POOL DAY

Pool Day!

Wednesdays continue to be fun, this wednesday was especially fun because Courtney was able to join us! This was a longer pool workout that kicked our butts.

I am looking into getting a swimmer to help us with a swim lesson in the near future. If any of you know someone who is on the swim team let me know so we can all get better!

WOD tomorrow? I CANT WAIT.

Only a semester ago KCF was founded by the godfather, aka Brandon Bocianski. 100 posts and 1 semester later we have a group of dedicated CrossFitters who are getting stronger everyday. It seems like everyday someone does something awesome that a few months ago seemed impossible, and I cannot explain how stoked that makes me. This is due to your hard work and dedication to get better everyday!

Now time for some motivation. I try not to write a lot on the blog, but these are thoughts I want to share. Check out this video of Bart Scott, linebacker for the NY Jets. This video was taken following the Jets defeat of the New England Patriots, a game most predicted would be won by New England. A lot if it is him ranting about those who didn't respect the jets, but my favorite part, really the most important part of the video, is at 0:44. The interviewer says "congratulations, see you in Pittsburg," to which Mr. Scott replies, "CAN'T WAIT!" Listen to his voice when he says that, look in his eyes. This man has a fire in his belly! I feel sorry for the Steelers running backs, lining up against someone with a fire like that. This is how I want to approach every day, every new challenge, whether it be a WOD, at school, or spiritually. Find that fire in everyday victories, take joy in attacking challenges head on rather than tentatively poking around them because we are too scared to find out what would happen if we actually did something. No challenge is insurmountable, the jets can beat the patriots, a knarly WOD like "Bull" is intimidating, but Im going to pick up the bar and move it until I cant move anymore and Im sitting in a puddle of my own sweat trying to breathe again. Now lets take that kind of drive and apply it in everyday life: papers, tests, problems with friends or roommates. See what happens when you stop making excuses and simply do. Let's take that motivation, that FIRE, and apply it in our spiritual lives. See what God can do with you when you stop making excuses and simply DO. Be unwilling to wait any longer, run with a Kopion attitude; running with abandon into a deeper relationship with Christ, our Savior. How exciting is that! I praise God for giving us CrossFit because it teaches us how to find that motivation and allows us to practice it everyday. Now lets make it happen.

WOD tomorrow? I CANT WAIT.

Praise be to God.

Workout of the Day, 1.17

"Mini Bull"

2 rounds for time

100 single unders

25 overhead squats 135/95

25 pull ups

Run .5 mile

Saturday 1/15

Rachel was the lone dedicated crossfitter saturday morning, we celebrated in style with a remix of the dirty dozen WOD. I expect to see everyone on monday at 9PM sharp ready to rock and roll. Come prepared for a good week of training, GET BETTER EVERYDAY!

WOD:

25 walking lunges

20 pullups

50 box jumps 20"

20 double unders

30 push ups

20 K2E

30 KB swing 2pood

30 sit ups

2o squat cleans 35#

25 back ext

30 wallball 20#

1 min cumulative handstand hold

Connor: 16:31

Rachel: 16:50

First Friday

Pre WOD: Learn the Clean (link to a clean instructional video from crossfit.com) For more info check this out: all kinds of links for learning oly lifts.

WOD: 3 Rounds for reps

1 min max ring dips

1 min man rope climbs 15 ft.

1 min sandbag squats

No rest between movements, go go go!

Thursday 1/13

Super knarly WOD today, Matt, Drew, Matt, and Pyne battled out this shoulder killing WOD. The crux to this WOD was to keep moving. This was a longer workout, and as everyone got tired, it was easier to stop during the burpees and rest, prolonging the agony. In a workout like this, it is better to rest for a few measured breaths in between movements, and then attack the next movement at a steady pace to knock them out unbroken.

WOD:

5 Rounds for time

150 single unders or 50 double unders

10 DB thrusters 40#

20 Burpees

Wednesday Friends Day

First pool day of the new semester! Although we had a smaller number today, Brad, Rachel, and myself had a great WOD in the pool.

Pre-WOD: Tabata V-Sit

WOD: 3 rounds for time

Swim 25m underwater, you may come up to breathe, but you can only move forward while submerged. Try to get all 25m unbroken!

10 pool muscle ups

Swim 25m back however you want

25 sit ups

Post WOD: 4x50m relay sprints

Swimming underwater proved a challenge in the later rounds as we got tired and our muscles fatigued. The last 25m's underwater were grueling!

Tuesday 1/11/11

WOD:

5 rounds for time

3 laps on indoor track

20 kb swing 35#

20 push ups

20 med ball cleans 20#

Welcome back! I'm looking forward to a good semester of training.

Christmas Break Gymless WODs

I hope you all are enjoying your time at home. With all the delicious food around the house I thought I would post some WODs to help keep the pounds off. Some of these may require a jump rope or pull-up bar. Most of these only require your body and some motivations.

• Murph: run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile (partitioning bodyweight stuff OK)
• Griff: run 800m, run 400m backward, run 800m, run 400m backward
• Tabata Something Else: Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are burpees, the second 8 are situps, the third 8 intervals are pushups, and finally, the last 8 intervals are squats. There is no rest between exercises.
• Annie: 50-40-30-20-10 reps of: double-unders situps
• 150 burpees for time
• 1 round Tabata sprints (hills if possible) 1 round Tabata bottom-to-bottom squats (Rachel likes these!) There is no rest between exercises
• Run 5k , but every 2:00 do 20 pushups and 20 squats.
• 5 rounds of: 100 squats 20 lunges 35 pushups
• 2 rounds: Max pushups 2:00 Max situps 2:00 Max flutterkicks 2:00 Max squats 2:00
• Bodyweight Fran: 21-15-9 reps of: burpees pullups
• Deck of Cards
• Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck: Hearts - pushups Diamonds - burpees Spades - situps Clubs - squats Jokers - Run 1 mile
• 400m walking lunge

Here are some endurance challenges for if you eat lots of food and feel guilty:

• Burpee Mile: Cover 1600m through burpees. Your chest must touch the ground on each burpee, and you may jump as far forward as you wish on each jump. The next burpee must be completed precisely where your feet land. I have heard it takes about 700-800 burpees and 75-100 minutes for a reasonably fit male. Some have suggested wearing gloves. Scaling to 400m or 800m can be a challenge for those not ready for the full mile.
• Painstorm XXIV: Run 100m 50 burpees Run 200m 100 pushups Run 300m 150 walking Run 400m 200 squats Run 300m 150 walking Run 200m 100 pushups Run 100m 50 burpees
• Triple Murph: Complete 3 Murphs in one session (1 mile, 100 pullups, 200 pushups, 300 squats, 1 mile.) First Murph is completed with weighted backpack or flak vest, partitioned 5/10/15. Second Murph is completed without partitions. Third Murph is partitioned 5/10/15.

Enjoy!

Food

A Kopion CrossFit dinner party was held sunday night, the few in attendance were treated to a delicious meal. The menu consisted of chicken wrapped in maple smoked bacon, sweet potatoes sauteed with spices and mushrooms, and a spinach salad with avocado, pecans, red onion, and cucumber.

Tuesday 12/14

Time for another revisit of a WOD from earlier this semester. The challenge for this WOD was to beat Grandmaster Boch's time and everyone stepped it up in response. This WOD is meant to be a sprint, with all the work done without stopping. Matt F, aka black(neck)beard, flew through this WOD, moving 275 pounds around like it was a pillow or a member of a visiting hockey team. We finished with a delightful set of bottom to bottom tabata squats.

Also, congratulations to Danny Pyne for completing his first bar muscle up on tuesday! Pyne has put in a lot of work, first learning the kipping pull up, and now putting together the pieces for a complete muscle up. Great work Pyne!

WOD:

5 Rounds for Time

5 Dead lift 275/135#

10 Burpees

Rest 10 min

Bottom to Bottom Tabata Squats