August 3rd, 2012

Sorry for the late post – lots to do tonight so I’ll just mention that the “jump and touch” was definitely the toughest part of the WOD for everyone today… except Alyssa who seemed to just always be in the air and finished in a blazing 8:36!
08032012
For time:
1 Squat Snatch at 50% of 1RM, then right into 5 Overhead Squats
10 Double-unders
1 Squat Snatch at 65% of 1RM, then right into 5 Overhead Squats
10 Double-unders
1 Squat Snatch at 75% of 1RM, then right into 5 Overhead Squats
10 Double-unders

August 2nd, 2012

Amendment to this post: Alyssa actually went over 6 rounds and then got an additional 15 box jumps.  Andrea was right behind her at 5 rounds and 7 toes to bar!
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Nice work on the AMRAP WOD today all around!  Byron was really flying, and got 6+ rounds at a scaled 75 lb Push Press!  Alyssa had the best score as Rx, with 5 full rounds, 15 Box Jumps, 12 Push Press, and 7 Toes to Bar.  So close!
08022012
Attach an object at precisely 12″ above your maximum reach with rope or cord, and complete 4 rounds for time of:
30 Jump and touch
185/135 pound Deadlift, 20 reps
10 Handstand push-ups

August 1st, 2012

Wow, can you believe it’s already August?  Makes me think of the progress that everyone has made in just a few short months.  The longest-standing members started workout out at CFKI just two months ago, and there have been so many amazing adaptations made in that time, it’s really incredible!
– Craig has added 20 lbs to his max bench press, now well over his bodyweight
– Chris got 20 pullups in a row in a workout last week!  That’s an improvement over being able to do 4 consecutive pullups, wouldn’t you say?
– Andy can run!  Before starting at CFKI, Andy was big-time into moving heavy weights, and obviously still is because that is fun as hell, but now in addition to that he is holding his own in the 400/800M runs that get peppered into WODs as much as anything else.
– Heather E. just today surprised herself with her ability to get pullups done with a much smaller assistance band that she hadn’t tried since Day 1!
Just a few of the many personal stories that make me so excited to work with you all every day!  Keep up the amazing momentum!
CrossFit Games Open Workout 12.3
As many rounds as possible in 18 minutes:
15 Box Jumps, 24/20 in. box
12 Push Press, 115/75 lbs
9 Toes to Bar

New Boxes for the Box!

Huge thanks to Andy, Chris, and Andrew Ryan Carpentry for constructing our new jump boxes, complete with CFKI-brand Tridents on both handled sides.  I thought our Rogue (or Ragu) boxes were pretty sweet – but these are badass!!

Thanks guys!

July 31st, 2012

The 7pm class today got a nasty introduction to “Whitten”, walking into the gym as the sweat-soaked zombies of the previous class slogged through the final reps of their workout.  I saw quite a few “what am I getting myself into” wide-eyed stares, but they quickly turned to resolve as we started to warm up each exercise and then got to work.
Everyone gave their best to this workout, I’m sure of that.  Of particular note were those that finished all 5 rounds: Craig 37:01, Alyssa 37:55, Byron 42:45, Chris 45:21, Andy 48:18

Heather, Shawn and Craig doing the Burpee Dance!

Kenny, Andy, Chris and Alyssa getting work done!

07312012
5 Rounds for time:
3 Weighted Pullups, 35/18 lb Kettlebell
5 Strict Pullups
7 Kipping Pullups
Try to complete each round without dropping from the bar!

And the Winner is…

Congrats to Kyle, Andrea Miller’s son, who submitted the winning design for our first CrossFit Kent Island t-shirts!  Kyle’s design (crumpled a bit from my 2yr old son Everett’s proofreading session) is attached below.  As requested, we’ll do a run of these in black and pink, and then more batches in white/black and grey/black to satisfy all color palettes and personal styles.

Whitten

Outstanding work on Saturday by all, with a few new rope climbers and others getting more skillful and confident with every foot grab.  Here’s Andy going up to the top!

In honor of Army Captain Dan Whitten, who died on February 2, 2010 in Afghanistan (and also of our newest member Michelle Whitten!), let’s start off the week with a bang.
Whitten
Five rounds for time, or AMRAP in 40 mins:
22 Kettlebell swings, 35lb/18lb
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wallballs, 20/10 pound ball

July 28th, 2012

Big ups to Kenny for jumping straight into the ‘Thousand Pound Club’ on his first time through the CrossFit Total workout!  Kenny squatted 395, pressed 205, and deadlifted 400 to equal a Total score of exactly 1,000 lbs!  Here’s Kenny going big on the bench the other day.

Wear some long pants or high socks tomorrow – we’re going up the rope!
07282012
For time:
1000M Row
100 Situps
10 Handstand Pushups
1 Rope Climb

CrossFit Total

Nice work today on a burner of a WOD that included a total of 1 mile of running and 100 reps of tough, technical movements.  You all are starting to make this look easy!  Byron stepped up and got his first daily win with a time of 13:40 with dad Craig close behind at 14:03, and mom Heather topped the leaderboard for females at 16:32.  What a family act!
Check out the fam showing off their Overhead Squat form at the tail end of the workout.!
 
CrossFit Total
Find 1 Rep Max of each of the following:
Back Squat
Press
Deadlift

Spartan Race!

CrossFit Kent Island is putting together a team for the Super Spartan Race!  It’s on Sunday, August 26th in Leesburg, VA (outside of DC).  It’s an 8+ mile Obstacle Race that was voted by Outside magazine as the best.  This one will really test your endurance, and has 20 or more military-style obstacles that break up the course so it’s not a straight-up run.
Check out the video here: http://www.spartanrace.com/
And here is the page describing the Super Spartan: http://www.spartanrace.com/super-spartan-obstacle-course-race.html
The cost is $138 if you sign up by August 8th, after that it goes up to $145.  If we get 4 people on the team we’ll all get $10 off as well.
Check it out, and let Chris, Kenny or I know if you’re interested!
Ryan