Workout of the Day
31 Jan 2013
From Cretus Ex Duellum
2:00 minutes for max rounds of:
1 Strict pull-up
1 Skin the cat
1 Muscle up
1 Ring dip
15 burpees for coming off the rings and resuming where you left off
2:00 for max rounds of:
1 Sumo deadlift high pull (115#/75#)
1 Power snatch
1 Heaving snatch balance
1 Overhead squat
50 Handstand push-ups
30 Deadlifts (185#/135#)
10 Front squats (185#/135#)
Post rounds and time to comments.
Register for the Open and Join The KCF Team
Registration for the 2013 Reebok CrossFit Games Open is underway and the Kitsap CrossFit Team is growing quickly. Only 1 day into registration and our team is at 28 already. I think we had just over 40 team members last year, so we are well on our way to blow that number away this year.
You may be asking yourself, “Why should I do the Open, isn’t that only for Games athletes?”. Well, nothing could be further from the truth. Here are a few good reasons to do the Open:
1. Team Spirit – The energy around the Open is pretty amazing. Take the natural energy that we have going on the box and multiply it severalfold and that’s the Open. There is just something about adding the element of worldwide competition that just steps things up a bit.
2. Regionals – Last year we were quite surprised to qualify a team for Regionals. Well, now that we have been there we are bound and determined to get back there. Every member of the team has the potential to help us qualify a team. Your performance in the Open CAN ONLY HELP. You can not hurt the team’s chances, only help.
3. Hit PRs – Every year we are blown away by performances in the box during the Open. Last year we had folks not only PR their snatch, but then go on and continue lifting that PR weight for rep after rep after rep. I have seen people get their first double unders and jump higher box jumps than they ever have before.
We will be giving you several opportunities to do the Open workouts this year. The workouts will be announced on Wednesday evening. We will do the workouts as the KCF WOD on Thursday. We will also give you an opportunity to do it (or redo it, yes, some of us do these WODs more than once) at noon on Saturday and 11am on Sunday.
If for some reason you just can’t get to the box to do the WOD you aren’t totally out of luck. You can also submit a video for review to have your score validated. Check out one of Capt. Paleo Ross McCurdy’s videos from last year. Easily one of my favorite CrossFit videos of all time.Read more
30 Jan 2013WOD: 10 minutes to work up to a 1 RM front squat then: 10 minutes to work up to a 1 RM OHS 2:00 min rest then: 5:00 minutes for max rep thrusters (95#/65#) Post loads and number of reps to comments. KCFEndurance WOD: Week 4, set 2 To The Challenge (This post was written [...] Read more
29 Jan 2013WOD: 2012 CrossFit Games Masters’ Chipper 10 Deadlifts (275#/195#) 20 Pull-ups 30 Box jumps (24″/20″) 40 Kettlebell swings (53#/35#) 50 Double unders 40 Kettlebell swings 30 Box jumps 20 Pull-ups 10 Deadlifts Post time to comments. Paleo Bites for Survive & Thrive I know that everybody is getting amped up for the “My First Throwdown” [...] Read more
28 Jan 2013WOD: The Chief’s Snatch Max reps in 3 minutes 3 Power snatch (135#/95#) 6 Hand release push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post number of completed rounds for each cycle to comments. Prepping For “My First Throwdown” It’s Throwdown week folks. Are you getting excited? You should be. [...] Read more
27 Jan 2013WOD: 5 x 3 minute rounds 1. 500m Row 2. 20 Clean & jerks (135#/95#) 3. 30 Burpees 4. 50 Wall Balls (20#/14#) 5. 800m Run For this workout you will have 3 minutes to complete the required amount of work for each “station”. If you finish the work before the 3 minutes is up, [...] Read more
25 Jan 2013WOD: “Team Murph” In teams of 2 complete the following 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Only 1 team member works at a time. For the run, alternate laps. For the pull-ups, push-ups and squats divide reps as needed. Post time to comments. Paleo Chicken Bastilla From the kitchen [...] Read more
24 Jan 2013**Schedule Reminder: Saturday Jan 25th, 8am and 9am classes only. No Kids, No Oly. WOD: Deadlift 3-3-3-3-3 Then: Work Your Weakness Power Hour: 3 Rounds for time 15 Back squats (185#/135#) 300m Row 45 Double unders Post loads and time to comments. Whatcha Eatin’? How do you know that what you are eating is really [...] Read more
23 Jan 2013**Schedule Reminder: Saturday Jan 25th, 8am and 9am classes only. No Kids, No Oly. WOD: 5 cycles to failure of: 1 Shoulder Press 1 Push Press 1 Push Jerk Men’s weight 95#, women’s weight 65#. Perform 1 shoulder press, followed by 1 push press and then 1 push jerk to complete 1 round. Continue to [...] Read more
22 Jan 2013WOD: 4 Rounds for time 10 Chest-to-bar pull-ups 8 Box jumps (30″/24″) Cash out: 30 Hang power snatch (95#/65#) Immediately upon finishing the chest-to-bar pull-ups and box jumps you will do the 30 hang power snatches. Call time upon finishing the hang power snatches. Post time to comments. Who’s Ready For A Challenge? The holidays [...] Read more