN DOING IT.

WARM-UP
1 MIN DOUBLES
25 PUSHUPS
15 DEADLIFTS (135/95)

COACH'S STRETCH

STRENGTH
MALE = SHOULDER PRESS
FEMALE = BENCH PRESS
3X5@95%
- 4 MIN TO WARM-UP TO WEIGHT.
- 1 SET EVERY 2 MINUTES.

WOD
FOR TIME:
75 ABMAT SITUPS
50 HSPU
25 DEADLIFTS (185/115)

RESULTS FROM 1/24/13


COMPETITORS

A. 2 BANDED (BLUE/RED) DEADLIFTS EVERY 45 SEC FOR 7:30 @ 50% OF 1RM  BAND

B. 3 SETS EACH FOR TIME OF:
3 DEADLIFTS (365/245)
7/5 MUSCLE-UPS
REST 3 MIN AFTER EACH SET
* BE SMART HERE TRY TO KEEP YOUR GOOD FORM.  IF WEIGHT IS TO HEAVY SCALE THE LOAD DOWN!

C. BENCH PRESS
1X5@85%, 1X3@90%, 1X3@95%, 2X3@100% OF LAST WEEKS BEST LIFT.
* ASS MUST BE IN CONTACT W BENCH ON EVERY LIFT

D.  EMOM FOR 12 MIN
EVEN = 3 CLEAN + JERKS @ 80% OF 1RM
ODD = 15 BURPEES
* SCORE = TOTAL TIME TO COMPLETE ALL 6 ROUNDS OF BURPEES.

E. 3X25 - UNBROKEN GHD SITUPS
E1. 3X15 - STRICT GHDS
* SUPERSET THESE TWO - TAKE 45 SEC BREAK AFTER THE SUPERSET.

Wednesday, January 23, 2013

WOD - THURSDAY, JANUARY 24TH 2013

* GEAR IS IN!  WE HAVE EVERYONES GEAR SEPARATED IN PLASTIC BAGS WITH YOUR NAME ON IT.  WE HAVE A GOOD AMOUNT OF EXTRA INVENTORY SO FIRST COME FIRST SERVE WITH THE EXTRAS!

LONG SLEEVE FRONT!

SWEATSHIRTS!



* HEY GUYS, GREAT JOB TODAY ON THE DOUBLE WOD.  PLEASE DO EVERYONE A FAVOR, IF YOU ARE SICK DO NOT COME TO THE GYM!  IF YOU DO, PLEASE DISINFECT EVERYTHING YOUR BOOGERY SELF GETS ON ALL THE EQUIPMENT THANKS AND GOOD TALK.

** BOTH BATHROOMS ARE OUT OF ORDER.  PLEASE TAKE CARE OF YOUR BUSINESS PRIOR TO COMING TO THE GYM .  SORRY.

WARM-UP
BURGENER WARM-UP - GO OVER SNATCH TECHNIQUE


COACH'S STRETCH
SHOULDERS
HIPS
HAMSTRINGS
QUAD


STRENGTH
7X1 - FRONT SQUATS @ 95% OF 1RM
- 4 MIN TO GET TO YOUR WEIGHT - THAN 1 REP EVERY 2 MIN

WOD
EMOM FOR 16 MIN
EVEN = 3 TNG SNATCHES + 1 SPRINT (YOU CHOOSE THE WEIGHT)
ODD = 7 PULLUPS
RESULTS?
REAL RESULTS!


COMPETITOR RESULTS!







Tuesday, January 22, 2013

WOD - WEDNESDAY, JANUARY 23RD 2013

* 2 SHORT AMRAPS OF POWER CLEANS AND WALLCLIMBS!  GREAT JOB ON THE POWER CLEAN TECHNIQUE AS WELL AS EVERYONE GETTING UP ON THE WALL AND GETTING UP AS HIGH AS POSSIBLE!  SERIOUSLY LOVE THE FACT THAT EVERYONE IS TRYING THEIR BEST TO MOVE SOME WEIGHT AND GET UP ON THAT WALL!

WARM-UP
1 MIN THERE AND BACKS
1 MIN TO ACCUMULATE MAX L-SIT
2 MIN MAX STRICT PULLUPS
10 BOX JUMPS (24/20)

COACHS STRETCH
CALVES
HIPS
CHEST

WOD #1
BUY IN: 500M ROW
20-15-10-5
BOX JUMPS(24/20)
T2B

* REST 4 MIN IN BETWEEN WORKOUTS

WOD #2
AMRAP 9 MIN
200 DOUBLES OR 600 SINGLES
MAX HANDRELEASE PUSHUPS

RESULTS FROM 1/22/13

RESULTS FROM COMPETITORS 1/22/13



COMPETITORS
A. EVERY 30 SECONDS FOR 5 MINUTES 1 POWER SNATCH@ 80% OF 1RM SNATCH ANY STYLE

B. EVERY 30 SECONDS FOR 5 MINUTES 1 POWER CLEAN + PUSH JERK @80% 1RM CLEAN ANY STYLE

C. 4X3 - 3 STOP SNATCH - AHAP BUT PERFECT

3 stop snatch pull from Steven Platek on Vimeo.


C1. 4X5 PENDLAY ROWS - HEAVIER THAN LAST WEEK

C2. 4X5 - SPLIT PRESS - AHAP




D. CHOOSE WHAT YOUR WORST AT!
1. 3 SETS - 1K ROW ME - FOR EVERY SET THAT DEVIATES MORE THAN 5 SEC = 30 BURPEES

2. 4 SETS - 800M RUN ME - FOR EVERY SET THAT DEVIATES MORE THAN 5 SEC = 30 BURPEES

Monday, January 21, 2013

WOD - TUESDAY, JANUARY 22ND 2013

LOVEBIRDS SNATCHING TOGETHER!

PACKED HOUSE AT 9:30

FITZ GOIN OVERHEAD W THE FAT BAR.

TURNING INTO A GLOBO GYM??


* SOLID JOB ON THAT BRUTAL HIGH REP WOD TODAY!  WE ARE REALLY HAPPY WITH THE INTENSITY THAT HAS BEEN BROUGHT BACK SINCE THE STORM!  KEEP THIS INTENSITY UP AND LETS GET OUR NUTRITION BACK ON TRACK.

** THANKS TO EVERYONE WHO HAS POSTED ON THEIR FACEBOOK WALL AND TOLD THEIR FRIENDS ABOUT OUR PRESALE PRICE.  DUE TO THE OVERWHELMING RESPONSE WE WILL BE EXTENDING THE PRESALE PRICE OF $99 (FOR THE FIRST MONTH) TO FEBRUARY 1ST.  IF YOUR FRIEND JOINS FOR 6 MONTHS YOU WILL RECEIVE A FREE MONTH.  AGAIN WE REALLY APPRECIATE ALL THE SUPPORT FROM YOU GUYS!

WARM-UP
250M ROW
10 KIPS
20 PUSHUPS
30 SITUPS

TEACH
POWER CLEAN
+
WALL CLIMBS

COACHS STRETCH
SHOULDERS
CHEST
LOWER BACK

STRENGTH
WOMEN = SHOULDER PRESS
MEN = BENCH PRESS
3X5@95%

WOD
AMRAP 3 MINUTES
3 POWER CLEANS (185/115)
3 WALL CLIMBS

1 MIN REST

AMRAP 6 MINUTES
6 POWER CLEANS (185/115)
6 WALL CLIMBS

COMPETITORS
A. SNATCH - 7X1 SNATCH OFF BLOCKS JUST ABOVE KNEES

B. CLEAN AND PUSH JERK - 7X1 OFF BLOCKS JUST ABOVE KNEES
- REST 60 SEC
- AHAP BUT NOT MAX

C. 2 BACK SQUATS EMOM FOR 5 MIN @ 85% OF YOUR 1RM

D. 7X2 - 1 1/4 FRONT SQUATS  - AHAP - REST 60 SEC BETWEEN REPS

CONDITIONING

5 ROUNDS FOR TIME
5 HANG CLEANS (225/135)
10 BURPEES




Saturday, January 19, 2013

WOD - MONDAY, JANUARY 21ST 2013

* MONDAY 6AM CLASS IS CANCELLED.  THE REST OF THE DAY IS ON AS SCHEDULED.  TOODLES.

** GUYS AGAIN PLEASE SIGN IN FOR ALL CLASSES.

*** STARTING SUNDAY FEBRUARY 3RD AT 10AM STEVE WILL BE RUNNING A PARTNER/TEAM WOD!

WARM-UP
1 MIN THERE AND BACKS
20 AIR SQUATS
20 PUSHUPS
20 LIGHT KB SWINGS

COACHS STRETCH

REVIEW WALLBALLS/SWINGS/BURPEES

STRENGTH
BACK SQUAT 3X5@95% OF YOUR 5RM.
THIS WILL BE EXTREMELY HEAVY!!!

WOD
21-15-9-15-21
KB SWINGS (53/35)
BURPEES
THRUSTERS (75/55)

CASH-OUT - 750M ROW FOR TIME

COMPETITORS
A. SNATCH
3X1@85%-2X1@90%-2X1@95%-2X1@90%-3X1@85% THEN AMRAP @70%

B. CLEAN AND JERK
3X1@80%-2X1@85%-2X1@90%-2X1@85%-3X1@80% THEN AMRAP @70%

REST 30-60 SECONDS

CONDITIONING 1 FOR TIME
5 ROPE CLIMBS
10 WALLBALLS
4 ROPE CLIMBS
15 WALLBALLS
3 ROPE CLIMBS
20 WALLBALLS
2 ROPE CLIMBS
25 WALLBALLS
1 ROPE CLIMB
30 WALLBALLS

REST 2 MIN THEN:

CONDITIONING #2
ME BAR MUSCLE-UPS IN 3 MIN
REST 1 MIN
ME ROW FOR CALS IN 3 MIN

COMPETITOR WOD SATURDAY!

COMPETITOR SUNDAY RESULTS!


Friday, January 18, 2013

WOD - SATURDAY, JANUARY 19TH 2013


ANT, ROB, HANEY HITTING SOME MUSCLE-UPS.


JUKES, ANDREW, MOTISI AND NEIL GETTING SOME DEADLIFTS IN.

COMPETITORS RESULTS.


GROUP WOD.

* AWESOME DAY AT KOB TODAY!  SOME GREAT PROGRESS WITH THE HSPU, AND ONCE AGAIN THE DEADLIFT TECHNIQUE WAS SPOT ON!

** OPEN GYM IS FROM 9AM-10AM SHARP.

*** COMPETITORS ONLY IS FROM 10AM - 12:00PM.


COMPETITORS

A. 10 MIN TO BUILD TO A HEAVY BUT NOT MAX HANG SNATCH.

B. 10 MIN TO BUILD TO A HEAVY BUT NOT MAX POWER CLEAN + PUSH JERK.


CONDITIONING
CLOCK WILL BE SET AT 60 MIN THEN COMPLETE:

MINUTES 1 - 10
50 BURPEES FOR TIME:
THEN W REMAINING TIME ESTABLISH A 3RM HANG SQUAT SNATCH

MINUTES 10-20
50 BURPEES FOR TIME:
THEN W REMAINING TIME ESTABLISH A 3RM POWER CLEAN AND PUSH JERK.

MINUTES 20-30
50 BURPEES FOR TIME
THEN W REMAINING TIME ESTABLISH A 3RM FRONT SQUAT

MINUTES 30-50
COMPLETE FOR TIME
100FT HS WALK/25 SHOULDER TOUCHES
800M RUN
75FT HS WALK/20 SHOULDER TOUCHES
800M RUN
50FT HS WALK/15 SHOULDER TOUCHES

MINUTES 50-60
AMRAP 10 MIN
50 FT PLATE PUSH
15 PUSH PRESS(135/95)
30 SEC L-SIT HOLD

Thursday, January 17, 2013

WOD - FRIDAY, JANUARY 18TH 2013

THE NEW ELEMENTS GROUP MOVING ON UP! CONGRATS GUYS AND WELCOME TO THE KOB/KOIP FAM!


NEIL AND CASEY GOING HEAD TO HEAD!

LORI AND STEPH WELCOME BACK!



- SOOOOOOO! DUE TO THE HUGE NUMBER OF PEOPLE WHO DID NOT SIGN UP FOR CLASS TODAY WE HAVE THE REVERSE ASSHOLE LIST.  SO WE NOW HAVE 2 POLICIES IN PLACE FOR SIGNING IN AND SHOWING UP LATE.

ASSHOLE POLICY # 1 - FOR EVERY MINUTE YOU SHOW UP LATE TO CLASS YOU OWE A EMOM OF THAT MANY MINUTES OF 7 BURPEES.

ASSHOLE POLICY # 2 - IF YOU SHOW UP TO CLASS WITHOUT SIGNING IN YOU OWE A 2K ROW FOR TIME.  THE MENS TIME IS SUB 8:15 AND THE FEMALE TIME IS 9:00.  IF YOU DO NOT TIE OR BEAT THOSE TIMES YOU WILL OWE AN ADDITIONAL 50 BURPEES.

***** BOTH ASSHOLE POLICIES MUST BE DONE BEFORE YOU BEGIN THE CLASS -  NO EXCEPTIONS*****


- HAPPY BIRTHDAY ANGELA V/NEW MOMMA!


WARM-UP
3 ROUNDS NOT FOR TIME
2 THERE AND BACKS
5 BURPEES
5 DL (135/95)

COACH''S STRETCH
DYNAMIC STRETCHS

STRENGTH
MALE = SHOULDER PRESS
FEMALE = BENCH PRESS
3X5@91%

WOD
"DIANA"
5 ROUNDS
9 DL (225/155)
9 HSPU

COMPETITORS

A. DEADLIFTS - EVERY 15 SECONDS FOR 5 MIN (21 REPS)
DEADLIFT 55% OF YOUR 1RM PLUS BANDS
GUY = BLUE
GIRLS = RED

B. BENCH PRESS
BENCH PRESS - 7X2 - AHAP

CONDITIONING
3 ROUNDS
10 MUSCLE-UPS
20 KB SWINGS (70/53)
30 BOX JUMPS (24/20)
RESULTS FROM 1/17/13




Wednesday, January 16, 2013

WOD - THURSDAY, JANUARY 17TH 2013

SUPERCLEARY LOVING LIFE!

ALYSSA SHOWING US HOW TO DO YOLK WALKS!




WARM-UP
800M RUN
10 KIPS
10 KB SWINGS - LIGHT
10 FRONT SQUATS - BAR

TEACH + REVIEW
MUSCLE-UPS AND MODIFICATIONS

COACH'S STRETCH
SAMSON
PIGEON
SHOULDERS
LATS

STRENGTH
7X1 FRONT SQUATS @91% OF YOUR 1RM
- 5 MIN TO WORK UP TO YOUR WEIGHT
- 1 SET EVERY 2 MIN

WOD
AMRAP 15 MIN
6 MUSCLE-UPS
12 KB SWINGS
400M RUN (THE GHETTO RUN)(FIRST STOP LIGHT TO THE LEFT)

MODIFICATIONS FOR MUSCLE-UP
1. LEVEL 3 = 2 C2B PULLUPS/PULLUPS + 2 DEFICIT PUSHUPS PER 1 MUSCLE-UP.
2. LEVEL 2 = 2 RING ROWS + 2 PUSHUPS PER 1 MUSCLE-UP.
3. LEVEL 1 = JUMP INTO A RING MUSCLE-UP

COMPETITORS
- TOMORROW IS A REST DAY.  WE ADVISE YOU TO COME IN ROW 2-3K AT A CONVERSATION PACE AND SPEND 30-45 MINUTES WITH MOBILITY.  IF YOU ARE BLESSED WITH TIME/MONEY OR A SUGAR DADDY GRAB YOURSELF A MASSGE.  TO GET THE MOST OUT OF THIS PROGRAM WE AGAIN STRONGLY RECOMMEND THIS ACTIVE RECOVERY DAY.

Tuesday, January 15, 2013

WOD - WEDNESDAY, JANUARY 16TH 2013


* ANOTHER GREAT DAY TODAY WITH SPOT ON FORM!  PUSH JERKS HAVE REALLY COME ALONG WAY.  WEDNESDAY HAS ALOT OF REPS COMING.  WHO IS BEATING THIS GUY?



WARM-UP
3 THERE AND BACKS
2 BEAR CRAWLS THERE AND BACK
1 ARMY CRAWL THERE AND BACK
3 RDS OF CINDY (5 PULLUPS-10 PUSHUPS-15 AIR SQUATS)

TEACH+REVIEW
WALLBALLS
YOLK WALKS

COACH'S STRETCH
QUADS
CALVES
LOWER BACK
SHOULDERS

WOD
3 ROUNDS - 1 MINUTE STATIONS FOR MAX REPS
WALLBALLS (20/14)
ROWING FOR CALS
DOUBLE UNDERS
JUMPING LUNGES
ABMAT SIT UPS
YOLK WALKS (140/50)
REST

COMPETITORS
A. 7X1 HANG POWER SNATCH + POWER SNATCH - AHAP - NOT MAX
B. 7X1 HANG POWER CLEAN+POWER CLEAN + PUSH JERK - AHAP - NOT MAX

SUPERSET
C. 3X5 GOODMORNINGS - AHAP
C1. 3X5 PENDLAY ROWS
C2. 3X5 STRICT WEIGHTED GHDS

WOD
3 ROUNDS
8 SHOULDER TO OVERHEAD (190/125)
16 PISTOLS
THEN:
3 ROUNDS
8 FRONT SQUATS(190/125)
16 GHD SITUPS
THEN:
3 ROUNDS
4 GROUND TO OH (190/125)
3 ROPE CLIMBS


Monday, January 14, 2013

WOD - TUESDAY, JANUARY 15TH 2013

20 PEOPLE AT THE 5! PACKED HOUSE.


* HANG SQUAT TECHNIQUE TODAY F'ING RULED!  WE ARE PUMPED ABOUT THE TECHNIQUE YOU GUYS SHOWED.  LETS SEE IF TONY PERKIS IS BELOW!



WARM-UP
1 MIN THERE AND BACKS
1 MIN DOUBLE UNDERS
1MIN HS HOLD

TEACH
PUSH JERKS

COACH'S STRETCH
SHOULDERS
LOW BACK
CALVES

STRENGTH
MALE = 3X5@91% BENCH PRESS
FEMALE = 3X5@91% SHOULDER PRESS
- 4 MIN TO WORK UP TO WEIGHT AND 1 SET EVERY 2:00

WOD
15-12-9-6
PUSH JERKS(135/95)
BOX JUMPS (30/24)
CASH OUT= 500M ROW FOR TIME

COMPETITORS
A. SNATCH OFF BLOCKS JUST ABOVE KNEE - 5X2 - AHAP BUT NOT MAX

B. CLEAN + PUSH JERK OFF BOXES JUST ABOVE KNEE - 5X2 - AHAP BUT NOT MAX

* THESE ARE NOT TNG
** REST 60 SEC BETWEEN SETS

C. BACK SQUAT 2 REPS EMOM FOR 5 MINUTES @80% OF YOUR 1RM

D. FRONT SQUAT 5X3 - (PAUSE AT BOTTOM ON FIRST REP FOR 5 SECONDS)
* REST 90 SECONDS AFTER EACH SET.

WOD
- 90 SECONDS ME DOUBLE UNDERS
THEN W NO REST COMPLETE FOR TIME:
ROW 1K
100 DOUBLE UNDERS
ROW 500M
THEN W NO REST COMPLETE FOR TOTAL REPS
2 MIN ME HSPU
* SCORE = TOTAL DU - TOTAL HSPU -  TOTAL TIME.

GROUP CLASS RESULTS 1/14/13


COMPETITOR CLASS RESULTS FROM 1/14/13





Sunday, January 13, 2013

MONDAY, JANUARY 14TH 2013

* CROSSFIT OPENS START IN LESS THAN 8 WEEKS. LETS MAKE SURE TRAINING BY EVERYONE IS STEPPED UP A NOTCH AND READY TO ROCK AND ROLL.  SEE EVERYONE TOMORROW.

** HAPPY BIRTHDAY ANGELA SKUDIN!

RESULTS FROM 1/12/13 - COMPETITORS WOD

MEATHEADS DISCUSSING SAT MORNING OPEN GYM.

"THE MEETING OF THE MINDS"


WARM-UP
1 MIN DOUBLES
THEN:
3 ROUNDS
10 AIR SQUATS
12 PUSHUPS
14 ABMAT SITUPS

TEACH
HANG SQUAT CLEAN

COACH'S STRETCH
HAMSTRINGS
QUADS
LOW BACK
SHOULDERS

STRENGTH
5 MIN TO WORK UP TO WEIGHT
BACK SQUAT 3X5 @ 91%
- 1 SET EVERY 2 MIN

WOD
10-9-8-7-6-5-4-3-2-1
HANG SQUAT CLEANS (155/115)
BURPEES


COMPETITORS

A. SNATCH
80%X2X1, 85%X2X1, 90%X2X1, 95%X2X1, 90%X2X1, 80%X4X1

B. CLEAN AND JERK
75%X2X1, 80%X2X1, 85%X2X1, 90%X2X1, 85%X2X1, 75%X4X1

* REST 30-60 SEC BETWEEN SETS.

WORKOUT 
BUY IN = 10 RING MUSCLE-UPS
THEN
4 ROUNDS
12 C2B PULLUPS
8 BOX JUMPS (30/24)
CASH OUT = 10 RING MUSCLE-UPS

* COMPETITORS IF YOU CANNOT DO MUSCLEUPS YOU WILL DO THE GROUP WOD
AND YOU WILL BUY IN AND CASH OUT OF THE GROUP WOD WITH 25 C2B PULLUPS.

- REST AS NEEDED.

CONDITIONING
TABATA ROW FOR METERS X 2
TABATA = 8 ROUNDS OF 20 SEC ON AND 10 SEC OFF.
REST 3 MIN AFTER 1 FULL TABATA RD

Friday, January 11, 2013

SATURDAY OPEN GYM

* GREAT JOB TO ALL TODAY.  SOME AWESOME WORK WITH SOME PEOPLE GETTING THERE KIPPING PULLUPS AS WELL AS THEIR BUTTERFLIES DOWN!

** YOU MUST SIGN IN TO ALL CLASSES.  PLEASE DO THIS SO WE DO NOT HAVE TO PUT AN ASSHOLE LIST BACK UP.

*** SPEAKING OF ASSHOLES IF YOU ARE LATE FOR CLASS, FOR EVERY MINUTE YOU ARE LATE YOU WILL DO THAT MANY MINUTE EMOM FOR 7 BURPEES.  SO IF YOU SHOW UP AT 6:02 FOR THE 6AM CLASS YOU WILL DO A 2 MIN EMOM OF 7 BURPEES PER MINUTE.  IF YOU MISS THE WARM-UP YOU CANNOT PARTICIPATE IN CLASS.

9AM - 10AM - OPEN GYM - SIGN IN FOR CLASS.

COMPETITORS


A. 20 MINUTES TO ESTABLISH A 1RM SNATCH.
B. 20 MINUTES TO ESTABLISH A 1RM CLEAN & JERK.

- WATCH HOW FAST THIS GUY IS.  PLUS HIS MULLET RULES!
CONDITIONING
5 ROUNDS
5 SQUAT CLEANS (195/135)
10 HSPU
15 PULLUPS
20 WALLBALLS (20/14)



RESULTS FROM 1/11/13

COMPETITOR RESULTS FROM 1/11/13