Tonight I met up with Andrea, Tom, and Jessica at the Island Athletic Club in Kent Narrows for an hour of free instruction and a workout. We had a great time learning the squat and deadlift techniques and some variations of each… and then started the workout. It’s all fun and games until Mr. Burpee shows up!
“The Fantastic Four”
For time:
25 Sumo Deadlift High Pulls
25 KB Swings
25 Situps
25 Burpees
400M Run
Tom set the bar at 7:32 and Jessica and Andrea finished shortly after that. Outstanding effort all around, guys!
Boxes in "The Box"
Super pumped to have all of our equipment delivered today… now we have to unpack and get it all together! Can’t wait to do it though.
Most of the equipment came boxed up, but Rogue Fitness knows how to make sure it’s easy to get a quick workout in as soon as possible – the bumper plates and bars came on their own palate, easily accessible after getting the plastic wrap off. Those bastards.
After running home for a quick dinner, I met up with Andrea and Jay at the Island Athletic Club to do a CrossFit introductory workout. They both banged out “Fran” in under 8 minutes, and showed great athleticism in our quick squat clinic. Great job, Andrea and Jay! Can’t wait to workout with you guys again.
WOD #1 – Dirty Hands
This morning I went to the gym to accept delivery on a bunch of awesome new Rogue Fitness gear, and I opened the big garage door to let some fresh air in and hope the dirt and cobwebs find their way out!
No such luck as of yet, but for my first workout in the new space I tried to multitask and clean up the floor… that is, do bear crawls and burpees on the dirty cement. Plus, you can do this workout with no equipment at all, which at the moment is convenient. I got some extra motivation from doing a Hero WOD named after Officer Timothy Brenton of the Seattle PD who was killed in the line of duty.
I suffered through this one in 14:40. RIP, Officer Brenton.
“Brenton”
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps.
http://www.crossfit.com/mt-archive2/007209.html
Welcome!
Hi there, welcome to CrossFit Kent Island’s home on the web! This site is still in progress so if you’re checking it out right now, rest assured it’s going to look a lot sweeter in the near future. I’m still getting a hang of this web design thing!
We are also working on outfitting the physical location of our “box”, so in the meantime please feel free to give me a call at 443-988-2145, email me at ryan@crossfitkentisland.com, or leave a comment on this site. I can meet you to train at my home or yours, or meet up at Club One in Chester if you’re a member.
Ryan