Workouts

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

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

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:
Helen
3 Rounds for Time:
Run 400M
1.5 pood (55 lb) kettlebell swing, 21 reps
12 pullups

05292012
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.
Cindy
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!
 
05302012
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.
Nancy
5 rounds for time:
400M Run
15 Overhead Squats (95 lbs)

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!
“Hope”
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.

On Sunday I took my brothers Nate (left) and Barrett (right), along with our kids (that’s Nate’s daughter Rhea with us in the pic) to CFKI to check out the new digs and hit a WOD.  We made up a cool workout that tested some of our sweet new equipment and all of our endurance levels.  And of course, a tough workout just gets tougher when you’re looking over your shoulder to see if your brothers are catching you!
We all finished under 20 mins and then headed home for a cold beer outside in the beautiful weather – awesome day!
 
“Brothers”
3 rounds for time:
20 reps Ground to Overhead (Snatch or Clean & Jerk), 65 lbs
20 Pullups
20 Box Jumps, 24-in box

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!

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