Workout of the Day
30 Sep 2010
7 Rounds for time:
3 Snatch (135#/95#)
Post time to comments.
CrossFit is often referred to as “The Sport of Fitness”. I think many of you are already familiar with the pinnacle of all CrossFit competitions, The CrossFit Games. You may not be aware that many other opportunities exist to compete in this crazy thing that we do. The CrossFit community is all abuzz about an event that begins today and runs through this weekend.
2010 CrossFit/USA Weightlifting Open – The USAW is the leading authority on the olympic sport of weightlifting in the United States. Together with CrossFit they developed this competition to showcase both sports simultaneously. Much like the CrossFit Games, this event will be streamed live throughout the weekend. Click here for more info.
On a more local level, here are some other upcoming events that may interest you:
Oct 23 – Washington State CrossFitter Weightlifting Championship: This event will be held at Thrush Sports Performance, which is an official USAW Olympic Weightlifting Training Center. It is an olympic weightlifting competition that is exclusive to CrossFit athletes.
Nov 6 – Mt. Rainier’s Strongest Man & Woman: This is the 5th year of this event and all the proceeds benefit FRAXA (the Fragile X Research Foundation). This is a Strongman style competition and the events look awesome. Athletes will be split up by weight class and the event is scalable. It is designed to encourage max participation, but will definitely determine who the strongest men and women are. This is almost a must do/see event!
Nov 6-7 – Winter CrossFit Challenge presented by CrossFit Taranis: This is an opportunity to get some international CrossFit competition experience. This is the 2nd year of this event and it is held on beautiful Victoria Island, BC. I heard a lot of great things about last year’s event.
On the horizon – Next year’s CrossFit Games qualification process will begin fairly early next year…think Feb-Mar timeframe. Now is the time to start considering if you want to jump into the mix. I anticipate that there will be at a minimum a statewide Sectional qualifier event which will qualify you to compete in the Regional event in order to get to the “Big Dance”. The rumor mill is that there may also be a qualifying event prior to Sectionals. Also, we would like to put together an Affiliate Cup Team. We haven’t yet figured out the process for determining the team, but it will be a competitive process. We want to put our best team forward. So, start mulling this over and when we announce the team qualifying process be ready to hit it!Read more
29 Sep 2010WOD: “Death by 10m” With a continuously running clock you will complete ONE 10m sprint the first minute. Two sprints the 2nd minute. Three sprints the 3rd minute, and so on for 20 minutes or until you are unable to complete the required number of sprints. When you fail to complete a required round, rest [...] Read more
28 Sep 2010WOD: 10 Min AMRAP (video demo) 10 Front Squats (125#/85#) 10 Box Jumps (30″) 10 Pull-ups Post total rounds completed plus additional reps completed to comments. Paleo Challenge Check-in Alright Paleo Challengers, we’re 2 weeks into our 47 day Paleo journey…how’s it going? Have you been able to stay true? Have you been tested and [...] Read more
27 Sep 2010WOD: Thrusters 3-3-3-3-3 Then: 30 Burpee Clean & Jerks (115#/75#) FGB 5 Recap For those of you who were there, you know that Saturday was a fantastic turnout! We actually didn’t get an accurate count of how many people hit the WOD, but it was pretty dang close to 40 people, including one first time CrossFitter. Donations at [...] Read more
26 Sep 2010WOD: “Tabata Something Else” Pull-ups Push-ups Sit-ups Squats No rest between exercises. Post total score from all 32 intervals to comments. Bring on the Mobility You may or may not be aware, but the entire KCF Coaching Staff spent their recovery day from FGB 5 at the CrossFit Movement and Mobility Certification that was held [...] Read more
25 Sep 2010WOD: Rest Day Thank you, thank you and thank you!!! We’re going to do a full recap of yesterday’s fantastic FGB 5 event when we get a chance to download and process everything (literally and figuratively). We do want to send out some huge props and thank you’s to everybody. First and foremost to everybody [...] Read more
24 Sep 2010WOD: “Fight Gone Bad!” 3 Rounds of: Wall Ball (20#/14#) Sumo Deadlift High Pull (75#/55#) Box Jumps (20″/16″) Push Press (75#/55#) Row (calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is [...] Read more
23 Sep 2010WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time of: Dead Hang Pull-ups Medicine Ball Cleans Barbell Roll-outs Post time to comments. Why Should You Keep Eating Like A Caveman?? By Caroline Roberts Whatever your goal is – overhead squat your body weight, get out of bed pain free, run [...] Read more
22 Sep 2010WOD: For time: 2 Rope Climbs 30 Turkish Get-ups (1.5/1.0 Pood) 60 Double Unders 1 Rope Climb 15 Turkish Get-ups 30 Double Unders Post time to comments. THIS SATURDAY….. Fight Gone Bad 5 Join KCF on September 25th as we, along with CrossFitters around the world, pour our hearts into a phenomenal WOD all while raising funds [...] Read more
21 Sep 2010WOD: CrossFit Total 3 Attempts to achieve a max lift Back Squat Shoulder Press Deadlift Post total to comments. Good Fat, Bad Fat We like good fat. We like things like macadmia nuts, avocados, olive oil and for sure coconut oil. We like what good fat does for our bodies. It provides our cells with [...] Read more