Revised Class Schedule – Week of 6/11/2012

CrossFit Kent Island team –
Due to my work travel schedule next week, we will have a revised class schedule on Monday, Tuesday and Wednesday.
Monday, June 11th: 6am, 7am, 7pm (6pm is cancelled)
Tuesday, June 12th: 6am (7am, 6pm, 7pm are cancelled)
Wednesday, June 13th: 6am, 6pm, 7pm (7am is cancelled)
 
I apologize for the inconvenience, and will be posting workouts to the site that can be completed at home or alternate locations.  I will also add capacity in the remaining classes each day so that no one gets shut out of attending class if they would like to come to a different time than usual.
Thanks for understanding,
Ryan

June 8th, 2012

Pretty rad workout today, ladies and gents!  The old 10-9-8… workout seems like a big smiley face because it’s just going to get easier, until you do it.  You all went hard on it though!  Alex got the best time with strict handstand pushups the whole time at 22:25, and Craig came in at 15:07 with assisted HSPUs.  Beauty!
Welcome, by the way, to Craig, Heather and Ryan, who will be joining us starting… well, today!
06082012
3 rounds for time, using your 5 rep max Overhead Squat weight for all movements:
12 Deadlifts
9 Squat Cleans
6 Push Pressses
3 Overhead Squats
Run 400M

June 7th, 2012

Today was another one of those deceptively tough workouts, with relatively low rep sets of pullups and ring dips (5 each), but combine the lack of experience that many athletes have on the rings with the number of quick sets you’re doing in a row (5), and it’s a ballbuster.  Oh, yeah, and then run an 800M afterwards.
Nice job to Kenny with the low time of the day at 9:56.  Kenny said that because he was using kipping pullups, it was almost like the pullup sets were the “rest period” of the workout.  I love it.
06072012
10-9-8-7-6-5-4-3-2-1 reps of the following:
Pullups
Handstand pushups
Situps
Box Jumps

June 6th, 2012

There was some awesome lifting going on today at CFKI, as Andy and Kenny finally got their wish and got to go heavy on some deadlifts.  Some big lifts coming from Chris, Alex and Andrea too, not to mention Patrick wearing khakis and boat shoes!
The big lift of the day goes to Mike, who pulled 345 lbs up 5 times, and then 365 lbs 3 times.  Sorry we had to give away your secret identity, Mike, but had to get this pic on the site.

 
 
 
 
 
 
 
 
 
 
06062012
Run 800M
5 rounds of the couplet:  5 pullups, 5 ring dips
Run 800M

June 5th, 2012

Time to go heavy!  We’ll make sure everyone’s got some good form on the deadlift, then spend 5 sets finding your 5-rep max.
06052012
Deadlift 5-5-5-5-5 reps

No 7pm class today

Hey all – our 7pm class is cancelled tonight, it’s Denee and I’s 7th anniversary so we’re going to head out to dinner.  No one was signed up for that class so shouldn’t be changing anyone’s schedule, but just wanted to let you all know!
Ryan

Week One Complete!

Chris L dominating the Double-Under

Well, we have one full week behind us as a full-fledged CrossFit affiliate gym, and man does it feel good!  We have some amazing athletes working out with us, and not just because of their athletic talent which is plenty, but these ladies and gents are also truly great individuals.  Everyone has been so welcoming, hilarious, and helpful, and I’m just so damn excited to see where this little CrossFit box on the Eastern Shore ends up.
I also have been in touch with Leah from CrossFit Nation, an outstanding box down in Easton, and it sounds like we need to get ourselves ready for an Eastern Shore affiliate challenge at the end of July in Sailsbury!
Here are some pics from the first week – I obviously didn’t capture everything, but will definitely keep snapping on the iPhone to make sure I get all of your outstanding feats on film!
Can’t wait to see what Week 2 has in store.
My son Everett, visualizing the muscle-up or just playing monkey

 
Kenny's shirt is too short, but his Handstand Pushup is right on

 
 
 
 
 
Kenny and Chris G showing great form on the "The Wall"

 

June 4th, 2012

Like Fran, but with sprints built in!  I’ll mark the running distances on the street.  Enjoy.
06042012
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