WOD - SATURDAY, FEBRUARY 1ST 2014

* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

*** WE HAVE MOVED BACK THE START DATE OF THE CHALLENGE TO FEBRUARY 17TH 2014.  THE MEETING WILL BE MOVED BACK ONE WEEK AS WELL FEBRUARY 16TH 2014.  DUE TO THE LONG BEACH POLAR BEAR PLUNGE AND SUPERBOWL SUNDAY THERE WOULD BE LIMITED ATTENDANCE.

PAT GETTING A BAR MUSCLE-UP!

JOE AND LUKE!

SYDNEY WORKING ON HER FARMERS CARRY!

9:30!

9:30!

ADRIENNE IS A BEAST!

AWWWW THE CLEARYS!

OLYMPIC LIFTING WARM-UP

USA - W SNATCH
(BEHIND THE NECK PRESS/OHS/SNATCH BALANCE/MID THIGH POWER SNATCH/HANG POWER SNATCH/BELOW KNEE POWER SNATCH/POWER SNATCH TO OHS/SQUAT SNATCH)

USA - W JERK
(PRESS/PUSH PRESS/PUSH JERK/SPLIT JERK)

OLYMPIC LIFTING 
A. FIND 1RM SQUAT SNATCH

B. FIND 1RM SQUAT CLEAN AND SPLIT JERK

C. 3X15 GHD SITUPS


ENDURANCE WARM-UP
250M ROW NO ARMS
40 ABMAT SITUPS
40 HRPU
MOBILITY

ENDURANCE WOD
PARTNER A ROWS - 1K-900M-800M-700M-600M-500M-400M-300M-200M-100M
PARTNER B ROWS - 100M-200M-300M-400M-500M-600M-700M-800M-900M-1K
- REST WHILE PARTNER ROWS

RESULTS FROM 1/31/14

2014 PREP TEAM RESULTS!

WOD - FRIDAY, JANUARY 31ST 2014

JEREMY LEFT HIS COUNTER CAPS OUT! WITH THAT BEING SAID WELOME TO THE DBAG LIST.  WHOOPS THATS SO UNPROFESSIONAL SORRY!

JEREMY WELCOME TO THE DBAG LIST! YOUR THE MAN HAHA.

* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

*** WE HAVE MOVED BACK THE START DATE OF THE CHALLENGE TO FEBRUARY 17TH 2014.  THE MEETING WILL BE MOVED BACK ONE WEEK AS WELL FEBRUARY 16TH 2014.  DUE TO THE LONG BEACH POLAR BEAR PLUNGE AND SUPERBOWL SUNDAY THERE WOULD BE LIMITED ATTENDANCE.

**** CLEARY WILL BE SELLING SOME OF HIS AWESOME PHOTOS AT GENTLE BREW TOMORROW FRIDAY, JANUARY 31ST 2014.  COME ON DOWN, SUPPORT AND PURCHASE SOME AWESOME SUPERCLEARY PHOTOS!

SUPERCLEARYPHOTOS.COM

- TIME TO GET JACKED UP FOR HERO FRIDAY! COME ON IN BUST YOUR ASS.



WARM-UP
1 MIN SINGLES
1 MIN BACKWARDS SINGLES
1 MIN DOUBLES
REVIEW AND DRILL T2B
REVIEW AND DRILL THRUSTERS
REVIEW AND DRILL MUSCLE-UPS AND MODS




HERO WOD
"TOM"
AMRAP 25 MIN
7 MUSCLE-UPS (7 PULLUPS/7 PUSHUPS)
11 THRUSTERS (155/95)
14 T2B

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.

RESULTS FROM 1/30/14

RESULTS FROM 1/30/14

WOD - THURSDAY, JANUARY 30TH 2014

* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

*** OUR FRIENDS AT CROSSFIT 516 ARE HOSTING A BIG COMPETITION AT THEIR GYM CALLED HIS AND HERS VALENTINES DAY COMP. THESE GUYS RUN A GREAT GYM AND WE KNOW THEIR PROGRAMMING WILL BE SPOT ON. CLICK THE LINK BELOW FOR MORE INFO FIND A PARTNER OF THE OPPOSITE SEX AND SIGN UP!

http://crossfit516.com/2014/01/valentines-day-competition/

**** IF YOU GUYS SEE ANY OTHER COMPETITIONS OUT THERE PLEASE BRING IT TO OUR ATTENTION SO WE CAN LET YOU KNOW IF ITS A GOOD COMP AND WILL BE WELL PROGRAMMED.  WE DONT WANT ANYONE TO ATTEND SOMETHING LIKE THAT LONG ISLAND TAKEOVER DISASTER.

***** HAPPY BIRTHDAY MEREDITH AND ED. JR!!!!!

WARM-UP

2 MIN GYM JOG AROUND PULLUP RIG
DYNAMIC STRETCHES AROUND RIG
REVIEW AND DRILL RING HSPU AND MODIFICATIONS
REVIEW AND DRILL HANG POWER SNATCH

STRENGTH

15 MIN FIND 5RM HANG POWER SNATCH

WOD

7 ROUNDS

3 HANG POWER SNATCHES (165/100)

4 RING HSPU 

SUB 1 = 6 DEF HSPU (45#PLATE)

SUB 2 = 8 HSPU

SUB 3 = 10 SEATED KB PRESS

- SAME WORKOUT TM EXCEPT THEY DID CLEANS IN THERE WORKOUT!

RESULTS FROM CHERRY PICKING 1/29/14

5K ROW FOR TIME - MOLLY AND I STINK!

WOD - WEDNESDAY, JANUARY 29TH 2014

* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

*** OUR FRIENDS AT CROSSFIT 516 ARE HOSTING A BIG COMPETITION AT THEIR GYM CALLED HIS AND HERS VALENTINES DAY COMP. THESE GUYS RUN A GREAT GYM AND WE KNOW THEIR PROGRAMMING WILL BE SPOT ON. CLICK THE LINK BELOW FOR MORE INFO FIND A PARTNER OF THE OPPOSITE SEX AND SIGN UP!

http://crossfit516.com/2014/01/valentines-day-competition/

**** IF YOU GUYS SEE ANY OTHER COMPETITIONS OUT THERE PLEASE BRING IT TO OUR ATTENTION SO WE CAN LET YOU KNOW IF ITS A GOOD COMP AND WILL BE WELL PROGRAMMED.  WE DONT WANT ANYONE TO ATTEND SOMETHING LIKE THAT LONG ISLAND TAKEOVER DISASTER.

WARM-UP

REVIEW AND DRILL ROW THEN EVERYONE ROWS 500M ROW

40 ABMAT SITUPS

REVIEW AND DRILL ROPE CLIMBS

RANDOM TESTER WEDNESDAY

MAX ROPE CLIMBS WITHOUT TOUCHING THE GROUND

OR 

IF NO ROPE CLIMBS MAX EFFORT PULL-UPS (STRICT)

WOD

750M ROW X 4 – REST 1:1

RESULTS FROM 1/28/14

2014 PREP TEAM RESULTS!

WOD - TUESDAY, JANUARY 28TH 2014

* GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

*** HAPPY BDAY VINNY!!!

RACHEL (4'11)  VS JOHN (6'7)

5PM SQUAD SMASHING T2B!

WARM-UP
1 MIN DOUBLES
REVIEW AND DRILL HANG POWER CLEAN
REVIEW AND DRILL CURTIS P'S

STRENGTH
FIND 5RM HANG POWER CLEAN

WOD
AMRAP 8 MIN
CURTIS P'S (115/75)

*1 CURTIS P = HANG POWER CLEAN/R-LUNGE/L-LUNGE/PUSH PRESS
** EACH CURTIS P MUST BE UB FOR REP TO COUNT

RESULTS FROM 1/27/14 

RESULTS FROM 1/27/14

2014 PREP TEAM RESULTS!

WOD - MONDAY, JANRUARY 27TH 2014

WINNING OUR 20 T2B - 10 DB SNATCH (70/53) - SPRINT WOD

- TEAMWORK!

- TEAMWORK!

- KERI SLO MO MUSCLE-UP!

WARM-UP
1 MIN DOUBLES
10 BURPEES
10 BACK SQUATS
10 JUMP SQUATS
REVIEW AND DRILL T2B

STRENGTH

BACK SQUAT 

90%X5X3

(1 SET EVERY 2:30)

WOD

25 T2B

50 BURPEE BOX JUMPS (24/20)

25 T2B

RESULTS FROM SUNDAY - ANOTHER PROFESSIONAL SUNDAY CAUSE WE ARE ALL BUSINESS NOW!

WOD - SUNDAY, JANUARY 26TH 2014

MATTY FOULDS THE AUSTRALIAN NINJA NAILING A MUSCLE-UP!

- COREY FINISHED 36TH OUT OF 72 IN A LOADED FIELD. PROUD OF U BUDDY!

PARTNER SUNDAY

DIVIDE ANYWAY YOU WANT

20 RING ROWS

50 DOUBLES

30 DEADLIFTS (185/135)

20 RING ROWS

50 DOUBLES

30 FRONT SQUATS (155/105)

20 RING ROWS

50 DOUBLES

30 THRUSTERS (135/95)

20 RING ROWS

50 DOUBLES

RESULTS FROM ENDURANCE CLASS!

RESULTS FROM OLYMPIC LIFTING CLASS!

WOD - SATURDAY, JANUARY 25TH 2014

* COREY WAS BEING SUPER CREEPY AT THE ATHLETE CHECK IN! HE WAS TAKING SOME SHOTS OF CROSSFIT CELEBS.

LINDSAY!

SPENCER!

FRONING AND SOME GUYS BALD HEAD!

THE COMPETITION FLOOR!

*** GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

**** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

***** GOOD LUCK TO EVERYONE COMPETING AT THE L.I TAKEOVER!

****** GOOD LUCK TO COREY COMPETING TOMORROW AT THE EAST COAST CHAMPIONSHIPS AND GOOD LUCK TO OUR TWO TEAMS COMPETING AT THE EAST COAST CHAMPIONSHIPS!

OLYMPIC LIFTING WARM-UP

USA - W CLEAN WARM-UP (MID THIGH/ABOVE KNEE/BELOW KNEE/LIFT OFF/POWER CLEAN/POWER CLEAN TO FRONT SQUAT/SQUAT CLEAN)

USA - W JERK WARM-UP (STRICT PRESS/PUSH PRESS/PUSH JERK/SPLIT JERK)

OLYMPIC CLASS
A. 20 MIN TO FIND 1RM SNATCH (SQUAT)
B. 20 MIN TO FIND 1RM CLEAN AND JERK (SQUAT CLEAN/SPLIT JERK)
C. 3X15 GHD SITUPS


ENDURANCE WARM-UP
250M ARMLESS ROW
250M REGULAR ROW
20 PUSHUPS
20 ABMAT SITUPS

ENDURANCE WOD
EMOM FOR 30 MIN
CAL ROW (15/12) = ELITE/(12/9) = RX
BURPEES (15/12) = ELITE/(12/9) = RX

RESULTS FROM 1/24/14

2014 PREP TEAM RESULTS!

WOD - FRIDAY, JANUARY 24TH 2014

7PM!

JANEY!

8:30

8:30

THE OGGGGGGG!

8:30

10:30!

** 7AM OPEN GYM HAS BEEN CANCELLED FOR GOOD.  WE HAD A AVERAGE ATTENDANCE OF 1.9 PEOPLE PER CLASS FOR 2.5 WEEKS.  WE SAID WE NEEDED 6+ FOR IT TO REMAIN. SORRY IT HAS BEEN CANCELLED AS OF TODAY.

*** GAMES SEASON IS RAPIDLY APPROACHING! FOR THOSE OF YOU WHO COME TO THE GYM EVERYDAY, BUST YOUR ASS PLEASE SIGN UP.  EACH YEAR EVERYONE ASKS, IS MY SCORE GONNA HURT THE GYM? NO IT WONT.  THE OPENS IS FUN, BRINGS OUR ENTIRE KIP COMMUNITY TOGETHER, LETS US ALL WORKOUT TOGETHER AND THEN HAVE A BIG PARTY AFTER THE LAST WEEK!!!! CLICK THE LINK BELOW TO REGISTER YOURSELF, AND SIGN UP UNDER CROSSFIT KING OF ISLAND PARK! MOLLY, SEAN, THE COACHES AND MYSELF WOULD LOVE 100% PARTICIPATION FROM THE GYM.

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

**** OUR FIRST DATE FOR OUR SUNDAY SKILL SEMINAR WILL BE FEBRUARY 2ND AT 9AM.  THE SKILL WILL BE PULL-UPS.  KIPPING AND BUTTERFLY WILL BOTH BE COVERED! WE WILL HAVE A SIGN UP ON THE WHITE BOARD IN THE FRONT.

***** THE NEXT NUTRITION/FITNESS CHALLENGE WILL START FEBRUARY 10TH 2014.  THIS WILL BE A 8 WEEK CHALLENGE ENDING APRIL 7TH, 2014. WE WILL HAVE A MEETING ON SUNDAY, FEBRUARY 2ND, 2014 TO DISCUSS MORE DETAILS @11AM. 

SOME COOL INFO ABOUT THIS CHALLENGE TO BE DISCUSSED IN DETAIL AT THE FEBRUARY 2ND MEETING:

#1 - COMPETITION WILL TAKE PLACE BIGGEST LOSER/WINNER STYLE.  EVERYONE DOING THE CHALLENGE WILL BE ASSIGNED A COACH AND A TEAM.

#2 - BEFORE AND AFTER CONTEST WE WILL HAVE BLOOD WORK TAKEN, PHOTOS AND EVERYONE PARTICIPATING WILL BE PUT IN A HYDRO BODY FAT MACHINE TO TAKE EVERYONE'S WEIGHT AND BODYFAT!

#3 - WINNER WILL BE DETERMINED BY: TOTAL WEIGHT CHANGE (%), TOTAL CLASS ATTENDANCE, BIGGEST DIFFERENCE IN BEFORE AND AFTER PHOTOS.

WARM-UP

500M ROW

5-7 HSPU

REVIEW THE CLEAN BAR FROM GROUND TO BACK RACK

REVIEW AND DRILL ROPE CLIMBS

WOD

"BREHM"

FOR TIME:

10 ROPE CLIMBS

20 BACK SQUATS (225/135) (TAKEN FROM GROUND)

30 HSPU

40 CALORIE ROW

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. 

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams. 

RESULTS FROM 1/23/14

RESULTS FROM 1/23/14