June 4th, 2012

Like Fran, but with sprints built in!  I’ll mark the running distances on the street.  Enjoy.
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Guardian Angel

A most glorious thing happened today after Open Gym, when I did the workout from the main site, which happened to be “Nancy”, something we already did this week!  I had just finished the workout, shaving a couple minutes off my previous best time, and looked down to see the figure of an angel on the floor!  I think it was a sign that someone up above is looking out for us, or maybe a “Rogue” angel checking out our cool gear…  Or could it have been the fact that I collapsed in a heap after my workout directly on my back, and couldn’t move for a good minute?
Gotta love a good sweat angel.

June 2nd, 2012

Sorry for the late post if anyone has been religiously checking the workouts out the night before.  Today was a rest day for most, but Bobby and Chris met me for some rowing and double-under skill work and then I met Mike who just graduated from the Academy and will be joining us for the next few months.  Oh, yeah, and Mike proceeded to set a new gym record on “Nancy” (Overhead Squats and 400Ms), no big deal though…
The Wall
3 Rounds, score is total reps completed:
5 Handstand Pushups
10 Wallballs
15 Box Jumps

June 1st, 2012

Today for the third time in a row we hit one of the classic benchmark “girl” workouts, this time Helen.  After everyone got some more practice on kipping pullups and an intro to kettlebell swings, we dug into the workout.  Bobby held the record for the day at 12:50, until Kenny and the evening crew blew into town.  Kenny grabbed another gym record with his Helen time of 10:13, freakin’ nice work for any athlete, let alone one new to CrossFit as of last week.
Our workout tomorrow will concentrate on building our running endurance, after getting some time in on the C2 rowing machine and jump rope.
June 1st, 2012
3 rounds for time:
Run 800M
Rest for 2 mins


We had another awesome 6pm class today, as well as a couple individual sessions with a couple people just starting their CrossFit journeys.  Alex immediately found “the groove” with overhead squats, and finished Nancy in 14:55, definitely a badass time.  Kenny and Andrew finished right behind him and all of them were looking pretty tight with OHS by the end of the hour.
Workout for Thursday, 5/31/2012:
3 Rounds for Time:
Run 400M
1.5 pood (55 lb) kettlebell swing, 21 reps
12 pullups

First Class

We had our first group class on Tuesday and it was alot of fun for all involved.  As we’ll always do, we started off with some instruction, which prepared everyone for the first workout:  Cindy!  If you know anything about CrossFit, when a workout comes up with a girl’s name, it’s time to get nervous.
As many rounds as possible in 20 mins of:
5 pullups
10 pushups
15 squats
Everyone put out a strong effort, and Kenny led the charge with 14 rounds completed.  Put it on the board – the first gym record!
Today’s workout is another girl, this time with some lifting and running instead of straight gymnastics.  This one will favor the speedsters, or those with two functioning ankles anyway.
5 rounds for time:
400M Run
15 Overhead Squats (95 lbs)

And so it begins…

Today we had our first Saturday Open Gym, from 9am to 4pm.  It was a great success, starting off with Andrew, Chris, Kenny, Bobby and Eileen taking on the CrossFit for Hope WOD.  Modeled after the original “Fight Gone Bad”, it’s a tough string of 1-minute stations.  Everyone put out a great effort, and the introduction to Power Snatches prompted some to stick around for some more coaching and practice on the Olympic lifts.  It was great to see the transition from using brute strength to muscle the bar up overhead, to using the bar’s momentum after an explosive shrug and quickly getting underneath it.
Andrew, Chris and Kenny took advantage of the open gym time and their newly gained knowledge of CrossFit fundamental movements to create two of their own workouts after “Hope” and the impromptu weightlighting session.  Animals!
On a personal note, I absolutely cannot thank everyone enough for all the selfless help that you provided today, from Bobby finishing the anchoring of the pullup rig to the floor before the Open Gym, to Pam and John Bolig introducing me to some new friends interested in CrossFit, bringing much needed supplies, and taking some great pictures of the day’s events.  We have been very blessed with all of your support, and you made today a great success  THANK YOU!
3 Rounds:
1 minute Burpees
1 minute Power Snatches
1 minute Box Jumps
1 minute Thrusters
1 minute Pullups
1 minute rest
Score is total reps completed
CrossFit for Hope is a charity event to occur all around the world to benefit the St. Jude’s Children’s Hospital.  Athletes are soliciting donations and “per rep” pledges and will complete the workout at affiliate boxes (and in the case of the Washington, DC area affiliates, on the Washington Mall!) on June 9th.
Please contact us at ryan@crossfitkentisland.com if you would like to participate in the workout, or pledge your support for this great cause.

Happy Memorial Day

Beginning on Tuesday, May 29th we will begin our group class schedule!  We’re loading the daily schedule into a system that will allow you all to sign up for classes, book appointments, and buy memberships or single  classes, and we’re not quite ready with that yet, so in the meantime check out the Schedule page for the days and times, and shoot me an email if you’d like to attend one or more classes next week.
Also… in honor of Memorial Day and our fallen heroes, we are waiving the fee for group classes from Tuesday, May 29th through Saturday, June 2nd.  At $20 per class, this is potentially a $100 value, so please do take advantage and sign up now!
Can’t wait to get started!!

Open Gym this Saturday!

We have finished building, buying, and cleaning our way to a real live CrossFit box, and we’re ready to throw open the doors!
Come on out to our first Open Gym on Saturday, May 26th!  Feel free to stop by anytime between 9am and 4pm.  We will be around to work out, answer your questions, and generally hang out!
See you soon!

Front Squats and Horse Mats

Wow, what a busy weekend, and it’s not even done yet!  On Friday morning I met Sharon and Ted at the gym for a workout.  They are members at CrossFit Frederick (www.crossfitfrederick.com) and have a place on KI.  They saw that we were opening up, shot me an email, and after I confirmed that they didn’t mind that the gym still looks like hell, they met me for CFKI’s first early morning workout.  Sharon also let me know that she is competing in the CrossFit Games this year!  What an honor to train a Games athlete in the new box (make that two firsts in one day!)
I went in an hour early to devise a nasty workout, and came up with a good one that kicked my butt.  This one is all about endurance in the legs – you have to power through some high-rep squat sets, and then transition into the technical skill of double-unders while fatigued… not easy!
“The Dynamic Duo”
40 Front Squats @ 95 lbs
40 Double-unders
30 Front Squats @ 95 lbs
30 Double-unders
20 Front Squats @ 95 lbs
20 Double-unders
10 Front Squats @ 95 lbs
10 Double-unders
Today, I headed down to Tractor Supply to pick up some horse stall mats – the perfect flooring for the box!  Denee and I spent the day putting down the mats, anchoring the pullup rig to the concrete floor, chasing the kids around, and getting the gym generally squared away.
Stay tuned for an announcement on when we will start opening for classes – we’re not that far away!