WOD - FRIDAY, FEBRUARY 29TH 2013

WELCOME KRIS, JARRETT, DAVE, AND ERIKA TO THE KIP FAMILY!  CONGRATS ON GRADUATING ELEMENTS!

BRENDAN AND STEVE KICKIN IT!

GROUP SHOT IN FRONT OF THE NEW SICK GRAFFITI LOGO!

LOOK AT THE DEPTH ON THE STUD SKUDIN.

* ON MONDAY WE WILL BE TESTING OUR CROSSFIT TOTALS AND THEN DOING THE WORKOUTS FROM THE 2011 CROSSFIT OPENS.  WE WILL NOT BE DOING STRENGTH NEXT WEEK.  ALL CLASSES WILL BE JUDGED AND RUN IN 2 DIFFERENT HEATS.

** IN 2 WEEKS WE WILL START NEW STRENGTH CYCLES ADDING OLYMPIC LIFTING TO THE PROGRAMMING!


WARM-UP
1 MIN DOUBLES
DYNAMIC STRETCHING

TEACH + REVIEW
DEADLIFT
HANG CLEAN
PUSH JERK

STRENGTH
SUPERSET
5X1 - DT COMPLEX= 2 DL/1 HANG CLEAN/1 PUSH JERK WITHOUT DROPPING BAR.
5X15 - HAND RELEASE PUSHUPS
- REST 2 MIN AFTER EACH SET

WOD
"DT"
5 ROUNDS (155/105)
12 DEADLIFTS
9 HANG CLEANS
6 PUSH JERKS

RESULTS FROM THE GROUP 2/28/13

COMPETITORS

- DO TO THE DELOAD WEEK WE WILL NOT BE HOLDING COMPETITORS CLASS ON SATURDAY.  IF YOU ABSOLUTELY HAVE TO WORKOUT YOU CAN GO TO THE OPEN GYM ON SATURDAY AND WORK ON SOME WEAKNESSES AND ROW OR RUN LIGHTLY.

- IF YOU WERE ONE OF THE COMPETITORS THAT WERE ON VACATION THE PAST WEEK, CHOOSE A DAY YOU MISSED WHILE YOU WERE ON VACATION AND MAKE THAT UP.

- MOLLY AND I WILL BOTH BE TAKING FRIDAY AND SATURDAY FULL DAYS OFF TO LET OUR JOINTS AND MUSCLES RECOVER.  WE BELIEVE THIS IS THE SMARTEST THING TO DO FOR YOUR BODY SINCE WE HAVE BEEN PUNISHING OURSELVES FOR THE LAST 12 WEEKS.

PORN NAME RESULTS FROM THE COMPETITORS.  SOME SWEET NAMES!

WOD - THURSDAY, FEBRUARY 28TH 2013

JUST AWESOME!

* SO WE HAVE HAD ALOT OF QUESTIONS REGARDING THE CROSSFIT OPENS.  REMEMBER THE ANSWER TO ALL THE QUESTIONS BELOW WILL ALL COME OUT TO ONE ANSWER.  "THE OPENS IS FOR EVERYONE!"
   THE OPEN WORKOUTS WILL BE ANNOUNCED EVERY WEDNESDAY NIGHT AT 8PM STARTING MARCH 6TH.  WE WILL DO THESE WORKOUTS EVERY SATURDAY STARTING MARCH 9TH AT 10AM FOR 5 WEEKS.  THE ATMOSPHERE OF THE OPENS IS AWESOME.  EVERYONE FROM THE GYM WILL BE THERE SCREAMING OUR FACES OFF AND MAKING SURE EVERYONE DOES THEIR VERY BEST.

Q1. "MIKE,  WHAT IF IM NOT THAT GOOD AT CROSSFIT? IF I SIGN UP AM I GONNA HURT THE TEAM?
A1. " NO U EFFING WONT! THE ONLY PEOPLE THAT SCORE ARE GONNA BE THE TOP 3 MALES AND TOP 3 FEMALE SCORES EACH WEEK. IF YOU HAVE THE WORST SCORE IN THE WORLD IT DOES NOT HURT OUR TEAM AT ALL.  REMEMBER AT THE END OF THE DAY THIS IS FITNESS AND YOU ARE BETTERING YOURSELF!"

Q2. " MOLLY, WHAT IF I HAVE PRIOR OBLIGATIONS ON SATURDAY OR WORK?"
A2. " QUIT YOUR JOB"  NO BUT FOR REAL LET US KNOW IN ADVANCE AND ONE OF OUR COACHES WILL JUDGE AND VALIDATE YOUR SCORE.

Q3. "SEAN, WHAT IF I CANNOT DO THE MOVEMENTS AS PRESCRIBED?"
A3. "WHO CARES, WE WILL SCALE THE WORKOUT FOR YOU AND AT THE END OF THE DAY YOU STILL GOT A KICK ASS WORKOUT IN!"


- CHRISSIES SISTER AT THE 1:25 MARK! WE KNOW A CELEB NOW!

WARM-UP
200M RUN
1 MIN DOUBLES
10 KIPS

REVIEW
BOX JUMPS
T2B

STRENGTH
FRONT SQUAT - 3X5@96%
THEN: 1 SET ME @96%

WOD
AMRAP 20 MIN
200M RUN
10 BOX JUMPS (24/20)
13 T2B

RESULTS FROM 2/27/13

COMPETITORS (DELOAD WEEK - DAY 4 OF 6)

WARM-UP
800M RUN
15-20 T2B
15-20 HSPU  (CHOOSE WHAT YOU ARE WORSE AT STRICT OR KIPPING)
10 BOX JUMPS - 20
10 BOX JUMPS - 24
10 BOX JUMPS - 30
10 BOX JUMPS - 33
- THE BOX JUMPS SHOULD ALL BE REBOUNDED.
- 10 MIN MOBILITY (MAKE SURE YOU ARE ROLLING BEFORE AND AFTER)

A. EMOM FOR 16 MIN
EVEN = 7 STOH (135/95) ( I PREFER YOU PUSH JERK THESE)
ODD = 1 PROWLER PUSH (4 PLATES/2 PLATES)

B. AMRAP 6 MIN
8 RING DIPS
6 HANG POWER SNATCHES (95/65)

C. 3 SETS NOT FOR TIME
10 BACK EXT
:45 SEC L-SIT HOLD

WOD - WEDNESDAY, FEBRUARY 27TH 2013

PANORAMINC VIEW OF 6AMERS!

WARM-UP
DYNAMIC STRETCHES
THEN:
3 MIN G.O.A.T WORK.
GOAT = SOMETHING YOU SUCK AT

TEACH
THRUSTERS
KIPPING PULLUPS

WOD
"JACKIE"
1K ROW
50 THRUSTERS (45# - EVERYONE)
30 PULLUPS


Jason Khalipa does Jackie...almost. from crossfitoneworld on Vimeo.

Results 2/26/13

COMPETITORS (DELOAD WEEK DAY 3)

WARM-UP
100 DOUBLE UNDERS
10-15 C2B PULLUPS
20 HRPU
20 REPS FROM EACH POSITION - SNATCH WITH THE BAR
- POWER POSITION TO POWER SNATCH
- HANG POSITION TO POWER POSITION TO POWER SNATCH
- GROUND TO HANG TO POWER TO POWER SNATCH

A. SNATCH
40%X5X1
50%X5X1
60%X5X1

B. POWER CLEAN
40%X3X1
50%X3X1
60%X3X1

C. GROUP WOD

D. EMOM 10 MIN
30 DOUBLES
7 BURPEES

WOD - TUESDAY, FEBRUARY 26TH 2013

* HAPPY BDAY SANTORO AND KERRRRRRI .  HOPE YOU GUYS HAD A GREAT DAY!

HOW ABOUT SOME IPHONE PANORAMA OF THE PACKED 6PM! GREAT JOB TO ALL CLASSES, PACKED HOUSE AND EVERYONE DOMINATING!

WARM-UP
1 MIN THERE AND BACK
15 LIGHT KB SWINGS
15 KIPS

REVIEW WORKOUT AND STANDARDS

COACHS STRETCH
SHOULDERS
LOW BACK
CHEST

STRENGTH
SHOULDER PRESS - 3X3 @96%
THEN: 1 SET ME

WOD

AMRAP 3 MIN
50 DOUBLES/100 SINGLE THEN W REMAINING TIME:
20 KB SWINGS (70/53)
15 WALLBALL SITUPS (20/14)
10 BURPEES TO PLATE

REST 1 MIN

AMRAP 5 MIN

50 DOUBLES/100 SINGLES THEN W REMAINING TIME:

15 WALLBALL SITUPS (20/14)

10 BURPEES TO PLATE 

REST 1 MIN

AMRAP 7 MIN

50 DOUBLES/100 SINGLES THEN W REMAINING TIME: 

20 KB SWINGS (70/53)

15 WALLBALL SITUPS (20/14)

10 BURPEES TO PLATE 

RESULTS FROM 2/25/13

COMPETITORS
* REST DAY*
- IF YOU COME IN SPEND 30-45 MIN EASY ROWING/EASY RUNNING AND 30-45 MIN WORK ON MOBILITY AND TECHNIQUE WORK ON THE SNATCH + C+J.

WOD - MONDAY, FEBRUARY 25TH 2013

* WELL WE NOW OFFICIALLY HAVE A NEW CREEPY PERV SUNDAY NAME.
"LOAD COVERED DINGLEBERRIES" JUST WOW!!



** 2013 CROSSFIT GAMES OPEN STARTS IN 10 DAYS.  LETS GET REGISTERED!
WE WILL BE DOING THE WORKOUTS EVERY SATURDAY AT 10AM.  SATURDAY MORNINGS ARE ABSOLUTELY A GREAT ATMOSPHERE.  ITS LOUD, INTENSE AND BRINGS OUT A NEW LEVEL OF INTENSITY.  WE WOULD LIKE EVERYONE WHO IS REGISTERED TO FIND A WAY TO BE THERE AND SUPPORT EVERY ATHLETE ON TEAM KIP!


WARM-UP
2 MIN DOUBLE UNDERS
25 PUSHUPS
25 ABMAT SITUPS
25 AIR SQUATS

TEACH
KIPPING HSPU

COACHS STRETCH
HIPS
QUADS
SHOULDERS

STRENGTH
BACK SQUAT 3X3@96%
THEN: 1 SET ME@ 96%
* THIS WILL BE THE LAST WEEK OF THIS PERCENTAGE.  WE WILL BE TESTING OUR CROSSFIT TOTALS NEXT MONDAY!

WOD
5 ROUNDS
10 BACK SQUATS (155/105)( FROM THE GROUND)
10 HSPU

RESULTS FROM PERV SUNDAY!

COMPETITORS (DELOAD WEEK)

WARM-UP

2 ROUNDS

250M ROW

10-20 T2B
50FT HS WALK

2 ROPE CLIMBS

MOBILITY

A. CLEAN AND JERK - REST 60 SEC BT REPS

40%X5X1

50%X5X1

60%X5X1

B. BACK SQUAT - REST 2 MIN BT SETS

40%X2X5

50%X2X5

60%X1X5

C. EMOM 16 MIN

EVEN = 4 MUSCLE-UPS (5 C2B PULLUPS-5 RING DIPS)

ODD = 10 GHD SITUPS

D. GROUP WOD

SCHEDULE FOR COMPETITORS AS FOLLOWS UNTIL AFTER THE OPENS

MON - ON

TUE - OFF

WED - ON

THUR - ON

FRI - OFF

SAT - ON

SUN - ON

WOD - SUNDAY, FEBRUARY 24TH 2013

RESULTS FROM COMPETITOR SATURDAY!

NEW GYM SETUP.

NEW GYM SETUP W THE HANDSOME DEVIL.

PARTNER PERV SUNDAY (10:00AM-11:00AM)

* LAST SUNDAY WAS THE CREEPIEST SO FAR. LETS GET GROSS!

BUY IN = 800M RUN W/ 20/14# MEDBALL

THEN:

3 ROUNDS
30 PULLUPS
DL HOLDS (225/135)

3 ROUNDS
30 WALLBALLS (20/14)
30 HAND RELEASE BURPEES

3 ROUNDS
40 GAMES STANDARD BOX JUMPS (24/20)
100FT FARMERS CARRY (70/53 EACH HAND)

* SPLIT UP REPS ANYWAY YOU WOULD LIKE.

WOD - SATURDAY, FEBRUARY 23RD 2013

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

COMPETITORS ONLY - 10:00AM - 11:30AM

GROUP RESULTS FROM 2/22/13

COMPETITOR RESULTS FROM 2/22/13

WOD - FRIDAY, FEBRUARY 22ND 2013

STEVE DOING SLED PUSHES AT HOME DEPOT!

MUSCLES CANEPA!

NO REPPING THE BUSY 6PM CLASS!

WOD
10 MILE RUN FOR TIME














- JUST KIDDING THATS NOT THE WOD CAUSE EVERYONE WOULD CHERRY PICK IT ANYWAY!  GREAT JOB TO EVERYONE WHO SHOWED UP TO WORKOUT TODAY.  SERIOUSLY DISAPPOINTED IN EVERYONE WHO SAW RUNNING AND BAILED.  WE KNOW ITS COLD OUT,  BUT WE WOULD NOT ASK YOU TO DO ANYTHING WE WOULDN'T DO OURSELVES.

WARM-UP
PVC AND BAR SNATCH WORK
PASS THRUS
OHS
REVIEW AND DRILL DIFF BETWEEN MUSCLE SNATCH/POWER SNATCH/FULL SQUAT SNATCH

COACHS STRETCH
BAND WORK
HIPS - HAMSTRINGS - SHOULDERS

WOD
AMRAP 10 MIN
30 SNATCHES (75/45)
30 SNATCHES (135/75)
30 SNATCHES (165/100)
30 SNATCHES (210/120)

* YOU ARE RESPONSIBLE FOR CHANGING YOUR OWN WEIGHTS.
** AS FAR AS CHOOSING WEIGHTS FOR TOMORROWS WORKOUT WE WOULD LIKE TO SEE EVERYONE GET 60+ REPS ON THE WORKOUT.

REST 5 MIN

WOD #2
FOR TIME:
50 BURPEES
100 ABMAT SITUPS

RESULTS FROM 2/21/13

COMPETITORS

A. SNATCH – 8X1 @90% OF 1RM – REST 90 SEC

B. BACK SQUAT – 5X5 - ADD 5# FROM LAST WEEK.

C. EMOM FOR 12 MIN

EVEN = C2B PULLUPS - (8-12)

ODD = DOUBLES - (20-40)

D. GROUP WOD

AMRAP 10 MIN

30 SNATCHES (75/45)

30 SNATCHES (135/75)

30 SNATCHES (165/100)

30 SNATCHES (210/120)

WOD - THURSDAY, FEBRUARY 21ST 2013

WARM-UP
250M ROW
1 MIN THERE AND BACKS
20 FRONT SQUATS
2 MIN L-SIT HOLDS

TEACH
WALL CLIMBS

COACHS STRETCH
HIPS - QUADS - SHOULDERS - CALVES

STRENGTH
3X5 FRONT SQUATS @ 93% OF 5RM
THEN: 1 SET ME @ 93%

WOD
1K RUN
15 WALL CLIMBS (NOSE TO WALL)
1K ROW
15 WALL CLIMBS

RESULTS FROM 2/20/13

COMPETITOR RESULTS FROM 2/20/13

WOD - WEDNESDAY, FEBRUARY 20TH 2013

WARM-UP
DYNAMIC WARM-UP
W BAND STRETCHES AT THE END!

TEACH AND REVIEW
DOUBLE KB SWINGS
ROPE CLIMBS
SHOULDER TO OVER HEAD TECHNIQUE (PUSH JERK OR PUSH PRESS)


* PLEASE NOTE THE DIFF BETWEEN THE 3 MOVEMENTS.


WOD
3 MIN MAX REPS AT EACH STATION W/ 1 MIN REST AFTER EACH MOVEMENT.
ROPE CLIMBS
DB GROUND TO OH (45/25)
DOUBLE UNDERS
DOUBLE KB SWINGS (53/35) - TO EYE LEVEL
RING DIPS
SHOULDER TO OVERHEAD (115/75)

- SCORE = TOTAL REPS

RESULTS FROM 2/19/13

COMPETITORS

A. HI HANG CLEAN + CLEAN + PUSH JERK – 7X1 – AHAP

B. 3 SETS ME – HANG CLEANS @ 235/140 - REST 3 MIN

C. SPEED DEADLIFTS – 10X2 @ 65% OF 1RM (MOVE WEIGHT AS FAST AS POSSIBLE)

D. EMOM FOR 16 MIN
EVEN = 12 KB SWINGS (79/53)
ODD = 5 PARALLETTE HSPU - HEAD TO GROUND

E. 100 BURPEES FOR TIME

* ON MONDAY WE WILL START A 5 DAY DELOAD CYCLE.  THIS DOES NOT MEAN WE ARE TAKING OFF BUT IT MEANS THE LOAD (HAHA) AND VOLUME WILL DROP SIGNIFICANTLY AND WILL REALLY HELP OUR JOINTS AND MUSCLES REBUILD.  HERE ARE THREE ARTICLES YOU SHOULD READ.  IF YOU ARE ON OUR COMPETITION TEAM THIS WILL BE MANDATORY. 

DELOAD ARTICLE 1

DELOAD ARTICLE 2

DELOAD ARTICLE 3

RESULTS FROM 2/19/13

WOD - TUESDAY, FEBRUARY 19TH 2013

JUST AWESOME! GREATEST PERSON OF ALL TIME!

WARM-UP
1 MIN THERE AND BACKS
10 KIPS
10 BURPEES
REVIEW AND DRILL HANG SQUAT CLEANS
REVIEW AND DRILL MUSCLEUPS AND MODIFICATIONS

COACHS STRETCH
HIPS
HIP FLEXORS
SHOULDERS
LOW BACK

STRENGTH
3X3 SHOULDER PRESS @93% OF 3RM
THEN 1 SET ME @ 93%

WOD
3 ROUNDS
15 HANG SQUAT CLEANS (155/105)
10 MUSCLE-UPS (20 RING ROWS AND 20 PUSHUPS- SUB)
5 BURPEES


- CHECK OUT THIS FIRST MUSCLE UP CELEBRATION!

GROUP RESULTS FROM 2/18/13

COMPETITORS

A. SNATCH FROM BLOCKS BELOW THE KNEE – 7X2 – AHAP

B. SNATCH BALANCE + OHS – 7X1 - AHAP

C. WOD
9-7-5

SNATCH (185/115)

BOX JUMPS – 36’/30

20-15-10 

C2B PULLUPS

COMPETITOR RESULTS FROM 2/18/13

- KENNY LEVERICH HITTING A 270# SNATCH THEN A BACKFLIP PRETTY AWESOME!

WOD - MONDAY, FEBRUARY 18TH 2013

DANA AND JANEY REPPING KOB/KIP IN CALI! 

- KAIT NAILS 165# SNATCH TYING HER PR!

- ROB ALMOST PR'S BY 10# AT 235#!

WARM-UP

1  MIN DOUBLES

25 ABMAT SITUPS

10 LIGHT KB SWINGS

10 AIR SQUATS

10 KIPS

10 BOX JUMPS 

REVIEW 

WALLBALLS

T2B

COACHS STRETCH

HIPS

SHOULDERS

QUADS

STRENGTH

3X3 BACK SQUATS @ 93% (YES THIS WILL BE VERY HEAVY)

THEN

1 SET ME @ 93%

WOD

AMRAP 15 MIN 

15 HSPU (25/FLOOR) 

15 KB SWINGS (70/53)

15 WALLBALLS (20/14)

15 T2B 

15 BOX JUMPS (30/24)

RESULTS FROM A VERY VERY CREEPY SUNDAY!

COMPETITORS

* WE ARE GOING TO BE ADDING MORE CONDITIONING THE NEXT 3 WEEKS UNTIL THE OPENS START!

** ONCE THE OPENS ARE OVER THE ONLY PEOPLE THAT WILL BE DOING COMPETITORS ARE THE 4 GUYS AND 4 GIRLS THAT WILL BE REPRESENTING CROSSFIT KING OF ISLAND PARK AT REGIONALS IN MAY.  THAT DECISION WILL BE MADE BY A FEW FACTORS:

#1. THE COACHING STAFF

#2. THE OUTCOME OF THE OPENS

#3. THE BEST FIT TO COMPLETE THE TEAM.

WARM-UP

2 RDS NOT FOR TIME

:30 SEC TRIPLE UNDERS

15-20 T2B

10 SPLIT JERKS - BAR

10 PUSH JERKS - BAR

CHOOSE 1 WEAKNESS AND HIT SOME REPS OF WHATEVER YOUR CHOICE IS.

A. CLEAN AND JERK TO NEAR MAX

THEN 1.1 X 3 @ 80%

REST 10 SEC BETWEEN CLUSTERS AND 2 MIN BETWEEN SETS.

B. FRONT SQUATS – 5X2 AHAP

B1. GHD SITUPS – 5X12 (35/15)

- SUPERSET THESE.  REST 2 MIN BETWEEN SETS.

C. 5 ROUNDS

10 POWER CLEANS (155/105) 

50 DOUBLES

- REST 15 MIN

D. AMRAP 10 MIN

250M ROW 

20 STOH(135/95)

RESULTS FROM OUR 3 DAY MOCK REGIONAL!

WOD - SUNDAY, FEBRUARY 17TH 2013

GREAT SHOT BY SUPERCLEARY!

PERV SUNDAY IS AT 10AM
* YOUR TEAM NAME MUST BE CREEPY AS HELL!!!

2 ROUNDS FOR TIME  
100 DOUBLES
50 FT KB FARMERS WALK (70/53) (EACH PERSON)
50 RING ROWS
50 PUSH PRESS (115/75)

* WHILE ONE PERSON IS WORKING 1 KB MUST BE HELD AT ALL TIMES DURING THE WORKOUT.

** ONCE YOU MAKE IT TO THE PUSH PRESS THE BAR IS NOT ABLE TO TOUCH THE FLOOR UNTIL ALL THE PUSH PRESSES ARE FINISHED.

WOD - SATURDAY, FEBRUARY 16TH 2013

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

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

PERV SUNDAY IS AT 10:00AM ON SUNDAY!

GROUP RESULTS! GREAT JOB ON THE TEAM ROW!

RUNNING.

PART OF THE COMPETITOR RESULTS!

WOD - FRIDAY, FEBRUARY 15TH 2013

PART OF MOLLYS VALENTINES GIFT! WHAT A LUCKY LADY.

CONGRATS TO THE NEWEST ELEMENTS GIRLS!  WELCOME TO THE KIP FAM!

* TRULY AWESOME JOB TO EVERYONE WHO CAME IN AND BRAVED OUT THE OHS WOD!  TECHNIQUE WAS MUCH IMPROVED, ESPECIALLY AFTER ROBS APE SHIT LIST GOT PUT ON THE BOARD!


WARM-UP
DYNAMIC WARM-UP

TEAM ROW
TEAMS OF 3 WILL COMPLETE A 3K ROW SWITCHING EVERY 500M!

WOD
"GUIDO FRIDAY'S LAST DAY"
100 HAND RELEASE PUSHUPS FOR TIME:
EMOM 1 GYM SPRINT THERE AND BACK!

RESULTS FROM 2/14/13

COMPETITORS

A. FIND 1RM - 3 POSITION CLEAN + 1 PUSH JERK
THEN:5X1@90% OF MAX

- REST 90 SEC BETWEEN SETS

B. CLEAN PULLS - 5X3 @ 105% OF MAX CLEAN

- REST 90 SEC BETWEEN SETS

C. AMRAP 7 MIN
8 PUSH JERKS (155/105)
10 T2B
40 DOUBLES

REST 10 MIN

D. 100 HAND RELEASE PUSHUPS FOR TIME:
EMOM 1 GYM THERE AND BACK!

WOD - THURSDAY, FEBRUARY 14TH 2013

* CROSSFIT HQ HAS ANNOUNCED THE REGIONAL DATES AND SITE FOR THE 2013 NORTHEAST REGIONALS.  MAY 17TH-MAY 19TH.  IT WILL BE TAKING PLACE AT REEBOK CROSSFIT ONE IN CANTON, MA. IF YOU PLAN ON MAKING IT OR COMING TO SPECTATE WE HIGHLY RECOMMEND YOU BOOK HOTELS NOW FOR THIS OCCASION!

WARM-UP
1 MIN THERE AND BACKS
1 MIN T2B
10 PASS THRUS
10 OHS WITH 5 SEC HOLDS AT THE BOTTOM OF EACH REP

COACHS STRETCH
HIPS
QUADS
SHOULDERS
CALVES

STRENGTH
FRONT SQUATS
4X5@90% OF 5RM

WOD
15-12-9-6-3 - OHS (155/95)
50-50-50-50-50 - DOUBLE UNDERS

RESULTS FROM GROUP TABATA!

COMPETITORS MUCH NEEDED OFF DAY! 
* 30-45 MINUTES EASY CONVERSATION PACE RUN-RIDE-ROW-SWIM YOUR CHOICE.  SPEND 1 HR ON MOBILITY, AND TRY TO REALLY HIT EVERY PART OF YOUR BODY!

COMPETITOR RESULTS FROM 2/13/13

WOD - WEDNESDAY, FEBRUARY 13TH 2013

- THE CRAZY 6AMERS DOMINATING AS USUAL!

- EIDENS, CASEY AND CHRIS FINISHING UP RD 10!

WARM-UP
1 MIN DOUBLES
1 MIN BACKWARDS SINGLES
25 HAND RELEASE PUSHUPS
10 KIPS

TEACH AND REVIEW MOVEMENTS FOR WORKOUT

COACHS STRETCH
HAMSTRINGS
QUADS
HIPS
SHOULDERS
CHEST

WOD
TABATAS
*****8 ROUNDS - 20 SEC ON AND 10 SEC OFF*******
 AS MANY REPS AS POSSIBLE EVERY 20 SECONDS!

ROW FOR CALS
BURPEES
ABMAT SITUPS
WALLBALLS
10M SHUTTLE SPRINTS
JUMPING LUNGES
- REST 1 MIN AFTER EACH 8 ROUNDS OF SAME MOVEMENT -

**TOTAL SCORE IS LOWEST AMOUNT OF REPS

SCORING EXAMPLE
ROW FOR CALS
RD 1 = 7
RD 2 = 7
RD 3 = 7
RD 4 = 7
RD 5 = 7
RD 6 = 7
RD 7 = 7
RD 8 = 4
SCORE FOR ROWING = 4 CALORIES

RESULTS FROM GROUP WOD 2/12/13

COMPETITORS
A. HI HANG SQUAT SNATCH CLUSTER
65%X2.2.2
70%X2.2.2
75%X2.2.2
80%X2.2.2
 WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER.  SO YOU WILL HIT A SET OF 2 REPS OF THE SNATCH, DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS THEN DROP IT,  THEN 10 SECONDS LATER HIT A SET OF 2 REPS  THAT IS 1 SET - REST 3 MINUTES...REPEAT FOR 3 SETS.



B. DEFICIT DEADLIFT - 5X3 AHAP - 5 SEC COUNT ON THE WAY DOWN - MUST KEEP HANDS ON BAR BUT NOT A TAP N GO.

B1. WEIGHTED GHD SITUPS 5X10 - AHAP UNBROKEN

C. 500M ROW X 7 - GO HARD!!!! -
7 SEC +/- OF YOUR BEST ROW = 30 BURPEES.

RESULTS FOR COMPETITOR 2/12/13

WOD - TUESDAY, FEBRUARY 12TH 2013

** 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!  WE ARE EXPECTING 100% GUYS.  GREAT CHANCE TO SEE HOW FAR YOU ALL HAVE COME!
2013 CROSSFIT GAMES OPEN REGISTRATION

*** REALLY GREAT JOB TO ALL TODAY. PACKKKKKED HOUSE!  PULLUPS LOOKED AWESOME.  PLEASE DO YOURSELF A FAVOR AND THINK BACK TO WHEN ALL THIS STARTED AND THINK ABOUT HOW FAR YOU ALL HAVE COME WITH YOUR MOVEMENTS AND YOUR FITNESS.  FROM OUR END TO SEE THE PROGRESS MADE IS JUST UNREAL. THANKS!

1 BOX? Y NOT SHARE IT!!!!

KERRRRRRRIS HANDS LOOKING GORG!

WARM-UP
500M ROW
1 MIN HS HOLD
1 MIN L-SIT HOLD

TEACH+REVIEW
CLEAN AND JERK
- NOTICE THE DIFFERENCE BETWEEN VIDEO 1 VS VIDEO 2 AND 3.  VIDEO 1 MIKKO SALO IS MAKING THE CLEAN AND JERK ONE MOVEMENT FOR THE SAKE OF THE WORKOUT.  VIDEO 2 AND 3 THE LIFTERS ARE DOING THEIR PERSONAL 1RM.  REALLY WATCH THE DIFFERENCES AND APPLY THEM TOMORROW TO CLASS!





COACHS STRETCH
SHOULDERS
QUADS

STRENGTH
SHOULDER PRESS
4X3 @90% OF 3RM

WOD
"DEATH BY POWER CLEAN AND JERK" (135/95)
MIN 1 = 1 C+J
MIN 2 = 2 C+J
MIN 3 = 3 C+J
....ETC


POST WOD ACCESSORY WORK
3 SETS
1 MIN PLANK HOLD
20 SUPERMANS

PACKED HOUSE DAY AT IP! GROUP WOD RESULTS!

COMPETITORS

WARM-UP
100 DOUBLES
12-20 C2B PULLUPS
20 REBOUNDED BOX JUMPS (32/27)
10 MIN MOBILITY

A. CLEAN AND JERK
80%X5X1
85%X4X1
90%X3X1
95%X2X1
80%X2X1
- REST 60-90 SEC BETWEEN REPS.


B. BACK SQUATS - 4X5 @90% OF LAST WEEK
B1. 2 HIGH BOX JUMPS (NOT REBOUNDING) RIGHT AFTER SET OF BACK SQUATS

C. REGIONAL WOD#2 
2K ROW
50 PISTOLS
30 HANG CLEANS (225/135)

**** REST 7 MIN****

D. 3 SETS ME DEFICIT HSPU (45#+25# PLATE UNDER EACH HAND TO FLAT SURFACE.)

- STICT AS LONG AS POSSIBLE THEN KIPPING.  FALL OFF THE WALL SET IS OVER.

EXAMPLE = MAX EFFORT STRICT HSPU - AS SOON AS YOU FAIL ON YOUR STRICT HSPU,  STAY ON THE WALL AND GO TO KIPPING.

- 2 SCORES WILL BE RECORDED FOR EACH RD.  AMOUNT OF STRICT AND THE AMOUNT OF KIPS.  

**** REST 2 MIN AFTER EACH SET

COMPETITOR RESULTS FROM 2/11/13

WOD - MONDAY, FEBRUARY 11TH 2013

* HAPPY BIRTHDAY TO ED AND TRACY!  HAVE A GOOD ONE GUYS!!!!

** 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!  WE ARE EXPECTING 100% GUYS.  GREAT CHANCE TO SEE HOW FAR YOU ALL HAVE COME!
2013 CROSSFIT GAMES OPEN REGISTRATION

THE MULLET IS SO GRACEFUL!

KARINA AND FRAN DOMINATING!

STEPHAN STARTING HIS ABMAT SITUPS!

WARM-UP
1 MIN DOUBLES
10 KIPS
1 MIN SINGLES
20 AIR SQUATS

COACHS STRETCH
CALVES - HIPS - SHOULDERS

STRENGTH
4X3 - BACK SQUATS @ 90% OF 3RM

WOD
10 ROUNDS
10 BOX JUMPS
10 PULLUPS

RESULTS FROM PERV SUNDAY!

COMPETITORS

WARM-UP
1. BURGENER WARM-UP
2. 20 OHS W BAR
3. 20 T2B
4. 3 ROPE CLIMBS
5. 10 MIN MOBILITY

A. SNATCH - WORK UP TO MAX

THEN: 5X1 @ 90% OF DAYS MAX

B. 3 POS STOP SNATCH – WEAR STRAPS – 5 SEC HOLD IN EACH POSITION – 5X2

- BELOW KNEES, ABOVE KNEES, HIP CREASE

C. FRONT SQUATS – 1-10-1-10

C1. WEIGHTED RING DIPS – 2-10-2-10

- SUPERSET

D. 40/30 MUSCLE-UPS (40 C2B PULLUPS/40 RING DPS)

 20 SNATCHES @ 70% OF 1RM