CrossFit KMSF

Mid Week Mile

WOD 1/25/2012

Run 1 Mile
21-15-9
Kettle Bell Swings (1.5/1 pood)
Burpees
Run 1 Mile

Strength
Powerclean 3 Rep Max

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.

 

Gung hay fat choy!

Happy Lunar New Year!

On Sunday Kevin and I headed over to the PWA Chamionships to root for our friends at Cal Strength. We were treated to an awesome display of strength and technique by all of the lifters. It was very inspiring to say the least.

WOD 1-23-12

AMRAP 12 min:

5 Hang Pwr Clean 155/95
10 Clapping Push-ups
15 Box Jumps 

then

Squat 5-5-5. If you squated heavy last week, add 5lbs and squat 3x5.

 

  

Crossfit Sectionals 11.1 Deja Vu

2012 Crossfit Sectionals are about a month away. For those of you thinking of competing, now is the time to buckle down, work hard, make gains, tackle goats and clean up your diet. To help us prepare for the upcoming competition, we will be running heats of the 2011 sectionals WODS on Saturdays in the run up to the games. Judges for movement standards can be assigned by request. If you are planning on competing and have never run a WOD with a judge, I highly recommend doing this before the sectionals start. Let's see how far we've come:

WOD 1-21-12

Workout 1

10 min AMRAP of:
30 Double-unders
15 Power snatch 75/55

 

It's Friday...Again

TGIF, A couple of announcements:

The 2012 PWA Olympic Weightlifting Championships are happening this weekend in San Francisco at Abraham Lincoln High School in the Sunset district (2162 24th Ave). Lifting starts at 12pm. I will be heading over after classes. They are raffling off prizes including a barbell set and plates. $5 for spectators and tickets.

Also, former Ciso athlete Diane Sanfilippo is teaching a Paleo Food seminar in Santa Rosa on Feb 25 if anyone at the gym wants/needs to learn more about Paleo nutrition- it's a full day seminar -- you can use code "KMSF" to save $20 just because http://practicalpaleosantarosa.eventbrite.com/
Practical Paleo Seminar | Santa Rosa, CA (CrossFit Santa Rosa)
www.eventbrite.com

Now down to business. It's time for some field work:

WOD 1-20-12

4 Rounds:
400m Run
15 Burpees

or if you want to get a little CrossFit Football:

5 Rounds:
100m Sprint
100m bear crawl (back to start).
rest:work = 3:1 

then.. Find something heavy and push/pull/move it.

Do's and Dont's

Do come to CrossFit KMSF and work hard. Do make use of all the tools and equipment available to you. Do hydrate. But please, don't litter up our gym and leave water cups all over. Don't leave your barbell set up on the floor. Don't leave your kettlebells, foam rollers, and benches all over the place. Please take a minute to clean up once you have caught your breath. Restack the plates. Replace the foam rollers and lacrosse balls. As Aaron mentioned last week, the penalty for leaving weights out is 15 Burpee Pull Ups. I am going to extend this to water cups and similar infractions as well. I don't like playing bad cop, but Aaron does, so watch out!

WOD 1-19-12

5 Rounds:
10 Front Squat #115/75
10 Push Press
10 Push Ups 

then...

Deadlift 5rm

This is like 60 burpee pullups right here...

Might as well jump. Jump!

Our team keeps growing. We have a lot of new athletes joining the Ciso squad. Part of what sets us apart from other boxes is the comcraderie and esprit de corp of everyone who sweats it out downstairs. Whether you are a veteren or a noob, take a moment to introduce yourself to someone new. Speaking of new members, congrats to Nick Kurjo on a huge Shoulder Press PR on his second day. 185lb x 3. Holy Smokes!

OK, enough of this cold weather. Wednesday looks cold and soon it will rain, so we are keeping it inside. Lets get vertical and warm up the dungeon. Remember to mobilize those hamstrigs pre-wod.

WOD 1-18-12

5 Rounds:
5 Burpee Pull Ups
15 Squat Jumps #45
25 Double Unders

then...
Weighted Pull Ups
3-3-3-3-3 

 

It's not over...

Sorry for the late post. This one looks awesome. I might have to cut in and dance.

WOD 1-17-12

AMRAP 15 minutes:
5 Power Snatch #135/95
7 Overhead Squat
Garage-Alley Sprint 

then...

Shoulder Press 5-5-5

 

Kick Monday Round the Block!

The KMSF open house on Saturday was awesome! We saw a lot of new faces and some hard work in the dungeon. EmCee extraordinaire Cip and I would like to extend our thanks to all the coaches, staff, athletes and new recruits that came out. Also, congrats to Shalini for her big raffle win! Monday we tackle a little burner and some heavy lifting.

WOD 1-16-12

4 Rounds:
10 Ring Dips
20 Box Jumps
400m Run

Rest

Back Squat 5-5-5

Be sure to bundle up, we are looking at record lows tonight.

Friends and Family Day!

Hey there fellow barbell slingers! 

Remeber! Tomorrow is Friends and Family Day at KMSF, so if you have any friends or family that are showing any interest in crossfit, or any of our other classes, bring them in! We're doing Intro Crossfit classes every hour, on the hour from 10am to 1pm! So, with that in mind, your workout tomorrow will be a surprise! It's an oldie but a goodie so expect to run your motor. 

Here's a hint: