affiliate

Good to get back into a Partner WOD today, and there was some awesome teamwork happening all around the gym!
Alyssa and Ryan K got in 17 rounds each of Snatches/Double-Unders, with 132 Snatch reps in 15 minutes.  Yes, that was 17 rounds – not a typo!
Jim and Byron busted out 10.5 rounds, and a whopping 183 Snatch reps in 15 minutes.
Big, big numbers all around and I could tell everyone put their all into this, so as not to let down their partner – whether they were old friends or new acquaintances.  I love my job.
Eastern Shore Affiliate Challenge – Individual WOD 3
21-15-9 reps for time:
Hang Power Cleans, 95/65 lbs
Pullups
Double-Unders

Hilarious reaction from Byron today when Alyssa finished the 21-15-9 Pullup/HSPU WOD in 2:24 – “I quit”.  I guess it’s only hilarious because he didn’t quit and got the work done himself soon after.

Nice work also to Chris, who pushed through a personally difficult workout – we all have those days – and put a time up on the board.  It would be so easy sometimes to just lay down when the workout gets tougher than you thought it would be.  But as the saying goes, “Pain is Temporary, Quitting is Forever”.  You will make it through the physical and mental anguish of the workout, and while it might temporarily break you down, that is what builds you up stronger and faster.  Chris, you are a great example for all of us that want to quit on a WOD – you’ve set the bar high.
09112012
Partner WOD:  As many rounds as possible in 15 mins
– Partner 1 performs 20 Double-Unders
– Partner 2 performs as many Snatches* as possible in the time that Partner 1 does DUs
* choose a weight that each partner can lift at least 5 times consecutively

On Monday we’ll concentrate on pullups for a while, first with a challenge to see how much weight you can pull, and then as part of a conditioning WOD that matches pullups with handstand pushups.  All gymnastics, all the time.
Hope you all had a great weekend, let’s get back to work!
09102012.1
Weighted Pullup 1-1-1-1-1-1-1 reps (work to 1RM)
09102012.2
21-15-9 reps of the following couplet for time:
Pullups
Handstand Pushups
 

Some really good looking Overhead Squats going on today at CFKI, per the collage below.  Next week we will spend alot of time working on the Snatch so that we all know exactly what to expect in the Eastern Shore Affiliate Challenge, but this Overhead Squat work is a great primer for it.  Get low!
Great job to Andy, Kenny, Athena, Jim and Ben (CF Salisbury) who completed 6+ rounds in today’s WOD.  You all are not only demonstrating some great form, you have the confidence to keep going fast!

Yeah Burpees!  Not much else you can say about that one today.  Who makes this stuff up, anyway?  Oh, that one was my bad…
09072012
As many rounds/reps as possible in 20 mins:
10 Overhead Squats @ 95/65 lbs
10 Pullups
Run 400M

Congrats to Heather (75lbs), Craig (175lbs), Andy (215lbs) and Chris (135lbs) who PR’d on their max Power Clean!  It’s great to see all the improvement in technique leading to bigger lifts every time you guys walk up to the bar.  Good work by “Trident” Ryan today too, reaching 85lbs on his first attempt at the Power Clean, and with plenty of room to go for next time!
On the fast WOD of 30 Power Cleans for time, Andy smoked it with a sweet time of 1:07, with Kenny following closely at 1:30 and Craig at 1:41.  Amazing!
09062012
For time:
Run 800M
80 Double-Unders
40 Burpees
Run 400M
60 Double-Unders
30 Burpees
Run 200M
40 Double-Unders
20 Burpees

50 Box Jumps, anyone?  No takers, I’m sure – that was the club that took out everyone’s legs for a while in the “Beast 12” today… along with 11 other highly intense movements.  Beauty work today, especially Ryan who came by for the first time – good day for it, huh!
Top scores:  Alyssa 17:47, Craig 20:15
09052012.1
Power Clean 1-1-1-1-1 (take 5 sets to find 1RM)
09052012.2
30 reps for time of Power Clean @ 50% of 1RM

Way to go everyone who got in the gym today to do some work – Colleen, Andrea and Tom, Kenny, and Byron all got not one but two WODs knocked out in the span of one hour, and there were some good PRs on the Shoulder Press: Kenny (215 lbs), and Colleen (55 lbs).  Kenny dominated the conditioning WOD that introduced Ring Pushups, completing it in 4:58.  Next best was Andrea at 16:07.  Great job guys!
Thanks to Andrea and Tom for bringing the kids along as well – we had a good rehash of the infamous rope swinging game “Shark Week” that Jackson and I made up!
Tomorrow will be a “chipper” of well-known gymnastic and weightlifting movements, at relatively high reps.  Call it the “Beast 12”, everyone else does!
NOTE the last exercise is Rope Climbs – wear some high socks or pants to keep the burn to a minimum!
Beast 12
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 70/35 lbs
30 Sit-ups
20 Hang squat cleans, 75/45 lbs
25 Back extensions
30 Wall ball shots, 20/10 lb ball
3 Rope climb ascents.

Hey everybody, welcome back to ME!  Hope everyone had a nice relaxing week and got a bit more rest than usual.  My family and I had a great time at the beach in South Carolina and I got to visit CrossFit Hilton Head!  They have some pretty sweet shirts, I’ll be brandishing one tomorrow.
This week we’ll get back into some Cleans and some new ringwork, and have a few days (including tomorrow) where there are two shorter workouts to do one after the other, in order to prepare for the Eastern Shore Affiliate Challenge that’s coming up in a few weeks.
Tomorrow we start off with a max effort Shoulder Press, and then a couplet of Thrusters and Ring Pushups, a new movement for us at CFKI that we’ll practice after a quick warmup.  I know tomorrow is a holiday but I couldn’t wait to get back in there with you guys, so hopefully you can make it in but if not then I’ll see you Tuesday!
09032012.1 (Strength)
Shoulder Press 1-1-1-1-1 reps (find 1RM in 5 reps)
09032012.2 (Conditioning)
21-15-9 reps of:
Thruster, 95/65 lbs
Ring Pushups