Our Director of CrossFit Fashion, Mr. Alex Doyle, created and donned this instant classic of a t-shirt for the workout yesterday. Now it hangs proudly in the gym, adding some much-needed flair to the box. There’s got to be both a code violation and a subtle pun involved in hanging it on the fire alarm… It’s also of course foreshadowing of Alex’s future appearances on Bar Stars, a sweet bunch of YouTube clips with guys doing crazy gymnastic feats on bars around the world.
Barbell Getup
Mike practicing the even more technical (and heavier!) Turkish Getup, this time with a 65-lb barbell.
Editor’s Note: Alex also worked up to a 70-lb kettlebell getup, but I neglected to get a picture in favor of sweating profusely and drinking a beer.
June 21st, 2012
Alright, so today’s workout – a 10-minute time-boxed workout with a single movement and some short runs – was offered up to my good friends and athletes of CrossFit Kent Island as a well-deserved break from the 30-minute marathons that we’ve been getting into lately. But no one took it lightly, and I would venture to say that this one was just as tough in it’s own way. Everyone got at least two full rounds in, which is no small feat, and Kenny pushed it over the top with 3 full rounds. It was great to sit down afterwards and have a beer to celebrate a great week so far, and take some time to relax. Craig/Heather/Byron- sorry I didn’t have a (root) beer with you too – I was feeling pretty dehydrated and needed that water instead!
06212012
For time:
20 Handstand Pushups
30 Toes to Bar
40 Push Press, 75 lbs
50 Double-Unders
June 20th, 2012
Second day in a row of a ballbusting workout, and you all showed up and crushed it! Mike and Byron had a showdown in the morning, finishing the workout within 6 seconds of each other, with Mike at 34:33 and Byron right behind him at 34:39. It was awesome to see them motivating each other all the way through 30+ minutes of rep after rep.
With a busy gym full of 8 athletes (10 including Chris and myself coaching and helping), Craig brought in the only sub-30-minute time at 29:18. I’m learning alot from Chris on how to set a pace and hold yourself to it in these marathon workouts.
Tomorrow we will scale back on the workout time, but obviously not intensity. Everyone eat well and come back refreshed!
06202012
As many rounds as possible in 10 minutes:
20 Turkish Getups, 18-lb kettlebell
Run 200M
Barbara
Hadn’t done the Filthy Fifty in a while, and it sure brought memories back. 10 movements, each of them punishing in their own way. Do 50 of them? 50 combined, right? 50 of each of them?
Colleen, Mike, Andy, Alex, Kenny, Craig, Heather. These people have no “quit” in them, that is for sure.
Craig set the bar for next time at 26:32. Don’t worry, next time won’t be for a while…
Barbara
5 Rounds for time:
20 Pullups
30 Pushups
40 Situps
50 Squats
Filthy Fifty
Hope everyone had a nice relaxing Father’s Day and weekend overall. Let’s get back to work!
The Filthy Fifty
For time:
50 box jumps, 24-in box
50 jumping pullups
50 KB swings, 1 pood
50 walking lunges
50 knees to elbows
50 push presses, 45 lbs
50 back extensions
50 wallball shots, 20 lb ball
50 burpees
50 double-unders
Father's Day: Rest Day!
I haven’t heard any interest in the Open Gym today, so let’s go ahead and cancel. All you dads get out on the water, go play some golf, or if you really want a good workout on this Father’s Day, show up at your own dad’s house wearing a #1 Dad hat. Prepare to run.
See you all on Monday. I’ll post a workout later on tonight!
Ryan
Ring Work
HUGE thanks to Chris and Kenny for dreaming up and building the awesome ring and rope rig that is now hanging proudly from our high wall! We’ve been practicing some muscle-ups, and noticing that for some reason it’s alot harder to get up there if your feet can’t touch the ground… weird.
Just another example of the amazing support that you guys have given the gym, and I can’t thank you all enough.
Ryan
Nicole
Breakthroughs that happen in class are so awesome to experience, and in the past couple days we have seen some big ones. Yesterday, Mike and Andy came through for themselves in stringing together multiple Double-Unders, saving valuable lung capacity and vastly increasing their chance of a good WOD time. Today Andy came through with a second breakthrough in two days on the Clean, a technical Olympic lift that takes a lot of practice and even more trust in your legs’ ability to stand back up from the bottom of a heavy squat. Kenny joined him in this breakthrough today, and helped Andy see the potential of the full squat in doing heavy cleans.
Andy was fiendishly motivated after understanding the Clean, and took on “Grace” by himself – 30 Clean and Jerks at 135 lbs for time. His measure of performance… and it is definitely going up on the CFKI Record Board this way… was that he completed the workout in “one and a half rap songs”.
Nicole
As many rounds as possible in 20 mins:
Run 400M
Pullups for max reps
Score is total rounds and total pullups completed
June 15th, 2012
Today was a longer workout than most we’ve had recently, a 5-rounder that challenged everyone in different ways – the coordination and rhythm of Double-Unders, the abdominal strength and endurance of Knees to Elbows, and the balance and mental fortitude of walking with weight overhead. A few people came out of the workout with a little bit more of a feel for the Double-Under technique, with Mike and Andy each stringing together personal records of consecutive jumps.
In the end, Craig pulled out the daily win with a time of 15:32, capitalizing on his near-perfect form on the Double-Unders and sheer tenacity to get one more rep on the bar. Amazing job today, Craig!
Tomorrow we take a break from the grinder and go heavy again, this time we’ll practice the Clean and Jerk and then build up to a one-rep max.
06152012
Clean and Jerk, 1-1-1-1-1-1-1 reps