Category: Movable Type

3 Rounds for time:

50 Double Unders
50 AbMat Sit-ups
50 Good Mornings (45#/33#)

Results

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Good Morning with Rona:

Banded Good Morning with Moe:

The trend continues. Hard work and persistence pays off. Congrats to Sangeeta for her first rope climb! Just yesterday she was learning how to lock her feet. Congrats to Steph as well for kipping multiple pull-ups together today too!

Notes:

Welcome to Judi who began Elements today and rocked out two rounds of “Baseline” in her first CrossFit WOD!

Sign up for your time slot in the gym for the “Skinny Dip” Body Fat Re-test this Saturday to end the Paleo/Zone Nutrition Challenge. We can’t wait to add up all the pounds lost! 

This Saturday those trying for the Affiliate Team are completing as part of the selection process a “RX Skills Challenge” for their WOD. There will be 32 skills based on the same test that CrossFit Oahu runs. These will test a wide range of fitness and will use exercises that include barbells, dumbbells, gymnastics skills, medicine balls, box jumps, kettlebells, ropes and bodyweight. The tests are pass fail; go or no go. We want to run this for the rest of the group but logistics (and equipment) will prevent it for scaling, so we will have an alternate WOD for the main 10am and 11am class (no sign up required). If you feel confident that you can attempt the barbell and dumbbell loads and gymnastics skills as RX’d then you are certainly welcome to give the Skills Challenge a go. You don’t have to be able to do them all to try! (Why did I use so many exclamation points today?!!!)

For a sneak peek look here:

Continue reading “Take a Bow”

Here’s to the Easter Bunny bringing kettlebell eggs to your little ones. We wish all of you a Happy Easter and if you don’t observe it then we wish you a happy Sunday!

Yesterday was Lorri’s last Saturday class, and it was a memorable one!

Strength WOD:

Hang Power Snatch

1/1/1/1/1

* Work up to 1RM (1 Rep Max)

Quote of the Day: “If I go slow, I mess it up. It’s all about power!” ~ Jackie

Bonnie demonstrating power below:

Check Out WOD Immediately After:

Choose a minimum of 2 out of 6 exercises and conduct a max effort attempt:
Muscle-Ups
Handstand Push-ups
Push-ups
Max Height Box Jump
Pull-ups
Double-Unders

Results

Max Effort Fun:

The power snatch is our focus this week and next. We started with the basics yesterday on the jump and land and expanded it today to include high hang snatch, hook grip, and the speed required to generate power from the hips and shrug to rip the bar overhead while pulling under it. The high hang means you have a very slight dip with the bar traveling towards the “pockets” before quickly pulling, shrugging and reversing direction to move it overhead. Being a technical lift, don’t expect to pick it up quickly or to pile on the load. Like all the movements we do, focus first on the form and technique before worrying about what weight to pursue. We train to become proficient at Olympic lifts to build power, speed, and strength and to become functionally more fit. We don’t expect any of us to turn into Olympic caliber lifters.

The max effort portion of the WOD generated a lot of PR’s today and also a new 1st! Jana got her 1st pull-up quietly under the watchful eye of her fiance Jorge (pictured below). She then got a couple more to capture it on film. Congrats and it’s a payoff to a lot of hard work. Everyone else who attempted a max effort today I believe set a PR. The motivation was certainly high and the encouragement even higher. A few other highlights would be Mark B’s 99 double-unders and 54 1/4″ box jump as well as Graham’s 82 push-ups and Kim getting 24 pull-ups! 

Post to comments if you like the max effort and what other ones you would want to see. Oh and tomorrow is the cross-box WOD and this one comes from Jesse at Local’s Gym!

5 Rounds for time:
40 Double-Unders
30 Box Jumps (24″/20″)
20 Kettlebell Swings (53#/35#)

Results

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View this photo

  Soaked head to toe either from sweat or rain; the guys demo this WOD:

This was brutal. Surprisingly so. Knowing main site WOD’s are always both physically and mentally challenging, this one snuck up quickly on you. Everyone was gassed by the end after each class and as Eli noted very “Zombie-like”. Double Unders are improving for many and the emphasis on jumping the box jump is also leading to better athleticism. Remember the box jump is primarily an exercise used to develop explosive hip extension that translates directly to the Olympic lifts of the clean and snatch. It also builds better agility, speed, coordination and stamina which pay off across the board in many other exercises. So take the time and try to jump as much as you can, regardless of height. It will increase your power.

Notes:

Attention Parents! We are asking for your help regarding kids in the box and the rules and use of the Squatch Cave. First I want to take a moment to mention what our purpose is as a CrossFit facility. Our goal is to build fitter individuals and a fitter community. We strive to offer no nonsense, high intensity functional fitness in a safe training environment that can properly provide coaching and an atmosphere of encouragement and success for all of our members. We do not offer daycare or kid-sitting services. We certainly don’t want to be in the practice of having to police children or be the “bad guy” so we look to you as parents to help us all ensure the kids are following the rules, being safe, being respectful, and above all reminding them that the gym is just that, a gym. Please be mindful that many of our members do not have children. We provide the Squatch Cave to those of you who are parents as an alternative waiting area for you to utilize when you have your kids and coming in for your workout. 

The Cave is unsupervised and use at your own risk. It has toys. It has some books, blocks, and other things that kids like to use to pass the time while waiting for you. We love to let them out to play after all the adults are done. However before they can play or leave they all need to help clean up. They also need to wait in the Cave or play outside but not keep running in and out. It’s not only for their safety but also for yours and are just part of our rules. We need to focus on running the gym and being your coaches so please help us by ensuring the kiddos know to follow the rules and listen to the adults or they won’t be allowed to come back into the gym. We really don’t want to have to make that kind of decision. Thanks for your understanding and cooperation!