WOD - TUESDAY, FEBRUARY 5TH 2013

- QUICK ANNOUNCEMENT THE SUNDAY PARTNER PERV WORKOUT WILL BE MOVED TO 9AM FOR JUST THIS WEEKEND ONLY.  WE ARE HAVING OUR OFFICE BUILT AND OTHER RENOVATIONS TAKING PLACE.



WARM-UP
- BURGENER WARM-UP
(DOWN+UP, DOWN+UP+ELBOWS HIGH OUTSIDE, MUSCLE SNATCH , SNATCH LAND, SNATCH DROP)
- SKILL TRANSFERS
(SNATCH PUSH PRESS, OVERHEAD SQUAT, PRESS UNDER, SNATCH BALANCE, HEAVING SNATCH BALANCE, HANG SQUAT SNATCH, FULL SNATCH)



COACHS STRETCH

STRENGTH
SHOULDER PRESS
3X3 @ 85%
THEN:AMRAP @75%

WOD
7 ROUNDS
35 DOUBLE UNDERS
1 SNATCHES (FULL SNATCH) (IF YOU MISS A SNATCH THAT COUNTS AS A ATTEMPT AND WILL SCORE YOU ZERO POUNDS!)

EXAMPLE:
WORKOUT TOOK ME 6:11
RD 1 - 1 SNATCHES @ 100#
RD 2 - 1 SNATCHES @ 105#
RD 3 - 1 SNATCHES @ 110#
RD 4 - 1 SNATCHES @ 115#  (MISSED) (SCORE = 0)
RD 5 - 1 SNATCHES @ 120#
RD 6 - 1 SNATCHES @ 125#
RD 7 - 1 SNATCHES @ 130#

ON THE BOARD FOR YOUR FINAL SCORE IT WILL SAY:
6:11/ 690#

CASH-OUT:
100 WEIGHTED ABMAT SITUPS (25/10)

RESULTS FROM GROUP 2/4/13

COMPETITORS

WARM-UP

BURGENER WARM-UP + SKILL TRANSFERS X 2

3 ROUNDS - NOT FOR TIME

10-15 T2B
1 ROPE CLIMB - LEGLESS

10 MIN MOBILITY

A. GROUP WOD

THEN: 7X1 @ 90% OF GROUP WOD MAX WEIGHT

B. SNATCH BALANCE + OHS
THEN: 5X2 AHAP

  

C. BACK SQUATS 4X5 – AHAP

WOD

5 ROUNDS

10 PUSH PRESS (165#/105#)

10 KB SWINGS (104#/70#)

RESULTS FROM COMPETITORS

WOD - MONDAY, FEBRUARY 4TH 2013

**HAPPY BIRTHDAY ANNE-MARIE AND PETE!!**

PERV SUNDAY WINNERS "THE POLAR PERVS!"
THANK YOU KAUAI CROSSFIT FOR THINKING OF OUR GYM/MEMBERS AND SENDING SOME SHIRTS OUR WAY! 

WARM-UP
1 MIN DOUBLES
25 WALKING LUNGES
20 LIGHT KB SWINGS
15 KIPS

TEACH 
PUSH PRESS

COACHS STRETCH
HIPS
SHOULDERS
LOW BACK

STRENGTH
BACK SQUATS
3X3 @85% OF YOUR 3RM.
THEN: AMRAP @ 78%

WOD
AMRAP 10 MIN LADDER
1-1-1-2-2-2-3-3-3-4-4-4 - ETC....
PUSH PRESS (95/65)
T2B
KB SWINGS (53/35)


COMPETITORS

WARM-UP
- 500M RUN
- 100 DOUBLE UNDERS
- SPEND 3-5 WORKING ON YOUR WORST CF MOVEMENT!

A. CLEAN AND JERK TO A MAX. (LET THE WEIGHT DICTATE HOW HIGH YOU GO)
THEN: 5X1@90% OF DAYS MAX
- REST 90 SEC BETWEEN SETS

B. FRONT SQUATS 5X3 AHAP
THEN: AMRAP @ 85% OF DAYS 3RM.

C. CONDITIONING
10 ROUNDS EVERY 2 MIN
3 MUSCLE-UPS
5 CLEANS (225#/135#)
7 BURPEES

D. 150M ROW X 5
REST 30 SEC IN BETWEEN EACH SET

TEAM RESULTS

WOD - SUNDAY, FEBRUARY 3RD 2013

THE FAM SUPPORTING MOL AT THE HAIL TO THE QUEEN COMP!

MOLLY TAKES FIRST AT THE HAIL TO THE QUEEN FINISHING WITH A 1ST PLACE DOMINATING PERFORMANCE!

PARTNER PERV SUNDAY

WARM-UP
400M RUN
20 KIPS
1 THERE AND BACK WALKING LUNGES

"TRIPLE TEAMING ANGIEISH"
*COMPLETE WITH A TEAM OF THREE*
* 2 PEOPLE MAY WORK AT A TIME
200 PULL-UPS
200 PUSHUPS
200 ABMAT SITUPS
200 AIR SQUATS

SATURDAY, FEBRUARY 2ND 2013

COACH ROB HITTING A 500# DL AT A BODYWEIGHT OF 180#

DIANE RESULTS!

COMPETITOR RESULTS!

* DIANE!! DEADLIFT TECHNIQUE WAS FANTASTIC TODAY AS EVERYONE REALLY FOCUSED ON KEEPING THAT CHEST UP, DRIVING THROUGH THE HEELS!  KIPPING HANDSTANDS HAVE ALSO COME ALONG WAY WITH A FEW ATHLETES GETTING THERE FIRST ONES TODAY AS WELL AS SOME ATHLETES FIRST TIME UP ON THE WALL!

** COMPETITORS GREAT DAY TODAY! A CRAP TON OF PR'S ON THE DEADLIFTS AS WELL AS DIANE NUMBERS.  WE NOW HAVE 3 GUYS IN THE 500# DL CLUB (SANTORO AND SCOTT WITH 500# AND KEVIN WITH 505#), AND 2 GIRLS IN THE 300# CLUB. (KAIT W 335# AND KERI WITH 305#)

*** MOLLY WILL BE COMPETING AT CROSSFIT LONG ISLAND CITY TOMORROW ALL DAY! HER FIRST HEAT STARTS AT 10:30.  COME OUT AND WATCH HER DOMINATE!!!

**** OPEN GYM 9-10AM!

***** THE NEW AND IMPROVED PERV PARTNER SUNDAY WILL BE AT 10AM SHARP!

COMPETITORS

A. 15 MIN TO ESTABLISH A 1RM SNATCH

B. 15 MIN TO ESTABLISH A 1RM CLEAN AND JERK

C. ME FRONT SQUATS @ 80% OF LAST WEEKS 1RM
REST 1 MIN
100 DOUBLES
REST 1 MIN
ME FRONT SQUATS @ 80% OF LAST WEEKS 1RM
REST 1 MIN
50 DOUBLES

- SCORE = REPS AND TIME TO COMPLETE DOUBLES


D. CONDITIONING FOR TIME
30 WALLBALLS (20/14)
15 POWER SNATCHES (135/95)
30 WALLBALLS
12 POWER SNATCHES (155/105)
30 WALLBALLS
9 POWER SNATCHES (185/125)

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

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!

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!