CrossFit KMSF

So, have you signed up for the CrossFit Games Open yet?

Get outside and enjoy the sun while we got it. You can do this at home, the beach, at work. If you got your rope, you're golden. Even if you don't, modify and do burpees, or squats, or push ups. Afterwards, do some skillwork and attack something you suck at. 

WOD 2/17/12

AMRAP 12 minutes

25 Double-Unders 
100m Sprint (about the length of a block)

rest, then:

1. Spend 15 mintues working on a something you suck at. 
2. Mobilize for 10 minutes.
3. http://games.crossfit.com/video/2012-reebok-crossfit-games-open-registration

I wonder if she knows Napolean Dynamite. 
  

Jerk.

Did you register yet? No? Go!!! Now! Do it!!!

Ok, now that that's out of the way, time for some 'dirty jerkin! If you're new and don't know where to start, begin light and work on your technique. Then add 10# to your next set. If you need help or have any questions, just ask. Nurse Elizabeth, Coach Zac, and "Big Mass" Ryan are all fresh off of a Oly Seminar at Cal Strength where then learned some new pointers on both the snatch and the clean and jerk. 

 

WOD 2/16/12

Clean and Jerk
5-5-3-3-1-1-1 

 

How many pounds is 210kg?

 

Have you registered for the Crossfit Games yet???

If not, click here to register. And after you register, write your name on the "X-Fit Games" white board in front of the stereo please.

Now... This has been a rough week so far, but it ain't getting any easier just yet. 

 

WOD 2/15/12

21-18-15-12-9
SDHP  95/65 
Push Ups
Box Jumps 

rest

Back Squat 5-5-5

Now check out this awesome diagram that shows you what you're working—SAA-WEEEEEET!

Happy Valentine's Day...

...Time to work on your Snatch.  
Has anyone registered for the CrossFit Games Open yet? the link is here, and it's $20. Starts February 22. Get registered! 

 

WOD 2/14/12

5 Rounds

Garage Alley Sprint 
5 Power Snatch 115/75
7 Overhead Squats 

rest

Deadlift 5-5-5-5-5

 

Quick! what is 175 kilos in pounds? Anyone excited for the Olympics this year?

 

Push!

Today's workout is meant to be heavy—Push It!

Have you registered for the CrossFit Games yet??? Even if you're on the fence about it—jump in and do it! The Games begin with the CF Open on Wednesday, February 22 and End on Sunday, March 25. It costs $20, and you do 1 workout per week to see where you stand on an international level. We have a week left to register, so go now!

Click here to register: https://games.crossfit.com/mygames/

 

WOD 2/13/12 (courtesy Crossfit Football)

Complete 5 rounds:
*Rest 90 seconds between rounds 

1 Push Press - 185 lbs (KMSF Rx: 145/95)
1 Strict Chin Up
3 Push Presses - 185 lbs
3 Strict Chin Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Chin Ups

Your score is the number from max-rep push press + chin ups of each round.

 

 

 

Games Prep Saturday

Continuing with our Games prep workouts, we will be doing the 2011 Open, 11.4. Have you registered for the Open yet? If so, LET US KNOW!! The 2012 Open is a little over a week away, if you're going to register, do it now!

WOD 2/11/12

2011 CF Open, 11.4

AMRAP 10 minutes
60 Bar-Facing Burpees 
30 OHS @ 120/90#
10 Muscle Ups 

 

Friday 2/10/12

For those of you who may be coping with a bout of "Meat Drunkeness"—and even if you aren't—get out there and get after this one. 

WOD 2/10/12

3 Rounds
Handstand Hold to failure
800m Run

Your score is the collected amount of time in the handstand hold. 

A little lovin' for your kettlebell AWWWW YEAAAAAH.

Today's wod is gonna be AWESOME!!!! Also—for those of you unaware—This Sunday Cal Strength is having a seminar on Oly Lifting. It's $125 bones, and it goes to helping the team go to Nationals. AND the whole team will be there! Donny Shankle, Jon North, Kevin Cornell, Spencer Mooreman—all on hand to help you perfect your technique! If you're interested, go here.

WOD 2/9/12  (1.5pd/1pd)

21
Kettlebell Snatch Right hand
Kettlebell Snatch Left hand
400m run

15  
Kettlebell Snatch Right hand
Kettlebell Snatch Left hand
800m run

9
Kettlebell Snatch Right hand
Kettlebell Snatch Left hand
1 mile run 

rest

Deadlift 7-7-7

 

For those of you that are looking for a little more help on your form with the kettlebell snatch, see this:

 

Wednesday, 2/8/12

We need a head-count of everyone who will be doing the games so we can figure out logistics. We will set up one of the white boards as a seperate sign up list for those who plan on doing the games. And now for your workout:

WOD 2/8/12

AMRAP–12 minutes
7 Front squats @60% 1rm
7 Push press 
7 Burpees 

rest

Skill-work: Muscle-Ups 
Where do you get stuck? If you're not sure where to start, ask one of the coaches for help.

 

Muscle-up Substitutions from crossfitoneworld on Vimeo.

 

Registration for the Open is Live!

Just a quick reminder to all of you that registration for the Crossfit Open is live and running! If you plan on registering for the Open, now is the time to dial in your diet, pre/post meals, mobility, skills, and sleep! More to come very soon. 

WOD 2/7/12

800m Run
21-15-9
Ring Dips
Toes to Bar
800m Run 

rest

Back Squat 5-5-5

For those of you learning how to kip your Toes to Bar, check out this demo: