Workout of the Day
31 Jul 2012
Broad jumps (6’/4′)
There is no time cap on the Met-con, but your target finishing time should be 7-9 minutes. Post loads and time to comments.
Resurrecting “Ask A KCF Coach”
It has been nearly a year and a half since we initiated something called “Ask A KCF Coach”. I think it’s high time that we pump some life back into it. “Ask A KCF Coach” is a KCF advice column. Think of it as our community’s Dear Abby. Anything that you are wondering about regarding CrossFit, fitness, health, nutrition…whatever, as long as it’s somewhat on topic. We don’t promise to have the answers to every question, but if we’ll do some research and at the very least point you in the right direction. So, start coming up with some questions. You can post them in the Comments, post them on our Facebook page or, if you wish to remain anonymous, you can send them to our email – firstname.lastname@example.org.
Check out the one and only “Ask A Coach” column we actually ran.Read more
30 Jul 2012WOD: “Newport Beach Crippler” 30 Back squats at bodyweight 1 mile run Post time to comments. CrossFit Saved Miranda Oldroyd’s Life If you followed the CrossFit Games, especially the run up to the Games during the Open and Regionals then you are likely familiar with the name Miranda Oldroyd. Miranda is a member of the [...] Read more
29 Jul 2012WOD: Power snatch 3-3-1-1-1 PVC Jump over 2-2-2-2-2 Then: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps for time Snatch grip overhead barbell lunges (95#/65#) Barbell facing burpees Time cap = 10 minutes Post loads, height and time to comments. CrossFit Endurance Seminar Just a friendly reminder that on August 18 & [...] Read more
26 Jul 2012WOD: 30 min AMRAP 300m Run 5 Wall climbs 5 Push jerks (135#/95#) 1 Rope climb Target score = 10-12 rounds Power Hour: 7 Rounds for time 5 Thrusters (155#/105#) 10 Burpees 20 Double unders Time cap = 15 min Post total rounds completed and time to comments. KCF Athlete Profile – Derek B. [...] Read more
25 Jul 2012WOD: Back Squats 5-5-5-5-5 Hips to rings (click the link and skip ahead to the 2:00 mark) 5-5-5-5-5 Then: “Amanda” 9-7-5 Squat snatch (135#/95#) muscle-ups Time cap = 10 min if you are doing muscle-ups = 15 min if you are doing the pull-up/ring dip modification Post loads and time to comments. Why You Cut [...] Read more
24 Jul 2012WOD: 3 min AMRAP 5 Dumbbell hang squat cleans (45#/30#) 5 Box jumps (24″/20″) 10 Push-ups Rest 3 minutes between rounds. You will resume where you left off on the prior AMRAP and repeat for a total of 5 cycles. Post total completed rounds and additional reps to comments. Paleo Yum from PaleOMG I know [...] Read more
23 Jul 2012WOD: 6 Rounds for time 10 Deadlifts (185#/135#) 20 Pistols 10 Chest to bar pull-ups 12 min time cap. Post time to comments. Inactivity, A Top Killer A recent study in the medical journal, Lancet shows that sedentary lifestyles cause as many deaths worldwide as does smoking. Approximately 5.3 million people die per year as [...] Read more
22 Jul 2012WOD: Push press 3-3-3-3-3 Broad jumps 2-2-2-2-2 Perform 1 set of push presses followed immediately by 1 set of broad jumps. Rest 3-5 minutes and repeat for 5 sets of each. Then: Tabata 10m Bear crawl (pick up where you left off) L-sit Post loads, distances and reps to comments The Mauks Are Cleaning Up [...] Read more