CrossFit KMSF

Recovery

I heard from more than one person today singing the praises of an ice bath.  If you are working with an injury or a hot spot, it's a fantastic tool for help recovery.  Stop on your way home, buy a couple of bags of ice and hop in the bath tub.  Stay in there as long as you can take it.

For Time
10-9-8-7-6-5-4-3-2-1
Overhead Squats
Toes to Bar
Burpees

10K Run

Guys, I'm right there with you in the distaste for running.  However, I am appalled by the lack of cajones from you guys.  MANY of you, and you know who you are, were no shows.  CrossFit has no room for selectivity, whatever excuse you told yourself today, it's serious BS!  Train Your Weaknesses!  Tackle your nemesis, or I will tackle you.  Just ask Emily.  I mean come on, when our route includes this view...

How do you say I can't do it?  Don't worry, if you missed it today you will have the opportunity to make it up next time you show face.  Or your run will include this...

For those of you who stepped up to the plate today, LEGIT!

Oly Day

We've certainly had a 5 Block serving of Oly Lifting.  I don't know about you guys, but I am LOVING it. What a great wod to break in our new bars!  Be sure to bring your running shoes tomorrow...

With a continuously running clock do 1 Clean and Jerk the first minute, and 2 the second.  Going until you cannot.  Rx'd @ 135#.  Scale as needed.

Warm Up and Warm Down

Cindy or Mary

5 Pull-ups
10 Push-ups
15 Squats

or

5 Handstand Push-ups
10 Pistols
15 Pull-ups

Two of the major things impressed upon me from Kelly Starrett's seminar are the importance of a thorough warm up and warm down.   ESPECIALLY if you are working with an injury, you need to be hot and sweating BEFORE you begin your wod.  After your wod, you need to stretch and cool down in a lengthened state.  This is one of your biggest weapons for injury prevention.  Range of Motion work should be just as much a part of your training as any other component.  If you're only going to do one thing, Stretch Your Hamstrings!

Chasing Performance

I spent the day with Kelly Starrett and about 40 other people at San Francisco Crossfit.  Kelly's seminar titled Chasing Performance targets Injuries, how to prevent them and how to work with them.  Kelly is a Doctor of Physical Therapy, and an amazing wealth of information.  I know some of you have done some sessions with him.  We are fortunate to have such a fantastic resource in our own back yard.  I've come away with some new weapons for the arsenal against injuries.  Shoulders and backs be ware!

DT Plays Dirty

I don't know about you guys, but today's WOD kicked my butt!  I feel like everything hurts, it's oh so sweet!  There was a lot of guts in there tonight.  Great work, and great job working together to get everyone through the WOD.  Looks like everyone's caught Cip's clothes allergy.  Next thing you know they whole squad will be shirtless dancing for time for their Sunday WOD.

Props to Jeff for doing this Rx'd TWICE!!!

DT
5 Rounds for Time: the Rx is 155# for all lifts, scale as needed.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Register for Beyond The Whiteboard

Smokin Ladder: For time

10-9-8-7-6-5-4-3-2-1
Power Cleans 105#/85#
Kettlebell Swings 1.5 pood
Pull-ups

Guys, Lake has signed us up for an account with Beyond The Whiteboard.  Please go to beyondthewhiteboard.com if you'd like to set up an account.  It takes a simple registration, please register as a member of our Affiliate: Crossfit KMSF.

And last but not least, thank you for doing such a nice job picking up tonight!  I appreciate it!!!

DL's and Pr's. Please Read:

We had some HUGE PR's tonight!  Robert is hovering a nose under 400#, Tadhg blew his PR out of the water to say the least, and Pam Dead-lifted twice her body weight.  Big day in the basement, way to kill it everyone.  Here's a Dead-lift pic from the Games, my camera battery died and I cannot get the images from it.

There's a few things I want to touch on, please take a moment to read through and let me know if you have any questions.

When the space is not in use for classes, you are very welcome to work out in an Open Gym Format.  Please remember that Open Gym time is utilized by everyone.  This could include a wod, or a specific skill or strength.  Trainers will not be running WODS during Open Gym time, if they are in there, they are working on areas to improve also.  Most often they are happy for you to participate with what they are doing, but they are not coaching.  Please respect their need to train, and make best utilization of their time.  If there is something you would like to work on specifically, talk to one of us about some private coaching.

You are welcome to come in and train, so long as it doesn't conflict with class.  Use the equipment, make yourself at home, but please understand that the classes take priority for space and equipment.

Make yourself at home, but Clean Up After Yourself!  That means, put equipment back where you found it, throw away your water glasses and bottles, and yes your coconut water boxes also need to make it to the trash.

If you move equipment from other rooms, put it back where you found it.  Take the equipment where you need it, but please put it back when you are finished.

Saturday morning between 10-11am is unavailable for Open Gym.  This time is designated for Instructor Training.  You must be pre-approved if you would like to participate.  Come talk to me if this is the case.
 

Monday Night Running Squad

Every time a run comes up I do it, not always happily, but I do it.  Whatever you are thinking as you bounce down the stairs that you don't want to do... that's where you should put attention.  If it is something outside your present capabilities, there is always a way to modify or scale so that you can build up to conquer that challenge.  I am determined to not hate running. So far I think the run is winning the battle, but I'm obstinent.  It brings up something I have been wanting to address.  The selectivity that's been happening in doing the wods.  Follow the programming, cowboy up, train your weaknesses.  You cannot just focus on the things you enjoy, that isn't a well rounded athlete.  I want you to be able to respond with strength, speed, agility, and endurance to anything that life throws your way!  For those of you who showed up and gave it hell despite the cold, foggy July evening, way to kill it!

Run 5k

 

Burpee- Deadlift Ladder

For Time: Choose the DL weight that is most appropriate.
Run 400m
15 Deadlifts 135#/155#/185#/235#
3 Burpees
Run 400m
12 Deadlifts 135#/155#/185#/235#
6 Burpees
Run 400m
9 Deadlifts 135#/155#/185#/235#
9 Burpees
Run 400m
6 Deadlifts 135#/155#/185#/235#
12 Burpees
Run 400m
3 Deadlifts 135#/155#/185#/235#
15 Burpees