CrossFit KMSF

Boom Boom Birthday

He's so fantastic, we had to celebrate his birthday again this week. 

3 Rounds for Time:

5 Muscle-ups
7 Power Snatch 95#/65#
15 Kettlebell Swings

 

Thank you Jeff for bringing in the cupcakes.  My diet gets back on track tomorrow...

Starting tomorrow, December 1st our programming is going to take a shift.  As we work to get a little stronger, you will have the opportunity to work with the Olympic Lifts and the Power Lifts in addition to your met-con.  This will give you the opportunity to refine your movement and be more efficient, get stronger, and build more explosive power. 

I'll be posting the next day's workout each night:

WOD  12-1-09

4 Rounds for Time
25 Double-unders
25 Push-ups
400m run

rest

5x5 Overhead Squat
5x5 Deadlift

70's Big

I hope everyone had fantastic Thanksgiving weekend.  I for one was sure feeling the effects of the pie, but it was worth every bite!  We have some exciting ideas on the horizon for the month of December, hope you're feeling the 70's Big groove... 

Going in to the next month we are going to put an emphasis on some strength, including Olympic Lifts and Power Lifts.  Not to worry though, you will still be getting plenty of met-con.  If you are not already keeping track of your lifts, work loads and max efforts, you need to be doing so!  Get a notebook, and leave it in the gym.  Keep track of what lifts you did and the numbers you put up each day.

Happy Thanksgiving!

Have a wonderful Thanksgiving everyone, enjoy your friends and your families!  While we are closed over the next 2 days, Thursday and Friday, there are lots of wods you can do on your own.  I am partial to Angie, Death by Burpee or 100 burpees for time, sprints and squats alternating every 60 seconds, and possibly my most favorite Thanksgiving day wod... watching football for time.  Have a fantastic Thanksgiving meal, especially the pumpkin pie, and most of all enjoy your loved ones!  See you on Saturday morning.

Happy Birthday David

He's kept it low key, but today's his day!  I have a very David wod, but perhaps we'll do it next week so that Cip, Lake and Niall can give you a run for your money.  Have a fantastic birthday!

Just a reminder that we are closed on Thursday and Friday for Thanksgiving.  Back in action on Saturday morning.

Good Luck Mita

Many of you know Mita is off to begin a new chapter on the East coast, today was her last day with us.  Mita we are sad you are leaving, but happy and excited for you with your new job and new adventures.  You will be missed!  You are a shining example of what hard work and consistency can achieve.  We will miss your smiling face, sense of humor, and work ethic.  Best of luck to you in all your endeavors!  Come back and visit any time!

New Parallettes

This morning we got to try out the new parallettes that Lake made for our squad last week.  It adds a whole new dimension to handstand push-ups!!!  Thank you Lake! 

Next week we will be closed on Thursday and Friday for Thanksgiving, business as usual on Saturday.  If you are traveling for the holiday, have a fantastic one with friends and family!

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Go David!

What we do in practice we do in the game!  Moving with precision delivers efficiency and higher productivity in your wods.  I've heard coach say that his best athletes can maintain 90% efficiency while at full intensity.  Pretty impressive.  Efficiency in movement goes the distance!

5 Rounds for Time:
15 Push Jerks 95#/65#
400m Run

HUGE Congrats to David who not only wears the best short shorts, but put up a 3:01 Fran today!!!  Legit!

The John Show

In the final heat of running Elizabeth tonight, the two Johns went toe to toe.

For Time

21-15-9

Cleans

Ring Dips

3 Girls in this last cycle, 3 benchmark workouts.  Progress is measured, sweat left on the floor, new goals are set.  Love the Girls!

Dismantled

You dismantled Angie, you dismantled the Lookout, and you stayed true to our ethos: We work hard, we play hard. 

A HUGE thank you to EVERYONE for coming out and supporting our squad.  You brought you wallets, you let your liver take a hit, and everyone danced had a jello shot or two, and had a fantastic time. 

Cip, Matt, LaScala and David, you guys really stepped up to the plate and made our event so successful.  You are the MVPs. 

A special thank you to the Lookout for having us, we had a ball and cannot wait to do it again.

As the pictures come through, I'll post them.

Angie

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Niall and David destroyed Angie tonight, tomorrow they get to murder Fran!

Breakfast in Ibiza

Robert provided the soundtrack, Eva provided the wod, breakfast was served!  Fantastic work today everyone.

Lake Culpepper taught the Intro to Crossfit seminar.  The 9 basic moves were instructed and then everyone got the chance to do a wod that implemented the new mechanics.  Not everyone stayed for the picture, but you can see by their sweat, a lot of work was done!  We love happy sweaty faces!

 

Please join us for Jock Sunday, tomorrow at the Lookout, Market and Noe.  Party starts at 3pm.  Team Crossfit KMSF are the hosts.  See you there!