Happy Thanksgiving!

Happy Thanksgiving everyone! God has blessed us with so much, we have a lot to be thankful for. Can't wait to see you all soon!

Give thanks to the Lord, for He is good; His love endures forever.

-Psalm 118:1

WODs to do at home over Thanksgiving Break

Just because you are not at school does not mean you can't stay in shape. We will have CrossFit at the normal time Monday night, but not resume until the following monday. Below is a list of WODs. Pick 3 or 4 WODs to do this week. Then post your times to comments.

• 4 rounds of: run 400m, 50 air squats
• As many rounds as possible in 12 minutes of: 10 pushups 15 situps, 20m walking lunge
• run 5K
• 5 rounds of: 100 squats, 20 lunges, 35 pushups
• 150 burpees 
• 5 rounds of: run 400m, 21 burpees
• 1000 air squats for time ( I did this in 27 minutes this summer. I was sore for a week)
• run 800m. Repeat 4 times. rest 3 minutes between rounds
• Painstorm XXIV: Run 100m, 50 burpees, Run 200m, 100 pushups, Run 300m, 150 walking lunge, Run 400m, 200 squats, Run 300m, 150 walking lunge, Run 200m, 100 pushups, Run 100m, 50 burpees

Get creative. If you have a jump rope use it. If you have a hill run it a few times. If you find a pull up bar at a park make up a workout. The possibilities are endless. Have a great break everyone!

That Fran Feeling

Kirsten, Rachel, Melby, Seager, and I showed up for a burner of WOD this morning. My brother, Miles, sent me a WOD courtesy of our friends at CrossFit Biola.

10 rounds for time of 10 KB swing (53#, 35#), 10 burpees
Deceptive? Maybe. Destructive. Yes.

The picture of Seager after doing this WOD with a 2 pood says it all.

Thirty Threes

Is that a grandma you might ask? That is indeed a grandma. What is she doing? She is demonstrating excellent form on the medicine ball clean. Full hip extension and a shrug, all with explosiveness. So no excuses to not clean correctly! 

We warmed up with med ball cleans and then worked it into the WOD. 

WOD: 3 rounds for time: run 800m, 33 medball cleans (20#, 10#), 33 push press (45#, 20#)

This WOD worked the longer time domain. Way to push through on the cleans and push press. Tomorrow is a team WOD. Come ready to do work. Times are below

2 fer 1 Thursday

We had the dedicated of the dedicated out Thursday night. These four brave men thought they were only doing one WOD, but we had two in store for them. CrossFit is about being prepared for the unknown. This was one of those days.

First WOD:

4 minutes of max rep box jumps, 3 minutes of max row for calories, 2 minutes of max rep DB Thrusters, 1 minute of max rep burpees.

Your score is your total reps. Nothing too fancy about this WOD. All mental and pure suckfest. If one WOD was not enough we hit a second one 5 minutes later

Second WOD:

50 hand release pushups, 1 mile run immediately after

Nothing special here either. Work hard when fatigued. Great effort boys. Times are below.

Get Better at Swimming Fast 11/17

Today we went back to our normal routine of pool day wednesday, and it did not disappoint. Today's single discipline WOD consisting only of swimming worked the cardiovascular system and moved us along our path of becoming better swimmers.

WOD

6x100m sprints.

Rest 3 min between rounds.

The rest allows for an all out effort lasting around two minutes.

Times:

Overhead on Tuesday

I would by lying if I said I didn't get some enjoyment out of watching people stare at us when we do CrossFit. Many heads were turned our direction on tuesday as we moved a bunch of weight around...over our heads. The overhead squat is a little practiced variation on the traditional squat, but instead of resting the weight on our shoulders, it is locked out overhead. This not only works the lower half of the body, but also dramatically strengthens the muscles that comprise the shoulder girdle. Coach Mark Rippetoe, or Rip, teaches the overhead squat in this video, check it out for some technique tips. Pictured above, Matt F. went off and OH squatted 199 pounds, nice work Matt!

Local allstar Rachel S. gets deep with 110# overhead, nbd. Is that a smile or a grimace?

Fanday 11/15

FRAN! A beast of a woman, sure to put you on your back, fry your nervous system, and leave your forearms feeling like rocks. Fran is a classic CF benchmark workout, loved and hated by CrossFitters across the globe. A classic couplet (two paired movements) completed in the 21-15-9 rep scheme, shes quick and dirty. Because of its shorter time domain, it is often repeated, and some have it down to a science. Check out this guy, Fran in 1:53! Once we get our kipping pull ups down, we will see a dramatic decrease in our Fran times, as doing 45 strict pullups with full ROM is a challenge for most. Way to go to everyone for working, esp those who completed Fran as Rx!

WOD:

21-15-9

Thrusters 95#

Pullups

Post WOD: 100 sit ups

Times:

Team WOD 11/13

We decided to do a team WOD this saturday. Doing a WOD as a team adds an extra element to the WOD, now when you rest in between your reps, or slow down on your run, your team is waiting on you. As CrossFitters, the usual response to this added pressure is to turn it up a notch, and push our limit for the sake of the team. As a team, seeing your team member lay it out on the line is extremely motivating, making for a super fun WOD.

WOD:

As a team complete the following for time:

200 overhead squat 95/45#

1, 4 corner track suicide per member

400 double unders

Viernes.

Viernes means friday in spanish. We do CrossFit on friday, on this particular friday, we did CrossFit outside. Not only were we outside, but a great crew showed up, including mother, runner, scholar, and esteemed professor of Political Science/International Relations Dr. Sandra Joireman! A lactic acid inducing, endure the suck, quad burning, "why am I doing this?" WOD was the perfect choice to celebrate the end of another week.

WOD:

For time:

400m walking lunch

50 push ups

50 sit ups

two footed hops up stadium steps

bear crawl down.

Times:

All times Rx unless noted.

Matt: 14:15

Jay: 15:23

Emily: 17:14 1/2 hops and 30 yd bear crawl on turf

Ryan: 15:59

Melby: 16:37

Matt: 17:38

Jeff: 17:39

Graham: 15:16

Israel: 19:37

Rachel: 18:08 50 sq + 50 yd bear crawl

Dr. J: 17:26 50 sq + 20 yd bear crawl

Thursday 11/11

"The Wo/Manmaker"

This WOD was originally called "The Manmaker," after the exercise of which it is comprised, but our KCF ladies do work on the regular, and deserve to be included in the title. This was a knarly WOD, the man maker movement works the body from head to toe, combining elements of plank balance, deadlift, clean, squat, and press.

WOD:

10 Min AMRAP

Max Manmakers 25#

Every 1:30, sprint to the far wall of the indoor track and sprint back and continue man formation.

Score is total reps of manmakers.

Pyne and Graham Feel Manly

Impossible is nothing.

I have no words, pure strength and determination. So cool!

Climbing!

Tomorrow, for those who wish to join, meet in front of the SRC at 3:30, we are going climbing at Vertical Endeavors. It is super fun and a great way to employ the functional fitness we gain at CrossFit.

The 9:00 class is still on as usual.

Wednesday 11/10

Fight Gone Bad Remix!

WOD:

3 rounds, 5 minutes in length. There are 4 exercises each round, every person completes as many reps as possible of one exercise for 1 minute. After 1 minute athletes rotate, completing a max rep attempt in the second exercise for 1 minute. This continues for four (4) minutes, until athletes have attempted max attempts in all four exercises. This is followed by a minute of rest, then repeated twice more, simulating max effort given in three rounds of a fight. The stations are as follows:

Push Press 75/45#

Beam Jumps (3 jumps = 1 rep)

Goblet Squats 53/35#

Burpee Pullups

Scores:

CJ: 129

Graham: 146

Rachel: 188

Andrew: 113

Doug: 114

Melby: 141

Pyne: 202

Israel: 147

KCF Mongoose

How does a mongoose kill a cobra? Here's how.

Tuesday 11/9

Serious SDHP's w Kirstin and Emily.

WOD:15 Min AMRAP (as many rounds as possible)

10 K2E

15 Sumo Deadlift High Pull 95/45#

10 Games Style Push ups

Post WOD:

Streeeeeeeeeeetch

This is what you see after a good AMRAP.

The AMRAP is a change from our normal style of workout which is counted down by the number of reps. To succeed in the AMRAP, you must establish a good pace to be maintained for the entirety of the workout. Jumping out of the gate with all out intensity is awesome, but usually ends up in burnout. So its not all out effort, just a high level of sustained effort to maximize rounds finished.

Times:

Monday 11/8

Pre WOD: Tabata This! mini.

Tabata Squat

Tabata Situp

WOD: 21-15-9

Front Squat 115/65

Lateral Burpee Over Bar

Post WOD: 500m Row for time

We made great use of our hour on monday, got everything nice and loose with two tabata intervals (20 seconds of all out effort followed by 10 seconds of rest, for 4 minutes), squat at situp, then hit the WOD. The front squat is a new take on a familiar movement. A strong lumbar curve is crucial for balance on the front squat, as Brett demonstrates above. Note how his chest is up, back is not rounded, the bar is over his heels, and the full depth of the squat. With a little wrist flexibility, he will get those elbows through and move the bar up higher on his shoulders for an excellent front squat.

Scores/Times:

Climbing

KCFers, whoever wants to go, we will be going climbing at vertical endeavors gym tomorrow, leaving from the front of the SRC at 330. Its $7 to get in, plus extra if you dont have equipment.

The 9 o clock workout is still on as usual.

Murph

Last Hero WOD of the week. I know everyone was tired and sore, but we had to finish with a bang. Murph is one of the classic Hero WOD's and a "favorite" among CrossFitters. We had three of the dedicated show up for their 5th hero WOD of the week this morning. Way to go Pyne, Rachel and Compton!

For time:
run 1 mile
100 situps, 200 pushups, 300 squats
run 1 mile

Break up the bodyweight movements as needed.

We subbed 100 situps for 100 pullups because of the high pullup volume with Roy. This did not take away from the difficulty of the WOD. The bodyweight movements are all mental. Just keep pushing. Times for the dedicated few are below.

Roy-boy Friday

Four out of five hero workouts down. Big ups to everyone who has come out and battled so far this week. We have had some long workouts, keep your eyes on the prize, for soon we will be able to rep some crispy Kopion CrossFit hero week t-shirts.

Friday's WOD was Roy:

5 rounds for time

15 deadlifts 225#

20 box jumps 24"

25 pullups

Once again revisit the deadlift, the foundational movement to almost all olympic lifts. Emphasis on perfect form is crucial on a high rep, high weight WOD like Roy, to prevent lower back injury. We found out that the box jumps coupled after the deadlifts were a joy on tired legs, ryan was lucky enough to do his on a 30" box! Good work everyone on pushing through this WOD, as we are all feeling the fatigue of Hero week.

Times:

CrossFit Girls

CrossFit girls are super cool! Check out these two battling it out w a 135 pound power clean and hand stand push ups :)

11/4 Jackie

I still can't believe it's november! On this fourth day of november those that showed up today were treated to a date with the wonderful Jackie.

WOD: "Jackie"

1000m Row

50 Thruster 45#

30 pullups

From the front she looks great, "shouldnt be too difficult," you think. Once you get to know this minx. however, things begin to change. The row is done as a sprint, depleting any immediate energy stored. 45 pounds seems light, but after the row, and done 50 times with complete range of motion, that bar begins to feel 400 pounds. Finally, the thirty pullups are just an added treat to this wonderful lady.

Times:

Stephen: 9:50 Rx

Matt: 10:57 Rx

Ryan: 12:40 10 pullups and 2o bw rows

Mike: 14:57 bw rows

Hero WOD III: Stephen

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

We honored another fallen hero wednesday with a delicious ab/hamstring/lower back WOD. I sure I'm not the only one who had trouble sitting up in bed this morning.

WOD:

30-25-20-15-10-5 Reps for time

GHD sit ups or straight leg situps x1.5 reps

Supermans (x1.5 reps)

Knees to elbows

Straight leg deadlift 95/45

The GHD Situp is a more advanced movement, but is one of the best core strength building exercises out there. From the Crossfit Journal article on the GHD:

The lesson we’ve drawn from the GHD sit-up is that in spite of the primacy of hip flexors over trunk flexors, or the abs, in this sit-up it recruits the abs powerfully in two ways. First, the movement takes the trunk from hyperextension to full flexion, albeit with negligible load. (No crunch can match this range of motion.) Second, the role of the abs in this sit-up is powerful and largely isometric—i.e., they stabilize the torso from undue extension.

When coaching the GHD sit-up, we cue for the athlete to sharply extend the legs while coming up. The difference is obvious to everyone watching when rectus femoris kicks in. Those who have identified the GHD sit-up and other feet-anchored sit-ups as a source of low-back pain seem to always pull with the iliopsoas alone and never use rectus femoris. Those who’ve had problems with low back pain from GHD or roman chair sit-ups will find considerable relief by training to use the full complement of hip flexors in performing sit-ups.

USE YOUR LEGS! This will eliminate that pinching feeling in the lower back.

Times:

Hero WOD II: Coe

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

WOD:

10 Rounds for time

10 Thrusters 95/45

15 games style push ups

At first glance this workout doesn't look to hard,

only ten rounds of twenty reps. But we found out it was qui

te the opposite. The shoulders burned out quickly in this couplet of an overhead movement and full range of motion push ups. Big ups to everyone for working hard and finishing this one, especially everyone who did it as prescribed (Rx).

Congrats to everyone who is getting their kipping pull ups! Rachel is pictured here, Courtney got 10 in a row this week, Pyne is linking kips, way to do work everybody.

Times:

Hero WOD 1: Helton

Today kicks of day one of Hero week. 5 CrossFit hero workouts in one week = the sorest your body will ever be. If you do all five hero workouts in six days this week then you get a Kopion CrossFit t-shirt for $5 dollars. If not, well you can still buy one. The hero workouts are in honor of fallen servicemen and are mental to be brutal mentally and physically. The first workout of the week was Helton.

3 rounds for time of:
run 800m, 30 DB squat clean (50#), 30 burpees



U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

This was a beastly workout for the first WOD of the week. I loved the effort and determination by all the finish. Way to go. I hope you are not too sore because Coe will suck, Stephen will suck, Roy will hurt even more, and Arnie will make you want to cry. Do not dismay by this point you will have made it through Hero week and will be a better man/woman for it, even though you may feel like a child by the end of it. Let's do work this week. 

BURPEE MANIA

Get urpee with burpees. Friday was a knarly knarly wod, it sounds simple: 10 rounds of 1 minute max burpees with one minute of rest in between each round. Only a twenty minute workout, with ten minutes of rest! But of course, it was not so easy. The key with burpees is controlling your beathing, while repeating in your head, I love burpees, burpees are fun, I love burpess, burpees are fun.... Brandon, of course, dominated this WOD, averaging around 25 burpees a round. The key to this workout was finding a pace and maintaining it, scoring a consistent number of burpees per round. This workout was scored by the total number of burpees in all 10 rounds, and also by how many days you were sore after this workout.

It could be worse, we could've made you do flying burpees...

I wrote burpees 13 times in this post. Burpees are great.

CrossFit toto

Sorry about the delay, I had a case of the fridays....and my fingers hurt...No excuses! It wont happen again. Thursday, if we can remember that far back, was different from the metabolic conditioning workouts we have been doing. CrossFit Total is a strength workout, and since strength is one of the 10 components of fitness, this workout was a benchmark to test where we are in the component of strength. Strength is an aspect that should not be ignored. It is a crucial element in lowering workout times, if you can clean 200 pounds, all of a sudden cleaning 95 pounds for 30 reps in a workout is no longer a daunting task. Grueling metcons have their place, the feeling of a butt kicking workout is great, but strength should not be neglected. And for you ladies, remember, strong is the new skinny!

The results were fantastic, people put up some great numbers, especially for those who had

never pr'd before. This is a workout we will revisit in the future to check out progress. Who will be the first to break 1000lbs??