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Thusday - November 13, 2014

                                                                  More Legible Scores
       

Friday Night Lights Reminder

When - Friday, November 21, 7:30pm - Until we shut it down (This will not be every Friday. Once a month to start)

Where - At the gym

Who - Everyone

What - "Friday Night Lights" is an hour-ish long workout that no one wants to leave after. It is an unsupervised class that most, if not all of our coaches will be attending and working out at. This event WILL NOT be coached, be prepared to choose appropriate scaling weights and movements on your own. We will make modification suggestions prior to beginning the warm-up, but once that warm-up starts, you are on your own! The workout will not be posted online, you will have to come in to find out what you have gotten yourself into. We promise one thing about the programming, it will be hard, very hard. Expect high skill gymnastics, heavy weights, and a lot of fun. Again, we will discuss scaling options the night of so everyone is welcome and encouraged. Even if you don't want to work out, come enjoy the good times!

Friday Night Lights will be catered in part by The Beach House! The Beach House will be bringing some wraps and snack food, I told them to bring enough for 50 people, make me order more! If you would like to bring additional food items you are welcome to (but don't feel bad about eating if you don't).

DJ Sean Pearsall will be taking care of the music for us all night so no one needs to worry about my playlists either. Be excited... It's Friday Night Lights!

Sign up sheet is at the white board - get your name on it.

Warm Up

Run 200m

7 Burpees

10 Lunges

10 Beat Swings (kips)

Strength

In 15 minutes establish a 3RM Split Jerk

WOD

4 sets with 1 minute rest between each set:

In 3 minutes:

Run 400m

AMRAP Burpees in remaining time

*If you're sore this will be a great recovery workout. If you're not, you need this. Find a way to get your butt to the gym for this workout!

Wednesday - November 12, 2014

Supercleary coaches the Meat Squad

Community Built

8pm on the other side of the room!

Solid Numbers today on a difficult movement

A few announcements
1. Your coaches are starting a new practice in the gym. We will be writing all scores down AFTER the last person in class is finished with their workout. The last person to finish is just as important as the first. Please help your coaches support your classmates! If you need to leave right after your workout, we understand, please write your score on the board and we will re-write it for you so it doesn't stand out. 2. The coaches are extremely excited to announce that we are bringing back an old school CrossFit King of the Beach classic, "Friday Night Lights"!

When - Friday, November 21, 7:30pm - Until we shut it down (This will not be every Friday. Once a month to start)

Where - At the gym

Who - Everyone

What - "Friday Night Lights" is an hour-ish long workout that no one wants to leave after. It is an unsupervised class that most, if not all of our coaches will be attending and working out at. This event WILL NOT be coached, be prepared to choose appropriate scaling weights and movements on your own. We will make modification suggestions prior to beginning the warm-up, but once that warm-up starts, you are on your own! The workout will not be posted online, you will have to come in to find out what you have gotten yourself into. We promise one thing about the programming, it will be hard, very hard. Expect high skill gymnastics, heavy weights, and a lot of fun. Again, we will discuss scaling options the night of so everyone is welcome and encouraged. Even if you don't want to work out, come enjoy the good times!

Friday Night Lights will be catered in part by The Beach House! The Beach House will be bringing some wraps and snack food, I told them to bring enough for 50 people, make me order more! If you would like to bring additional food items you are welcome to (but don't feel bad about eating if you don't).

DJ Sean Pearsall will be taking care of the music for us all night so no one needs to worry about my playlists either. Be excited... It's Friday Night Lights!

Sign up sheet will be in the gym by Wednesday Afternoon at the White Board.

Warm Up

Row 200m

10 Wall Balls 1 Increment below your workout weight

10 Wall Balls at your workout weight

10 PVC Pass Throughs

10 PVC Overhead Squats

20 Kettlebell swings 1 weight lighter than working weight

Endurance

Alternating with a partner for 3 sets each:

Row 500m

10 KB Swings (70/53)

WOD

“Karabell”

10 Rounds:

3 Power Snatch (135/95)

15 Wall Balls (20/14)

Tuesday - November 11, 2014

Amanda, Motisi, Janey, Cook, Janice, Jukes, and Kev!

Luke, Ali, and Our Favorite Lamanna Back in the house!

Scores

Great job Monday sticking to appropriate weights and getting exactly out of that workout what it was designed for!

Warm Up

10 Burpee Broad Jumps

10 Strict Pull Ups

10 Burpees

5 Air Squats

5 Jumping Air Squats

Coach's Demo - Below Knee Hang Squat Clean

1. Below Knee Position

2. Knees back+sweep bar to thigh

Strength

In 15 minutes establish a 3RM Hang Power Clean (below knee)

WOD

5 Rounds for time:

15 Box Jumps (24/20)

12 Pull Ups

10 Power Cleans (135/95)

Monday - November 10, 2014

Monday is Mike, Molly, and Striker's last day coaching classes in the gym. On behalf of the entire coaching staff, we wish them well as they move onto the next chapter in their lives. All of us including myself were fortunate to have had the opportunity to work with them both as coaches and as people. They laid the foundation to what has become not only a great gym but a great community and I feel personally blessed to be the person responsible for carrying those traditions on. I hope to see the gym packed today to give them a proper send off!

* Beginning today - we will be having open gym every weekday from 4pm-5pm. This is something we are going to experiment with. If people use it and find value in it, we will continue it. Remember, open gym hours are your opportunity to work on something you already have a decent grasp on, the time is uncoached so if you plan to come in a little early and do some extra work, please come with a plan.


Warm Up

3 sets :30 on, :30 off Double Unders OR Double Under Attempts
10 Inch Worms
10 Air Squats
10 Good Mornings (Empty Barbell)

Coach's Demo - GHD Sit Ups
1. How to set the distance
2. Soft Knees -> Knee Extension


Strength

5 X 3 Back Squat @ 65% of 1RM with 3 Second Pause at the bottom


WOD

21-15-9 Front Squats  From the Floor (155/105)
60-40-20 Doubles or sub X2 singles


Accessory Work

GHD Situps Not For Time
3x10 or Sub 3x20 Weighted Sit-ups (45/25)

WOD - SUNDAY, NOVEMBER 9TH 2014

COOL GROUP SHOT

GUYS!

LADIES!

* AFTER TONIGHT AND SEEING MOST OF YOU AT THE PARTY IM AT A LOSS OF WORDS.  I DONT HAVE THIS HUGE WRITE UP TONIGHT AS EVERYBODY WHO CAME TO THE BAR TONIGHT OR WHO IVE SPOKEN TO INDIVIDUALLY KNOWS HOW WE FEEL.  WE LOVE YOU GUYS AND HOPE YOU CONTINUE ON THE SAME JOURNEY YOU WERE ON WHEN WE MET YOU.

** FINAL BLOG POST.  HOPE EVERYONE CONTINUES TO BE SAFE, HEALTHY AND MEET THE GOALS THEY HAVE STRIVED FOR WHEN WE MET ALL OF YOU.


WARM-UP
400M RUN
50 ABMAT SITUPS
REVIEW AND DRILL MOVEMENTS

WOD
1200M RUN
50 DEADLIFTS (155/105)
800M RUN
40 HANG POWER CLEANS (155/105)
400M RUN
30 STOH (155/105)

WOD - SATURDAY, NOVEMBER 8TH 2014

* WOULD LOVE EVERYONE TO COME OUT TO THE CABANA TOMORROW AT 3PM TO HANG OUT.  OPEN BAR FROM 3-6 BE THERE!!!!!!!

** OUR SAPPY GOODBYE LETTER WILL BE POSTED SATURDAY NIGHT ON THE WEBSITE.  ONE LAST BLOG POST TM NIGHT.

6AM SELFIE!

5PM AND 6PM SELFIE!

OLYMPIC WARM-UP

500M ROW

5 HIGH JUMPS

10 AIR SQUATS

REVIEW STANDARDS OF MOVEMENTS

OLYMPIC LIFTING

A. 15 MIN TO FIND 1RM HANG SQUAT SNATCH

B. 15 MIN TO FIND 1RM HANG SQUAT CLEAN + SPLIT JERK

C. 100 SITUPS FOR TIME

ENDURANCE WARM-UP

400M RUN

20 WALKING LUNGES

50 ABMAT SITUPS

REVIEW AND DRILL MOVEMENTS

ENDURANCE CLASS

6 SETS EACH ROUND FOR TIME: REST 2 MIN AFTER EACH ROUND

12 KB SWINGS

20 WALLBALLS

200M RUN

* SCORE BEST AND WORST ROUND

RESULTS 

WOD - FRIDAY, NOVEMBER 7TH 2014

ELEMENTS 1 BAXT! 

BAXT NOW! ONE OF THE NICEST GUYS AROUND, A ABSOLUTE BEAST AND IN MY OPINION A CF GAMES GAMES HOPEFUL!

* 2 MORE POSTS LEFT ON THE BLOG.

* GOING AWAY PARTY FOR MOLLY AND I WILL BE SATURDAY,  NOVEMBER 8TH AT 3:00 AT THE CABANA.  HOPE TO SEE YOU ALL THERE. OUR LAST DAY COACHING CLASSES WILL MONDAY, NOVEMBER 10TH.

WARM-UP
250M ROW
10 STRICT PULLUPS
10 PUSHUPS
10 RING ROWS
10 RING DIPS
3 SETS 1 MIN ON 1 MIN OFF PLANK HOLDS
SET UP FOR CLASS AND WORKOUT

"MIKE AND MOLLYS DREAM/GOING AWAY WOD 

BRING IT!"

FOR TIME:
50 BURPEES
100 C2B PULLUPS 
50 BURPEES
25 MUSCLE-UPS (25 RING ROWS/25 CLAPPING PUSHUPS)

RESULTS

WOD - THURSDAY, NOVEMBER 6TH 2014

WARM-UP
1 MIN DOUBLES
1 MIN ON 1 MIN OFF FLUTTER KICKS X 3
REVIEW AND DRILL SPLIT JERKS + STOH MOVEMENTS

STRENGTH
15 MIN TO FIND 5RM SPLIT JERK
* NO MORE THAN 3 ATTEMPTS *
* HIT SETS OF 2 OR 3 UNTIL YOU GET CLOSE TO YOUR 5 *

WOD
AMRAP 3 MIN
3 STOH (185/115)
20 DOUBLES

----- REST 3 MIN ----

AMRAP 4 MIN
4 STOH (155/105)
20 DOUBLES

---- REST 4 MIN ----

AMRAP 5 MIN
5 STOH (95/65)
20 DOUBLES

* CHANGE WEIGHTED DURING YOUR REST *

RESULTS

WOD - WEDNESDAY, NOVEMBER 5TH 2014

DILLON!!!

* GOING AWAY PARTY FOR MOLLY AND I WILL BE SATURDAY,  NOVEMBER 8TH AT 3:00 AT THE CABANA.  HOPE TO SEE YOU ALL THERE. OUR LAST DAY COACHING CLASSES WILL MONDAY, NOVEMBER 10TH.


WARM-UP
200M RUN
10 AIR SQUATS
10 WALLBALLS
10 GOODMORNINGS
REVIEW AND DRILL DEADLIFTS
ACCUMULATE AS MUCH TIME IN 4 MIN OF RING L-SIT AS POSSIBLE (SCALE TO HANGING KNEEUP HOLDS)

ENDURANCE
1 MILE RUN FOR TIME:

WOD
10 ROUNDS
10 DEADLIFTS (155/105)
10 WALLBALLS (20/10)

WOD - TUESDAY, NOVEMBER 4TH 2014

GINNY!

MHS MEAT HEAD SQUAD!!!

WARM-UP
250M ROW
20 LAYING T2B
20 CRUNCHES
20 WALKING LUNGES
REVIEW AND DRILL PISTOLS AND MODS
REVIEW AND DRILL HANG CLEANS

STRENGTH
FIND 3RM HANG POWER CLEAN

WOD
2012 REGIONAL WOD #2
2K ROW
50 PISTOLS
30 HANG CLEANS (225/145) * YOU CAN SQUAT OR POWER*

RESULTS FROM 11/3/14

WOD - MONDAY, NOVEMBER 3RD 2014

* GOING AWAY PARTY FOR MOLLY AND I WILL BE SATURDAY,  NOVEMBER 8TH AT 3:30 AT THE CABANA.  HOPE TO SEE YOU ALL THERE. OUR LAST DAY COACHING CLASSES WILL MONDAY, NOVEMBER 10TH.

SEAN GOT MARRIED! CONGRATS TO THIS STUD AND HIS BEAUTIFUL NEW WIFE!

WARM-UP
1 MIN DOUBLES
10 AIR SQUATS
1 MIN SQUAT HOLD
:30 ON - :30 OFF HOLLW ROCKS X 3 ROUNDS
REVIEW AND DRILL MOVEMENTS FOR WORKOUT

STRENGTH
15 MIN FIND 1RM BACK SQUAT
* OPTIONAL WARM-UP TO FOLLOW *
50%X5
60%X3
70%X3
80%X3
90%X1
95%X1
NEW HYPOTHETICAL MAX + 20# HIT A WALKOUT
100%+ FOR FOR NEW PR

WOD
JT
21-15-9
HSPU
RING DIPS
PUSHUPS

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. 

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

RESULTS

WOD - SUNDAY, NOVEMBER 2ND 2014

* GOING AWAY PARTY FOR MOLLY AND I WILL BE SATURDAY,  NOVEMBER 8TH AT THE CABANA.  HOPE TO SEE YOU ALL THERE. OUR LAST DAY COACHING CLASSES WILL MONDAY, NOVEMBER 10TH.

WARM-UP
800M RUN
20 AIR SQUATS
20 WALLBALLS
20 PUSHUPS
20 BURPEES
REVIEW FARMERS WALKS

WOD
IN TEAMS OF 2 COMPLETE THE FOLLOWING FOR TIME:
100 PULLUPS
200M FARMERS CARRY (70#KBs/53#KBs)
100 WALLBALLS (20/14)
200M FARMERS CARRY
100 BURPEES TO A PLATE
200M FARMERS CARRY

* ONE PERSON WORKS AT A TIME

OLYMPIC LIFTING.

ENDURANCE.

WOD - SATURDAY, NOV 1ST 2014

AWESOME JUST AWESOME!!!

NEW BLUE MEDBALL?

MOCK OLYMPIC LIFTING MEET
* YOU WALK IN AND WE WILL HAVE 3 STATIONS SET UP + A WARM-UP AREA.

* YOU WILL HAVE 20 MINUTES TO WARM-UP AND WORK UP TO A OPENING WEIGHT IN BOTH THE SNATCH AND CLEAN AND JERK.

*AFTER, YOU WILL "DECLARE"/ WRITE YOUR OPENING LIFT YOU WANT TO ATTEMPT FOR BOTH THE SNATCH AND THE CLEAN AND JERK.

* AFTER THE 20 MINUTES IS UP.  YOU WILL HAVE 20 MINUTES AS A CLASS FOR EACH PERSON TO GET 3 LIFTS ON THE SNATCH AND 20 MINUTES TO GET 3 LIFTS ON THE CLEAN AND JERK.

* SCORE = BEST SNATCH + BEST C+J

ENDURANCE WARM-UP
400M RUN
500M ROW
20 LUNGES
40 ABMAT SITUPS
REVIEW AND DRILL JERRY STRATEGY AND NOTE OLD PR'S

ENDURANCE WOD
RETEST OF:
"JERRY"
RUN 1 MILE
ROW 2K
RUN 1 MILE

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

RESULTS

WOD - FRIDAY, NOVEMBER 1ST 2014

SMOKED!!

WARM-UP
1 MIN DOUBLES
WORK UP TO A HIGH 2RM BOX JUMP W A STEP DOWN
REVIEW AND DRILL SQUAT CLEANS

WOD
"SHIP"
9 ROUNDS
8 SQUAT CLEANS (185/115)
7 BOX JUMPS (36/30)

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

RESULTS.

WOD - THURSDAY, OCTOBER 30TH 2014

ROB!

* GOING AWAY PARTY FOR MOLLY AND I WILL BE ON NOVEMBER 8TH AT THE CABANA. $30 OPEN BAR AND FOOD.  STARTS AT 3:00PM.

** Sweatshirt design has been revamped based on feedback from KIP members...we will extend the preorder until next Thursday (11/6/14). 
Back design will be the same on all sweatshirts...hooded sweatshirts will be front full chest design not just left chest design. There has not been enough light weight zipper ups ordered so we will not be ordering those, (unless 10 more people want one) thanks for your patience with these!

WARM-UP
250M ROW
:30 SEC HS HOLD
EMOM FOR 5 MIN 12-20 V-UPS
REVIEW AND DRILL PUSH JERKS

STRENGTH
15 MIN FIND 1RM PUSH JERK

WOD
3 SETS
500M ROW
REST :90
500M ROW

---REST WHILE PARTNER DOES THE SAME ----

*IF YOU DO NOT HAVE A PARTNER YOU WILL REST 5 MIN IN BETWEEN SETS.

RESULTS

WOD - WEDNESDAY, OCTOBER 29TH 2014

WARM-UP
400M RUN
10 STRICT T2B
10 KNEE-UPS
10 T2B
REVIEW AND DRILL POWER SNATCHES
MOBILITY

ENDURANCE
1200M RUN @ 90%

WOD
21-15-9
POWER SNATCH (115/75)
T2B

RESULTS FROM 10/28/14

WOD - TUESDAY, OCTOBER 28TH 2014

AJ, MEAT, BIGSEXY AND JP ROCKING THE VINTAGE BLACK T! IN TRUE MEAT FASHION THIS WORKOUT IS FOR YOU GUYS!

WARM-UP
1 MIN DOUBLES
10 PUSHUPS
2 SETS :30 DRAGONS HOLDS + 25 CRUNCHES
REVIEW AND DRILL BENCH
REVIEW AND DRILL HANG SQUAT CLEAN (MID THIGH)

STRENGTH
FIND 3RM HANG SQUAT CLEAN - MID THIGH

WOD
* GOING OFF THE CLOCK TODAY.
"LYNNE"
5 ROUNDS
ME BENCH PRESS (BW/.75BW) (IF YOU CANNOT BENCH THAT WE WILL SCALE WEIGHT)
ME PULLUPS

* REST 3 MIN IN BETWEEN SETS
* AFTER BENCH YOU MAY CHALK UP AND SHAKE OUT BUT YOU HAVE TO START YOUR PULLUPS W IN 30 SECONDS OF FINISHING YOUR BENCH.
* WE WILL DO THIS W SPOTTERS AND A PARTNER.

RESULTS!

RESULTS!

WOD - MONDAY, OCTOBER 27TH 2014

WARM-UP
250M ROW
10 AIR SQUATS
20 BARBELL ROLLOUTS (LIKE OLD SCHOOL AB WHEEL)
REVIEW AND DRILL THRUSTERS

STRENGTH
BACK SQUATS
4X3@94% OF 3RM

WOD
EMOM AS LONG AS YOU CAN CONTINUE - 5 THRUSTERS - 
INCREASE WEIGHT EVERY 5 MINUTES - GO UP 20#/10# 
START AT (75/55) - 
GOAL IS TO MAKE IT TO 20 MINUTES+

* NOTE IF THE STARTING WEIGHT IS TO HEAVY FOR YOU TO MAKE ATLEAST 15 MINUTES SCALE ACCORDINGLY.

RESULTS FROM SUNDAY.

WOD - SUNDAY, OCTOBER 26TH 2014

WARM-UP
250M ROW
:30 SEC HS HOLD
INTO 3 WALL CLIMBS
REVIEW AND DRILL HANG POWER CLEANS

WOD
* WITH A PARTNER COMPLETE THE FOLLOWING: ONLY 1 PERSON WORKS AT A TIME:
4000M ROW
30 WALL CLIMBS
50 HANG POWER CLEANS (155/105)

OLY CLASS.

ENDURANCE CLASS.

WOD - SATURDAY, OCTOBER 25TH 2014

OLYMPIC LIFTING WARM-UP

500M ROW

20 STRICT T2B

10 LUNGES

10 HSPU

REVIEW AND DRILL LIFTS AND STANDARDS

OLYMPIC LIFTING 

A. 17 MIN FIND 1RM SQUAT SNATCH COMPLEX (GROUND/BELOW KNEE)

B. 17 MIN FIND 1RM CLEAN COMPLEX 

2 TNG SQUAT CLEANS

1 PUSH JERK

2 SPLIT JERKS

C.  50 V-UPS FOR TIME

ENDURANCE WARM-UP

400M RUN

20 SITUPS

10 BURPEES

ENDURANCE WOD

"TABATA" ( 8 ROUNDS :20 ON :10 OFF)

WALLBALL SITUPS (20/14)

KB SWINGS (53/35)

BURPEES

10M SPRINTS

* COMPLETE ALL 8 ROUNDS AT 1 STATION THEN MOVE TO NEXT MOVEMENT - 

* 1 MIN REST BETWEEN MOVEMENTS

WOD - FRIDAY, OCTOBER 24TH 2014

CHARLIEEEEEEEE!!!!

WARM-UP
:30 DOUBLES
3 SETS 1 MIN ON 1 MIN OFF PLANK HOLDS - GO AHAP
REVIEW AND DRILL POWER CLEANS

WOD
15 POWER CLEANS (135/95)
100 DOUBLES
12 POWER CLEANS (155/105)
100 DOUBLES
9 POWER CLEANS (185/135)
100 DOUBLES
6 POWER CLEANS (225/155)

RESULTS FROM 10/23/14