CrossFit KMSF

WOD 052013

HELLO CISO! While the Kat's away, Team Ciso will play! Alex will be taking the lead in class tonight, so direct your questions/comments towards her.

Todays wod:

Strength: 
Backsquat 5-5-5

Then, your choice (be sure to let Alex know which you're doing):

Cindy 
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

or: 

Mary
20 Min AMRAP
5 Handstand push-ups
10 pistols, alternating legs
15 Pull-ups

For your viewing pleasure, Event 6 for the Women in the European Regionals. 

 

Regionals Kicking Off

Sending you Saturday's workout a little early, so that you have time to get your mental prep done.  

The Crossfit Regionals have kicked off this weekend.  Up first are SoCal, North East, South East and Europe.  NorCal is next Friday, Saturday and Sunday at the Sonoma County Fairgrounds.  Good luck to all the athletes.

WOD 5-18-13

3 Rounds

7 Front Squats @ 60% of 1RM
800m Run
15 Pull-ups

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Be sure to add to your calendar that KMSF will be closed on Sunday the 26th and Monday the 27th for Memorial Day weekend.

 

Congratulations

Congratulations to David and Marisea who got married today.  They have been living in Tucson the last two years, but are all Ciso at heart.  Great athletes, great people, you are both still missed.
True love found in the basement, we wish you all the very best in your life together.  Of course you are welcome to join us at any point while you are in town, but we also understand if you don't want to spend your honeymoon in the basement.  Congratulations guys!

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Friday is coach's choice.  Come ready to work.

Train Your Weaknesses

This week has been a little extra special.  After Monday's plate wod, about 15 people told me how great - awful it was, and why don't we do more like that?  Consider yourselves warned, you have some big chippers on the horizon.

WOD 5-16-13

3x Max effort ring dips

then

3 Rounds
5 Minute AMRAP

5 Plyo- Push-ups
10 Kettlebell Swings
5 Box Jump Overs

rest 90 seconds between rounds 

 

I've posted this video before, it's a good one.  Ross Enamait has some great stuff.

 

Memorial Day Weekend

We have a holiday weekend upon us.  Memorial Day weekend is May 25, 26, 27.  They gym will be closed on Sunday the 26th and Monday the 27th.  Lucky for us, the Norcal Regional are also that same weekend, running Friday through Sunday.  If you had to pick one day to go, Sunday is usually a pretty fantastic day competition wise.

WOD 5-15-13

5-5-5 Weighted Pull-ups

then

AMRAP 12 Minutes
3 Power Snatch
5 Overhead Squats
25 Double-unders

Set the barbell up at a weight that works for both movements.

  

Smoked

Legs are smoked.  Today was the OMG workout, Owww My Glutes.  Tomorrow we'll take it out on the barbell.

WOD 5-14-13

5-5-5 Bench Press

then

4 Rounds
7 Push Press @ 65% of 1RM
10 Lateral Burpee Jumps
7 Toes to Bar
then
Run 1 mile  

 

Overhead Lunge Walk

Hope everyone had a great weekend, lots of love to the moms out there.  See you tomorrow for some sweat.

WOD 5-13-13

5-5-5 Back Squat

then with a plate 45/25

2 Rounds

40-30-20
Overhead Lunge Steps
Sit-ups
Front Squat
800m Run

 

Annie

All seven workouts for the Regionals have been announced.  Man do they look gruesome, it's going to be a blood bath.  

Tomorrow it's Annie, named for Annie Sakamoto.  She will be competing at the Regionals.

WOD 5-11-13

Annie
50-40-30-20-10

Double-unders
Sit-ups 

Optional strength work before or after the wod depending on when you get there.  See you in the morning.

Run?

If we had treadmills, this would be your wod tomorrow:

 

Speaking of running, this article has been making the rounds.  Thoughts?  This guy has been making some waves and I think makes some valid points.  What's the saying, only run if you're being chased?

Friday is coach's choice.  Get ready to sweat.  

KBPP

Congrats to Berto who got his first strict muscle-up today.  He got one and then a few more to follow.  All that shoulder rehab has really done the job.  Great work Berto.

WOD 5-9-13

5-5-5 Deadlift

then

21 Kettlebell Push Press R
21 Toes to Bar
21 Kettlebell Push Press L
15 Kettlebell Push Press R
15 Toes to Bar
15 Kettlebell Push Press L
9 Kettlebell Push Press R
9 Toes to Bar
9 Kettlebell Push Pres L