Workout of the Day
30 Nov 2012
**KCF Mock Meet starts at 11am**
50 Box jump, (24″/20″)
50 Jumping pull-ups
50 Kettlebell swings, (35#/26#)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (45#/33#)
50 Hip extensions
50 Wall ball shots, (20#/14#)
50 Double unders
Compare to 12/26/11 and post time to comments.
Next Saturday we will be joining our friends at Oceanside CrossFit in honoring a hero, fellow CrossFitter and friend, Justin Schmalsteig. Justin and his wife Ann joined Oceanside CrossFit while Amy and I were still members there. We worked out with Ann quite a bit and Justin only a few times due to his military schedule. What we knew of Justin we really appreciated. He was quiet but a dedicated CrossFitter, loving husband and a genuinely nice guy. On December 15th, 2010, Justin, a USMC Explosive Ordinance Disposal Tech, was killed by an IED in Afghanistan.
To honor Justin’s life and sacrifice his family members created a workout worthy of the name Hero WOD, “Schmalls”. Oceanside CrossFit has also created an annual event that raises funds for the Tragedy Assistance Program for Survivors (TAPS).
So, next Saturday, December 8th, we encourage you all to come out and join us in honoring Justin’s life. If you feel inclined to help support TAPS we encourage you go to the TAPS website and click the Donate Today tab.
Semper fi, Justin.Read more
29 Nov 2012WOD: 6 min AMRAP 5 x 10m Sprint 10 Dumbbell lunges (45#/25# each hand) 15 Hollow rocks 2 min Rest 6 min AMRAP 5 Goblet squats (70#/53#) 10 Kettlebell sumo deadlift high pulls (70#/53#) 15 Supermans Power Hour: “Ralph” 4 Rounds for time 8 Deadlifts (250#/175#) 16 Burpees 3 Rope climbs 600m Run Post number [...] Read more
28 Nov 2012WOD: Behind the neck thruster 5 -5 -5 -5 Then: 3 Rounds for time 10 Behind the neck thrusters (95#/65#) 8 Ring ball-ups 6 Clapping push-ups Post loads and times to comments. What’s That, You Want to Be a Weightlifter? (Written by Coach Mindi) If you had told me 2 ½ years ago that I [...] Read more
27 Nov 2012WOD: “Climbing Annie” Buy-in 3 Rope climbs 50-40-30-20-10 Double unders Sit-ups Cash-out 2 Rope climbs Post time to comments. 7 Ways to Make Yourself More Coachable (Written by Dave Lipson of CrossFit Invictus) As passionate coaches we want to impart athletes with as much knowledge, information, and attention as possible. Unfortunately, the communication process is [...] Read more
26 Nov 2012WOD: Buy-in 21 Pull-ups 21-18-15-12-9-6-3 Deadlift (95#/65#) Hang power clean Front squat Cash-out 21 Pull-ups Post time to comments. Inverse vs Direct Proportionality “Intensity and results are directly proportional, but intensity and comfort are inversely proportional.” The graphic and quote above are borrowed from an article written by CrossFit Founder, Greg Glassman in “A Beginner’s [...] Read more
26 Nov 2012WOD: Push Jerk 3-3-3 Split Jerk 1-1-1 2 Minute Drills: Bumper Plate Ground to Overhead (45/25#) Bumper Plate Russian Twists (45/25#) Bumper Plate Sit Ups (45/25#) Post loads to comments. Post Holiday Reset Thanksgiving weekend is over and it is time to focus on getting back in to the swing of clean eating. While our [...] Read more
23 Nov 2012WOD: 10 Rounds (not for time) 3 Front squats (225#/155#) 3 Muscle-ups Post whatever to comments. Outside 90 We are still working on booking Tony Blauer for his CrossFit Defense Seminar. We have pushed back the date to June, but we haven’t firmed it up yet. I’m doing all I can to get on his [...] Read more
23 Nov 2012WOD: Brandi’s birthday wod Buy in – 400m row 40 Wall balls (20#/14#) 40 Pull-ups 40 Double Unders 40 Wall balls 40 Handstand push-ups 40 Double unders Cash out – 400m run or row if its raining. Power hour: 3 Rounds for time 10 Kettlebell snatches each arm (53#/35#) 20 Russian twists (45/25) 50′ Sled [...] Read more
21 Nov 2012**Holiday Schedule** Thanksgiving – 10am class only Friday 11/23 – 9am, 10am, 6pm Saturday 11/24 – Normal schedule WOD: “1620” 324 Cal Row 324 Burpees 324 Squats 324 Knees-to-elbows 324 Groiners This will be performed as a team WOD. Reps can be partitioned as needed. Half of the team members can be working on the [...] Read more