Monday, December 30, 2013

Tuesday 31st- 9am and 10 am classes only! Open GYM from 5:30 to 6:30-7ish.

Wednesday Jan 1st- Closed (possible open gym in afternoon) Time TBA

Happy New Year! 

Thursday back to normal schedule and back to some serious work! Time to get ready for the Open! 


Skill/ Strength
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
W.O.D.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds
At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like Dumbbell Press.
Note scores by movement…e.g., Rowing – 245/248/241/etc…
DO NOT PACE YOURSELF…go hard every work period.
Midline
For time:
100/70 Push-Ups

Sunday, December 29, 2013

Monday

Patrick's B Day Cake for his 50th. Check out the top
Strength  
A. 
EMOM, for 8 minutes:
Front Squat x 2 reps @ 75-80%
B.  
5 sets of 3-Position Clean
(high hang, mid-thigh, 2″ below the knee)
C.  
Four sets for max reps of:
30 seconds of Power Cleans @ 60% of 1-RM Clean
Rest 90 seconds
Note the weight used and the reps achieved.

W.O.D.
3 Rounds
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups
 

Thursday, December 26, 2013

Friday

Strength
Split Jerk 1 1 1 1 1

Push Press 5 5 5 5 5

W.O.D.
4 Rounds
Run 400m
10 DeadLift
20 Sit Ups


Wednesday, December 25, 2013

Thursday

Reminder- 10AM class only this morning! Night classes normal schedule! Hope everyone had a great Christmas! 
Strength-
Back Squat 5 5 5 5 5 (5 Challenging sets of 5 don't count warm up sets)

W.O.D.
10 Min AMRAP
6 Chest 2 Bar Pull ups
8 Hang Squat Cleans (95/65)

Top 10 Women's Fitness Articles of 2013

Tricep Extensions with Danny Broflex - video [ipod] [mov] [720 HD] [1080 HD]



Top 10 Mistakes CrossFitters Make
-Talayna Fortunato

1. Not Warming Up Properly
Everyday it takes me around 30 minutes to warm-up. I start with easy cardio for 5-10 min. then do some light foam rolling and stretching, leg swings, lunges, rotator cuff exercises, and finally movements specific to the workout I’m about to do. My warm-up has gotten more extensive (and longer) with each year I do CrossFit®. Almost to the point that it started to annoy me, and then I remembered back to my gymnastics days. Ever since I was on team at age 8, I remember our warm-ups taking us at least 30 minutes with all of the stretching and other calisthenics we did. Even though we were young and healthy I believe the gymnastics coaches knew what they were doing to keep us that way. With the intensity of competitive CrossFit® it’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.

2. Eating too Strict of a Paleo Diet
If you are a recreational CrossFitter following a Paleo lifestyle is probably nutritionally adequate and a good way of maintaining longevity and health. However, if you are a competitive level athlete and training intensely more than an hour a day your main source of energy is carbohydrates and strict paleo simply does not provide enough sources of them. Now I’m not saying to go out and carb load on pasta, bread, or sugar. That’s just an inflammatory insulin bomb. I am saying look for complex sources of carbohydrates from plants and low glycemic grains to add into your diet, especially when training is at its peak. During an interview at the Games every individual athlete was asked who follows a paleo diet, and not a single one raised their hand.

3. Sacrificing Technique and Movement Efficiency for Intensity and Eventual Technical Breakdown.
CrossFit gets results due to the intensity of the workouts, but that doesn't mean throw all good form out the window. For example if your back starts rounding when you’re pulling from the ground or you’re chasing wildly after snatches, it’s time to put the bar down until you can regain efficiency. Your back and other body parts will thank you later! Also if you’re compromising range of motion enough to miss consecutive reps, take a quick rest before you go again. Otherwise you’re ingraining poor habits and when you reach that place of pain and fatigue again in competition guess what’ll happen… No Rep!

4. Doing Volume for Volume’s Sake without Intent.
CrossFitters are notorious for thinking that when they’re getting ready to compete more is better. This mindset leads to the performance of multiple hero WoDs in a day with the intent of “loading”, when what it really does is break the athlete down with laborious repetition and impede lasting gains. More is not better, better is better. Having a purpose, i.e. knowing the energy system and muscular groups you’re trying to tax during a workout allows you to work smart and hard, not just hard. Again, your body will also thank you later!

5. Cherry Picking Workouts and/or Jumping Around Programs
This is for the CrossFitter that walks into the gym and decides when they get there what workout they’re going to do based on what their gym posts and which one of the blogs they follow appears best that day. Blogs are written for a reason, with progressive intent to allow your workouts to build upon themselves for measurable improvements in your numbers. If you jump from program to program, weekly or even daily, that progress is completely short-circuited. Not to mention you’re probably doing mostly what you’re good at and not working your weaknesses enough.

6. Following a Strength Progression that Doesn't Makes Sense or One Without Any Progression at All.
The body adapts to load by responding to meet the load in the form of muscular hypertrophy. There have been many studies showing the best percentages of max load, sets, reps, and frequency to produce optimal gains without under or overloading the athlete. These studies have produced named strength progression tables, squat cycles, and the like. You can reinvent the wheel and use yourself as a guinea pig to do your own research, or you can find a viable progression and just follow it. I’ll give you one guess what most long-term successful athletes do. One other thought to keep in mind is how much loading your conditioning work is providing. An example would be making your conditioning heavy on the weights during the heaviest week of a strength loading cycle (no bueno).

7. Forgetting to Supplement Your Program with Basics, Strict Strength, and Supplemental Work.
Just because you can kip almost any movement in CrossFit, doesn’t mean it’s in your best interest to do so all of the time. Working strict strength with things like dumbbell press or tempo bench press can do wonders for the strength of your jerk or stamina of kipping handstand push-ups. Sometimes to get better at a complex movement you need better strength with the basics as well. Think along the lines how important the hollow position is during kipping in general and you’ll see why doing hollow rocks would have carry over into almost all gymnastics movements. Basic skills and strict strength also overlap with supplemental work, which can be a great way to address muscular imbalances and push past plateaus. Supplemental work is also a staple in the work of some of the strongest people on the planet who employ Loui Simmon’s conjugate method.

8. Waiting >90min. to Replenish After a Hard Training Session or Only Replenishing Protein.
The fact is the majority of CrossFitters do not need a liquid protein shake post-workout. If you are just doing CrossFit as part of a healthy lifestyle or you are trying to decrease body fat, then a meal consisting of lean protein, nutrient-dense carbs (vegetables) and healthy fat is best post-workout. However, if you are participating in CrossFit as a competitive athlete and are completing multiple grueling and taxing workouts several days per week (and many times twice per day), your post-workout nutrition becomes vital to your success. Although this is a very individualized thing, there are some constants; the first being that you need more than just protein after each session. Protein combined with carbohydrates is essential immediately following a workout - it's just a matter of how much of each based on the individual. The ideal ratio of carbs:protein can typically run anywhere from 2:1 to 4:1 depending on the athlete's body composition and type of training session just completed. The source of carbohydrates should be something that will work quickly with minimal interference. Some examples would be maltodextrin or sugar. The priority is timing and you want to make sure this liquid shake is taken immediately after the session is completed in order to replenish your glycogen stores decreased from training and spark muscle protein synthesis. Approximately one hour after drinking this shake, you should then consume a whole foods meal consisting of lean protein and carbohydrates. A great example of that would be some grilled chicken and a sweet potato. Again, the amounts of protein and carbs are extremely individualized. It doesn’t have to be the size of a traditional dinner, and each athlete must find their ideal ratio, but the constant is timing and the combining of the two macronutrients.

9. Skimping on Sleep and Skipping Rest Days
Nearly as important as what you’re doing in the gym is what you’re doing outside of the gym. The ability to recover is instrumental to seeing consistent gains in athletic performance. Growth Hormone (GH) is an essential part of that recovery. It allows the body’s ability to repair itself after intense exercise through muscular hypertrophy and plays a significant role in the maintenance of lean body mass. Nearly 50% of GH secretion occurs during the third and fourth NREM sleep stages. If you are regularly skimping on sleep by 2 or more hours you are missing the body’s prime production time of GH, and thereby not recovering as you could or should be. Basically all the effort you put into your squat cycle was just thwarted by a significant percentage if you were sleep deprived during it. Another important aspect of recovery is taking needed rest days. Continuing to workout through a certain level of fatigue or soreness can actually be counterproductive long term.

10. Asking for Advice and Then Not Implementing it.

See 1-9

Sunday, December 22, 2013

Monday

 Santa Squats Heavy
Strength
Deficit Deadlift 3 3 3 3 3 (Stand on 25lb plates. Touch ground each rep as softly as possible)
Bench Press 5 5 5 5 5 Heavier than last week

W.O.D.
16 min AMRAP:
10 Double Unders (increase by 10 each round)
5 Cleans (anyhow) 205/135

Saturday

Holiday Schedule 
Monday Dec 23rd- Normal Schedule
Tuesday Dec 24th- 5am & 9am class only
Wednesday Dec 25th closed
Thursday Dec 26th- 10am, 4:30pm. 5:30pm, 6:30pm only (no early morning classes)
Friday Dec 27th - Back to Normal Schedule

Happy Holidays Everyone! Have a Great Christmas!

Thursday, December 19, 2013

Friday

Strength
Max Split Jerk
Max Back Squat

W.O.D.
15 Min AMRAP
15 Toes 2 Bar
10 Box Jumps (24/20)
15 K.B. Swings (53/35)
Run 1 Lap With the K.B.




Wednesday, December 18, 2013

Thursday

Strength
Snatch 10 sets of 2 around 60%
and/or Deadlift 3 3 3 3 3 or Snatch 1st Pull

W.O.D.
Run 800m
5 Bar Muscle Ups (Scale= Burpee Pull Ups)
9 Thrusters (135/95)
Run 400m
7 Bar Muscle Ups
7 Thrusters
Run 200m
9 Bar Muscle Ups
5 Thrusters

Tuesday, December 17, 2013

Wednesday

Strength
Bench Press 5 5 5 5 5

W.O.D.
4 Rounds for individual times of
500m Row
9 Power Cleans (155/105)
30 Double Unders  (60 S.U.)
Rest as needed in between rounds. Post time for each.

"CrossFit Kona Takes to the Waves" with Monty Enriquez, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

Monday, December 16, 2013

Tuesday

 
Strength
Work up to a near Max Squat Clean
Back Squat 3 3 3 3 3

W.O.D.
“alternate rounds with partner”
5 Minute AMRAP
2 Squat Cleans 185# / 125#
rest 2 minutes
5 Minute AMRAP
4 C2B Pull Ups
rest 2 minutes
5 Minute AMRAP
6 Burpees

Sunday, December 15, 2013

Monday

Strength                                           Happy 25th Birthday John!
Work up to a Max Push Press
3 Position Snatch (floor, below knee, above knee) 60%, 65%, 70% x 4 sets

W.O.D.
3 Rounds
75 Double Unders
30 Push Press (95/65)
15 K.B. Swings (70/53)

Core: Handstand & Plank hold for time

"Waiting to Launch" with Cara Heads Slaughter and Christy Phillips Adkins - video [ipod] [mov] [HD mov]



Friday, December 13, 2013

Friday



 Scott, Jeff, and Ryan working hard while on vacation. haha
Strength
Split Jerk find max
Skill
Practice Rope Climbs & Handstand Walks

W.O.D.
"Cindy"
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Squats

Wednesday, December 11, 2013

Thursday


5658_a09bdb136898582_th.jpeg
Lukas Buel, Zermatt, Switzerland.
Strength
EMOM 16 Min
Even 5 DeadLift 275/185
Odd  3 HSPU

W.O.D.
Five Rounds using 185/115
1 Ground to Overhead
3 Power Cleans
5 Front Squats
7 Deadlifts
Rest 1 min after each round

Tuesday, December 10, 2013

Wednesday

Strength
Snatch Practice  Work up to a heavy set of 2
(Advanced 12 sets of 2 Banded Squat Snatch @50% with purple bands)
Bench Press 3 3 3 3 3

W.O.D.
2 Rounds
2 Min Max Reps of Each
Wall Balls
SDHP (95/65)
Weighted Step Ups 
Push Press
Double Unders
2 Min Rest

SPECIAL DEAL FOR THE REST OF DECEMBER - FOR NEW MEMBERS ONLY $25.00 FOR THE REST OF THE MONTH! GREAT FOR ANYONE WANTING TO TRY CROSSFIT! TELL YOUR FAMILY AND FRIENDS! 

Monday, December 9, 2013

Tuesday

 Poi Pu beach at sunset
Strength
Back Squat 2 2 2 2 2 @80%
Press 5 5 3 3

W.O.D.
  5  Shoulder to Ovh (135/95)
10 Burpees
15 K.B. Swings (53/35)
10 Shoulder to Ovh
20 Burpees
30 K.B. Swings
15 Shoulder to Ovh
30 Burpees
45 K.B. Swings 


Paleo Chili recepe From CrossFit Invictus and  Primal Cravings Cookbook by Megan and Brandon Keatley

Sunday, December 8, 2013

Monday

Strength
Power Clean 3 3 3 3 3

W.O.D.
20 Front Squat 155/105
then 3 Rounds
15 Power Cleans
12 Box Jumps 24/20
Then
20 Toes 2 Bar

"Growing Up Strong" with Lauren Fisher - [video]

Friday, December 6, 2013

Friday


5405_c20ec255f1bcbc6_th.jpg
Ondrej Sevcik, Lysa Hora, Czech Republic.
Strength
Push Press 3 3 3 3 3
Practice "L" Sit
Practice Handstand /shoulder touches /walk

W.O.D.
16 Min AMRAP
15 Wall Balls (20/14)
Run 1 Lap
25 Walking Lunge Steps (45/25 holding weight at chest

Wednesday, December 4, 2013

Thursday

 Aloha from Kauai! Hope everyone is having a good week. We will be back soon!

Strength
Back Squat 5 5 5 5 5
Power Clean 3 3 3 3 3

W.O.D.
5 Rounds For Total Reps
1 Min Max Pull Ups
1 Min Max Burpees
1 Min Rest

Tuesday, December 3, 2013

Wednesday


Strength
Bench Press 3 3 3 3 3
Work on a Skill that you Suck at

W.O.D.
18 Min AMRAP
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes 2 Bar

8 Reasons Women Should CrossFit

Tuesday

Strength
Press 3 3 3 3 3
Deadlift 2 2 2 2
W.O.D.
In teams of 2
7 alternating rounds for time EACH
5 Deadlifts 225/135
10 Bar Facing Burpees
25 Double Unders  75 S.U.

Sunday, December 1, 2013

Monday



Strength
Work Up to a heavy Hang Clean
Accumulate 70 Pull Ups in as few sets as possible. 
Scale as nessasary, if your a stud do them strict. 

W.O.D. 
5 Rounds
10 Wall Ball
15 Box Jumps
20 Sit Ups