WOD - MONDAY, JULY 1ST 2013

* ALMOST AT OUR GOAL! CLICK THE LINK TO DONATE TO TEAM KIP REPRESENTING OUR GYM AND OUR TOWN AT THE CROSSFIT GAMES!
GOFUNDME

** JULY 4TH WE WILL HAVE ONE CLASS AT 9:30AM. BE THERE IT'S GONNA BE A GREAT TIME!

*** CUSTOM FIT MEALS ARE IN FOR PICKUP!

**** HEARD PERV SUNDAY WAS INTENSE, ANOTHER GREAT DAY OF CREEPINESS!

***** JULY 4TH ELEMENTS CANCELLED, AND IT'S RESCHEDULED FOR WED 7PM!

WARM-UP
400M RUN
20 AIR SQUATS 1 MIN HOLD ON REP#20
10 BURPEES
GRAB A BAR 1 MIN SIT AT BOTTOM OF BACK SQUAT

STRENGTH
BACK SQUAT (WEEK 9)
105% OF 1RM
65%X5
75%X5
85%XAMRAP
THEN 1X20 FRONT RACK WALKING LUNGE W 5# HEAVIER THAN LAST WEEK

WOD
800M RUN
30 HAND RELEASE PUSHUPS
600M RUN
40 HAND RELEASE PUSHUPS
400M RUN
50 HAND RELEASE PUSHUPS

RESULTS FROM PERV SUNDAY!

GAMES PREP AM SESSION

GAMES PREP PM SESSION

WOD - SUNDAY JUNE 30TH 2013

CONGRATS TO THE SARG!

* THANKS SO MUCH FOR ALL THE SUPPORT THAT CAME OUT TODAY! THIS IS TRULY WHAT MAKES OUR GYM SO SPECIAL AND ALL OF YOU GREAT INDIVIDUALS.  MOL AND I ARE TRULY BLESSED TO BE ABLE TO DO WHAT WE LOVE TO DO, AND ALL OF YOU MAKE EVERYTHING WORTH IT SO THANKS AGAIN.


* THE WINNERS!
KAN JAM = NICK AND VIN
VOLLEYBALL = UNCLE KEV AND THE RANDOM OLD GUYS!

NOW LETS GET EXTRA CREEPY ON SUNDAY

WOD
5K ROW
200 KB SWINGS (53/35)
200 ABMAT SITUPS
* BOTH PARTNERS CAN WORK AT THE SAME TIME!

WOD - SATURDAY, JUNE 29TH 2013

SATURDAY OPEN GYM

STRIKER REPPING THE ROGUE BUCKET HAT!

WHAT A BULL!

VOLLEYBALL AND KAN JAM TOURNEY START TOMORROW AT 11AM SHARP! IF YOUR TEAM MISSES THEIR GAME YOU ARE AUTOMATICALLY ELIMINATED.

* BEST OF 3 SERIES

* GAMES TO 21

* IF YOUR TEAM DOES NOT PAY YOU WILL NOT PLAY. NO IOU'S.

* IT MIGHT BE A PRETTY LONG DAY SO WE WOULD ADVISE BRINGING FOOD, PLENTY OF LIQUID/BOOZE, SUNSCREEN AND A TOWEL.  SEE YOU ALL TOMORROW AND GET READY TO GET DOMINATED BY TEAM ABGARIAN!

* GAMES TEAM AM SESSION (8AM-9:30AM)

* GAMES TEAM PM SESSION (5PM - 6:30PM)

* OPEN GYM (9AM-10AM)

1.  COME IN PREPARED WITH WHAT YOU ARE DOING.

2.  GYM WILL CLOSE AT 10AM.  IF YOU GET THERE AT 9:50 YOU NOW HAVE 10 MIN TO GET A WORKOUT IN. 

3. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"

4. BE AWESOME!

RESULTS FROM 6/28/13!

GAMES PREP TEAM AM SESSION!

GAMES PREP TEAM PM SESSION!

WOD - FRIDAY, JUNE 28TH 2013

LOVE THESE RANDOM PICS KEEP SENDING THEM OUR WAY! FRAN WORKIN HARD!!!

* THE VOLLEYBALL TOURNAMENT WILL START AT 11AM ON SATURDAY RAIN OR SHINE BRING IT!

** WE WANTED TO WELCOME BACK CHRIS - OUR RESIDENT PHYSICAL THERAPIST FROM LONG BEACH (KOB).  IT TOOK 6 MONTHS BUT HE'S FINALLY BACK ALONG WITH HIS ASSOCIATE STEPHANIE. THEY ARE HERE TUESDAY-SATURDAY IN THE ADJOINING BUILDING.  IF YOU GUYS HAVE ANY JOINT OR MUSCLE PROBLEMS DEFINITELY GO SEE THEM. ALL OF OUR ATHLETES GET A COURTESY EVALUATION AT NO CHARGE SO TAKE ADVANTAGE OF IT!

** WE WOULD LIKE TO THANK JM FROM KOSTAL PADDLES FOR TAKING OUT OUR GAMES TEAM ON A PADDLE BOARDING TRIP/WORKOUT! GUY IS AWESOME AND WE ARE PLANNING ON A PUTTING TOGETHER A GYM DAY OUT ON SOME PADDLE BOARDS!

GETTING READY TO PISTOL!

*** WE ARE GOING TO BECOME EFFING AWESOME AT SNATCHING WE ARE DETERMINED TO GET ALL OF YOU TO THAT POINT!

WARM-UP
PVC PIPE AND BAR WARM-UP
OHS
SNATCH BALANCE
VERTICAL HANG SQUAT SNATCH
HANG SQUAT SNATCH
FULL SNATCH

STRENGTH
EMOM FOR 7 MIN
1 FULL SNATCH + 3 OHS @75% OF 1RM

WOD
15-10-5
HANG SQUAT SNATCH (95/65)
MUSCLE-UPS (C2B PULLUPS AND CLAP PUSHUPS SUB)

WOD - THURSDAY, JUNE 27TH 2013

* HAPPY BDAY NICOLE!!!!

STUDS!

5PM SQUAD CRUSHING IT! BY THE WAY ANNE TAKING HOPE TOP TIME CRUSHING HER MALE COUNTERPARTS!

KEV LOVIN LIFE POST WORKOUT!

STEPH AND 3 YEAR OLD ANTHONY ROWING! LOOK OUT 2037 CROSSFIT GAMES!

WARM-UP
500M ROW
2 MIN L-SITS
SHOULDER AND HIP MOBILITY

WOD
5 SETS
400M RUN
ME RING DIPS (ONCE YOU DROP SET IS OVER)
* REST 3 MIN AFTER EACH SET

* SCORE = SLOWEST RUN AND TOTAL RING DIPS

RESULTS FROM 6/26/13

VOLLEYBALL TOURNAMENT DRAW.  JANEY WAS MY WITNESS AND HELPED ME, ANY COMPLETES JANEY SAID SHE WILL KICK EVERYONES ASS!

GAMES PREP RESULTS!

WOD - WEDNESDAY, JUNE 26TH 2013

CHECK OUT THESE STATS!

* THANK YOU JAMES FOR COMING OUT AND DOING A GREAT JOB WITH THE 5PM CLASS!

** PLEASE READ THE KIP BEACH DAY IS ON RAIN OR SHINE. MATT Z SAID IT THE BEST WE ARE CROSSFITTERS A LITTLE RAIN NEVER HURT ANYONE!

*** FAKE OUT! THE VOLLEYBALL TOURNAMENT SEEDINGS WILL BE DRAWN TOMORROW NIGHT (WEDNESDAY) AT 6PM!

* ORDER YOUR KIP WRIST WRAPS! $30 GETS YOU THE PIC BELOW.

WARM-UP
400M RUN
25 PUSHUPS
200M RUN
* REVIEW AND DRILL ALL MOVEMENTS FOR WORKOUT!

STRENGTH (1 SET EVERY 2 MIN)
5-5-5-5-5 - WEIGHTED STRICT PULLUPS
(INCREASE WEIGHT EACH SET)
(IF YOU DO NOT HAVE PULLUPS 5 SETS ME NEGATIVE HOLDS)

WOD
1K ROW
50 HSPU
40 GHD SITUPS OR 40 WEIGHTED ABMAT SITUPS
30 BOX JUMPS (30/24) - GAMES STANDARD

RESULTS FROM 6/25/13

RESULTS FROM 6/25/13

GAMES PREP RESULTS!

WOD - TUESDAY, JUNE 25TH 2013

* WE HAVE MADE PERSONLIZED WRIST WRAPS FROM PR WRAPS! WE ARE TAKING PRESALE ORDERS, AND ORDERS WILL GO OUT JUNE 30TH! THE COST IS $30. PLEASE GET YOUR ORDERS/MONEY IN ASAP.  A VERBAL COMMITMENT WILL NOT COUNT, WE NEED YOUR MONEY FOR YOUR ORDER TO COUNT! GO TO WWW.PRWRAPS.COM FOR MORE DETAILS! WE HAVE A SIGN UP SHEET ON THE WHITE BOARD BY THE UTILITY CLOSET!

** WE ARE DOING A LIVE SEEDING FOR THE VOLLEYBALL TOURNEY WED NIGHT AT THE GYM! IF YOU WANNA BE THERE TO SEE WHERE YOUR TEAM LANDS IN THE BRACKETS THE DRAW WILL BEGIN AT 7PM!

*** CUSTOM FIT MEALS NEEDS TO BE ORDERED BY 11:59 TUE NIGHT!

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL SQUAT CLEANS
REVIEW AND DRILL ROPE CLIMBS


STRENGTH
EMOM FOR 6 MIN
2 TNG SQUAT CLEANS @75% OF 1RM

WOD
REGIONAL WOD 7
4 ROUNDS
2 ROPE CLIMBS
100M SPRINT (END OF DRIVEWAY)
4 SQUAT CLEANS (225/135)
100M SPRINT

RESULTS FROM 6/24/13

GAMES PREP RESULTS!

WOD - MONDAY, JUNE 24TH 2013

PAST CHALLENGE WINNERS LOOKING GOOD ON THE BEACH!

* HAPPY BIRTHDAY JEREMY HOPE YOU HAD A GREAT DAY AND YOU BETTER BE AT 6AM!

** SATURDAY IS OUR KIP BEACH DAY! BRING YOUR FRIENDS AND FAMILY OUT TO PLAY SOME VOLLEYBALL, KAN JAM, AND ENJOY THE DAY!

*** CHRIS G AND MATTY R ARE LOOKING FOR TWO PEOPLE TO PLAY ON THEIR VOLLEYBALL TEAM AND SAID "IT DOESNT MATTER WHO WE PICK UP CAUSE WE ARE GOING TO CRUSH EVERYONE!"

**** CUSTOM FIT MEALS ARE IN AND DELICIOUS.  COME PICK THEM UP.

***** CONGRATS TO PATTY SOMMERS AND HIS ENGAGEMENT! MAKIN MOVES BUDDY.

WARM-UP
400M RUN
40 ABMAT SITUPS
30 PUSHUPS
20 AIR SQUATS
REVIEW AND DRILL KB SNATCHES

STRENGTH - WEEK 8 DELOAD WEEK
BACK SQUAT
40%X5
50%X5
60%X5
1X20 WALKING LUNGES AT 5# HEAVIER THAN LAST WEEK!

WOD
21-15-9
KB SNATCH - RIGHT ARM (53/35)
KB SNATCH - LEFT ARM (53/35)
PULLUPS

RESULTS FROM PERV SUNDAY!

WOD - SUNDAY, JUNE 23RD 2013

* HAPPY BIRTHDAY JACKIE! HAVE A GREAT DAY.

WARM-UP
200M RUN
20 AIR SQUATS
10 BURPEES

WOD
1 MILE MED BALL RUN (20/14) (1 BALL - CAN SWITCH ON RUN)
150 WALLBALLS (EVERY DROP OF WALLBALL = 200M RUN W BALL)
100 PUSHUPS (MEDBALL ON BACK)
50 MEDBALL THROWS OVER THE BACK (10FT BETWEEN PARTNERS)

GAMES PREP RESULTS!

WOD - SATURDAY, JUNE 22ND 2013

* GREAT JOB TO ALL, ON TODAYS OHS WORKOUT AND THE SNATCH CLUSTER.  LETS KEEP PICKING APART THIS TECHNIQUE AND IMPROVE EVERYDAY!

** LAST CHANCE TO GET YOUR VOLLEYBALL/KAN JAM TEAM! PLEASE HAVE YOUR TEAM SIGNED UP BY SUNDAY.  BRACKETS WILL BE MADE SUNDAY NIGHT AND POSTED ON THE BLOG.  WE WILL SEED TEAMS ACCORDINGLY WITH THE OBVIOUS NUMBER 1 SPOT OF TEAM TOO TALL!

*** GOOD READ. 50 SIGNS YOUR OBSESSES WITH CROSSFIT!

OPEN GYM (9AM-10AM)

1.  COME IN PREPARED WITH WHAT YOU ARE DOING.

2.  GYM WILL CLOSE AT 10AM.  IF YOU GET THERE AT 9:50 YOU NOW HAVE 10 MIN TO GET A WORKOUT IN. 

3. IF YOU ARE NOT FAMILIAR WITH A MOVEMENT OPEN GYM IS NOT THE PLACE TO "EXPERIMENT"

4. BE AWESOME!

GAMES TEAM (10-12)

* PLEASE BE THERE BY 9:30 TO WARM-UP!*

RESULTS FROM 6/21/13!

GAMES PREP RESULTS!

WOD - FRIDAY, JUNE 21ST 2013

CONGRATS TO THE NEW ELEMENTS GROUP AND WELCOME TO THE KIP FAM!!

WARM-UP
2 MIN DOUBLE UNDERS (UNDER 30 REPS = BURPEES)
REVIEW SNATCHES
REVIEW T2B

STRENGTH
SNATCH CLUSTER 1.1.1 X 4 @70% OF 1RM
- REST 10 SEC IN BETWEEN EACH REP AND 2 MIN AFTER EACH SET

WOD
AMRAP 15 MIN
1200M RUN
THEN AMRAP W REMAINING TIME
10  OHS (135/95)
10 T2B

RESULTS FROM 6/20/13

RESULTS FROM 6/20/13

WOD - THURSDAY, JUNE 20TH 2013

CRAPPY PIC BUT WELCOME TO THE MUSCLE-UP CLUB ED!!! ATHLETE #71!

1ST AND 3RD P`LACE DEVIN AND CARNEY SHARING SOME DOUGH! CONGRATS GUYS.

* HAPPY BIRTHDAY CASEY!!!! FOR THOSE OF YOU DONT KNOW CASEY IS OUR NEWEST COACH ON STAFF.  IN THE LAST YEAR AND A HALF CASEY WAS A GUY WHO COULD DO ZERO HSPU, AND COULD BARELY DOUBLE UNDER.  TO THIS DAY HE IS ONE OF THE BEST HSPU GUYS IN THE GYM AWESOME PROGRESS AND AWESOME GUY.

** GUYS IF WE DONT GET MORE TEAMS SIGNED UP FOR THIS VOLLEYBALL TOURNEY THE DAY WILL BE CANCELLED.  PLEASE GET YOUR TEAMS IN BY THIS SATURDAY!


WOD
"THE CASEY"
BUY IN - 500M ROW FOR TIME
- REST 5 MIN - THEN:
21-15-9
KB SWINGS (2/1.5)
HSPU (ELITE:TO A DEFICIT)(RX:FLAT SURFACE)

RESULTS FROM 6/19/13

GAMES PREP RESULTS!

RESULTS FROM THE CASEY 1 YEAR AGO!

WOD - WEDNESDAY, JUNE 19TH 2013

ADNAN DOING A HSPU ON HIS $450 CASH MONEY!!!

THE GIRLS SHOWING OFF THEIR GET JACKED FOR SUMMER CHALLENGE MONEY!

* WE HAVE MADE PERSONLIZED WRIST WRAPS FROM PR WRAPS! WE ARE TAKING PRESALE ORDERS, AND ORDERS WILL GO OUT JUNE 30TH! THE COST IS $30. PLEASE GET YOUR ORDERS/MONEY IN ASAP.  A VERBAL COMMITMENT WILL NOT COUNT, WE NEED YOUR MONEY FOR YOUR ORDER TO COUNT! GO TO WWW.PRWRAPS.COM FOR MORE DETAILS! WE HAVE A SIGN UP SHEET ON THE WHITE BOARD BY THE UTILITY CLOSET!

WRIST WRAP DESIGN!

** GET YOUR VOLLEYBALL TEAMS IN ASAP!!!

*** CUSTOM FIT MEALS NEED TO BE ORDERED BY 11:59PM TONIGHT (TUESDAY)

**** IF YOU HAVENT READ IT YET CLICK THE ATHLETE OF THE MONTH TAB AND CHECK OUT ATHLETE OF THE MONTH AND BIG DOG ANDY DOLAN!

WARM-UP
15 BURPEES
15 RING DIPS
15 WALKING LUNGES
10 BOX JUMPS

WOD
5 ROUNDS
20 HAND-RELEASE PUSHUPS
20 BOX JUMPS (24/20)

RESULTS FROM 6/18/13

GAMES PREP RESULTS!