CrossFit KMSF

Oh it's a lady

Going forward there will be some small tweaks and changes in the programming due to a new schedule. From now on we will be offering a CrossFit session at 6:30pm on Fridays! Friday will have regular programming just like the rest of the week. Think of it as an official Barbell Club. Come one, come all. Wednesdays, we will be tackling some benchmarks. Here is the first of a series:

WOD 2/22/2012

Annie

50-40-30-20-10
Double unders
Sit ups

then...

Shoulder Press
5-5-5

 

Superbowl Hangover

I don't know about you guys but my legs are screaming after Saturday's Clean & Jerks. I may have self medicated with some NorCal margaritas during the game. Did you celebrate? No squats today, lets run our motors instead.

WOD 2-6-12

3 Rounds:
Run 800m
10 Burpee Box Jumps 24/20"
15 Kettlebell Swings 1.5/1 pood

then...

Bench Press 5-5-5

 

MetCon Tuesday

Good work on those Snatches tonight. Tuesday we start our engines and tackle the first burner of the week. Toes to bar was a movement we saw in the Open last year. I suspect we might see them again. Lets work out the kinks and get kipping! The technique for kipping the toes-to-bar is slightly different than the pull-up. Ask a coach to demonstrate. Also, heads up, kipping (in addition to chalk) tears callouses. Make sure you are using a pumice stone or callous shaver and keep those hands in good shape. Again, ask a coach to demonstrate.

WOD 1-31-12

AMRAP 12 Min:
10 Toes to Bar
15 Push-ups
25 Squat Jumps 45# 

then...

Shoulder Press 5-5-5
(Or, if you missed the squats on Monday, you have to squat!) 

Details at GymnasticsWOD

 

TGIF

Here is a Friday WOD you can take home with you, or to Sizzler if you are JB. It looks awesome. 

WOD 1-27-12

3 Rounds:
Handstand Hold to Failure
30 Burpees 

I know some of you have questions about Olympic Weightlifting. Since Aaron and Kevin haven't finished the shirt, I am FORCED to use MS paint to illustrate Dmirty Klokov using proper pulling technique off the floor. Adam, this should be especially helpful:

How is everyone doing on their goals for the new year? Are you prusuing your Goat? I know some of you posted your goals to be accountable. Let us know what it is you want to achieve or what is giving you trouble. Make it known, and we can devise a strategy to tackle your goal or your goat by breaking it down into a program.

MG
Sub 1 hr Murph
RX HSPU
Any kind of weighted OH squat w/ full depth and proper form
No more bad injuries ever

 Aaron
Kipping Muscle up
2min hollow hold (rolled over from last yr!)
RX HSPU
Faster Box Jumps
Body-weight Overhead Squat! 

Zac
Double bodyweight squat
Consecutive muscle up 
90 kilo snatch
110 kilo c&j
NSCS cert

Elizabeth
I would like to clean and jerk 135 pounds this year.

Ciso
New Gym Shirt


 

 

What's the time?

Just a quick reminder, when we are doing a workout for time, it is up to YOU, the athlete, to let the coaches know when you are done by calling out "TIME" in a loud clear voice. Be loud and proud of your time. It is your score. This may come as a shock, but we are not counting your rounds and reps for you so when you are finished, even if I am looking right at you, just gimme the heads up and call for time. OK, enough griping.

This week was Tadhg's birthday, and while we didn't specifically program a b-day WOD for him, this might as well be it. Happy (belated) Birthday Tadhg!! Let's hear all of your loud and proud voices at the end of this triplet.

WOD 1-26-12

5 Rounds:
5 Overhead Squat 135/85#
5 Strict Pull-ups
25 Double-unders

Until Kevin and Aaron finish the new KMSF shirt, you will all be subjected to my MS Paint skills... 

GET AT IT!

The dates for sectionals and regionals have been announced. Sectionals and regionals will follow a similar format to last year, but will be five workouts (over five weeks). I would encourage everyone to do the workouts, and if you have even the slightest interest, sign up and run the workouts officially. Registration for the open begins February 1st. http://games.crossfit.com/features/announcing-regional-dates

Now to business. The rain is over, but we are keeping it inside for this Tuesday burner. Cip, this one is sorta for you. Except those pesky double unders.

 

WOD 1-24-12

3 rounds:
5 Muscle-ups*
5 Handstand Push Ups 
25 Double-unders 

Strength**

Push Press 5 rep max.

*If you cannot perform the muscle up, the substitution is 3 ring dips and 3 pull-ups PER muscle up.

**If time and equipment allow, we will work on strength before the WOD.

 

For the inaugural Workout of the Day

100 burpees for time.  Be sure to lower into a full pushup with hips belly and chest to the floor.