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

WOD - SUNDAY, FEBRUARY 10TH 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



** REMEMBER CLASS IS AT 9AM THIS SUNDAY!  DONT BE LATE.

PARTNER PERV SUNDAY
- RULES OF CREEPY SUNDAY =
 BE EFFING CREEPY WITH YOUR TEAM NAME DAMNIT!

WOD
WITH A PARTNER COMPLETE THE FOLLOWING
ROW 1000M - ROTATING EVERY 250M
THEN 2 ROUNDS OF:
20 BURPEES
40 WALLBALLS
60 KB SWINGS (53/35)
80 DOUBLES OR 80 TUCK JUMPS
100 SITUPS

COMPETITOR RESULTS!

NO CLASSES ON SATURDAY

DUE TO INCLEMENT WEATHER THERE WILL BE NO CLASSES ON SATURDAY.

SUNDAY PERV WOD IS STILL ON - 9AM -10AM. (THIS IS STILL TENTATIVE DEPENDING ON THE WEATHER)  WE WILL UPDATE MORE SAT NIGHT.

RESULTS FROM 2/8/13

WOD - FRIDAY, FEBRUARY 8TH 2013

- HOW ABOUT GREG HITTING A 51 3/4 INCH BOX JUMP TODAY!

DYNAMIC WARM-UP THEN:

- WE WILL GIVE EVERYONE A 5-7 MIN TIME FRAME TO GET EVERYTHING FOR THE WORKOUT SET UP AND WORK ON SPECIFIC MOVEMENTS FOR THE DAYS WORKOUT.  COACHS WILL BE AROUND TO HELP OUT AND GIVE ANY TECHNIQUE/POINTERS.

STRENGTH
"GUIDO FRIDAY"
1 SET OF 10 EVERY 2 MIN.
3X10 STRICT RING DIPS
CANT DO A RING DIP - WORK UP TO THE LIGHTEST BAND YOU CAN USE
DIRECTLY AFTER YOUR 3RD SET PERFORM 1 SET OF MAX EFFORT CLAPPING PUSHUPS

WOD
30 HSPU
40 PULLUPS
50 KB SWINGS(53/35)
60 ABMAT SITUPS
70 BURPEES

RESULTS FROM 2/7/13

COMPETITORS

WARM-UP
BURGENER WARMUP W/ THE BAR
20 OHS
10-20 - C2B PULLUPS
10 MIN MOBILITY

A. 2 POSITION SNATCH - 15 MINUTES TO WORK UP TO A HEAVY SINGLE
THEN:4X1@90%
- REST 60 SECONDS BETWEEN REPS.
- (GROUND - BELOW THE KNEE)

B. SNATCH PULLS - 3X3  -
- REST 2 MIN BETWEEN SETS
- STRAPS ARE RECOMMENDED.
- I HAVE 2 PAIRS AT THE GYM SO YOU GUYS CAN USE THEM, BUT IF I WAS YOU I WOULD GO PICK UP A PAIR AT DICKS (HAHA) OR MODELLS FOR LIKE $10 BUCKS.


C. "THE CHIEFS SNATCH"
5 ROUNDS - 3 MIN ON 1 MIN OFF
3 POWER SNATCHES (135/95)
6 HR PUSHUPS
9 AIR SQUATS
- PICK UP FROM WHERE YOU LEFT OFF.  SO AT THE END OF YOUR 1ST RD YOU COMPLETED 1 ROUND+6 HR PUSHUPS.  YOU WILL PICKUP YOUR 2ND ROUND STARTING AT YOUR AIR SQUATS.
- SCORE =TOTAL FULL ROUNDS AT END OF WOD!

REST 10 MIN

D. 5 ROUNDS NOT FOR TIME
25 DOUBLES (UNBROKEN)
10 GHD SITUPS
5 STRICT GHDS

WOD - THURSDAY, FEBRUARY 7TH 2013

* ROPE CLIMBS WERE GREAT TODAY!  REAL COOL TO SEE EVERYONE ATTEMPT OR EVEN GET UP THE ROPE FOR THEIR FIRST TIME. BRING IT FOR THE 2K TOMORROW.

6AM ROPE CLIMBS!

- THIS GUY IS CLASSIC AND THE EFFING TRUTH!



- BORING AS HELL VIDEO - BUT WATCH THE START AND THE END.

WARM-UP
2 MIN DOUBLES
10 FRONT SQUATS (BAR)
10-20 T2B

STRETCH
HIPS
CHEST
TRICEPS
QUADS

STRENGTH
FRONT SQUATS - 3X5 @85%

WOD
25 MINUTE TIME CAP COMPLETE THE FOLLOWING:

- ESTABLISH A 1RM BOX JUMP FROM A 2 FOOTED STANDING POSITION

- 2K ROW FOR TIME

GROUP RESULTS FROM 2/6/13

RESULTS FROM 2/6/13 - COMPETITORS

COMPETITORS
* RECOVERY DAY
#1. 20-30 MIN OF SLOW CONVERSATION PACE - ROWING/RUNNING/BIKING/SWIMMING - CHOOSE ONE THAT MAKES YOU HAPPY
#2. SPEND 1 HOUR OF MOBILTY

WOD - WEDNESDAY, FEBRUARY 6TH 2013

* CONGRATS TO BRIAN AND LACEY ON THERE NEW BABY BOY DEKLAN!

WARM-UP

1 MIN THERE AND BACK
15 BURPEES

ACCUMULATE 1 MIN L-SIT

TEACH
ROPE CLIMBS

COACHS STRETCH

LATS

QUADS

HIPS

SHOULDERS

WOD

5 ROUNDS

3 ROPE CLIMBS (SUB 10 RING ROWS)

15 HAND RELEASE PUSHUPS

21 OH WALKING LUNGES (45/25)

400M RUN

MOTISI(EXCEPT HE DID CLEANS) - JP AND MIKE WORKING ON PERFECTING THE SNATCH! THEY ALL LOVE THE SNATCH.

GROUP RESULTS!

COMPETITORS

A. HI - HANG SQUAT CLEAN
2+1.2+1.2+1. X 3 @ 70% -75%-80% OF 1RM CLEAN. WORK ON SPEED UNDER THE BAR!
****THIS IS A MINI CLUSTER.  SO YOU WILL HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT, 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 PUSH JERK ON YOUR 2ND REP THEN DROP IT,  THEN 10 SECONDS LATER HIT A SET OF 2 REPS OF THE CLEAN + 1 JERK ON YOUR 2ND CLEAN.  THAT IS 1 SET - REPEAT FOR 3 SETS.

B. 4X5 DEFICIT DEADLIFT ( STAND ON A 45# PLATE) (MAKE SURE FORM IS PERFRCT)

B1. 4X12 GHD SITUPS
- REST 2 MIN BETWEEN SETS

C. FOR TIME:
40 C2B PULLUPS
40 BURPEES
30 C2B PULLUPS
30 BURPEES
20 C2B PULLUPS
20 BURPEES

D. 4 SETS - 10MPH@10% INCLINE ON THE TREADMILL.
HOLD FOR AS LONG AS POSSIBLE!

COMPETITORS!