CROSSFIT ASIA IN OKINAWA｜SPORTS　GYM: February 2010 Archives

01 March 2010

5 Rounds for Time:
10 Chest to Bar Pull ups
15 Ring Push ups
20 GHD Sit ups
25 Back Squats w/ Barbell 45lb/35lb
Post time to comments

Learning the box squat....

There were a lot of PR's this month, both in Metcon's
and strength centric WOD's. Should we continue on
this course with programming or gravitate back to
the main page?

AM Boot Camp is a go for the 8th!!! There are still
a couple spots open .. get in here and reserve your
spot before its too late .. we will only have room for 12
total participants!

A week and a half left in the Lean Up Challenge!! Make
one last push this week, we will start taking photo's on
Tuesday and to be eligible you MUST have your picture
taken by Wednesday evening before we close ..

Voting
will continue until Friday and we will
announce the winner that evening during our first annual
C2 Fishing Tournament.
Entry will be $10 and there will be a prize for the winner!
Come on out and have a good time with the lean up challenge
winners, fishing tournament participants and a keg of beer.. We
might even throw a "Century" in there for some extra fun!
More to follow!

By crossfit on February 28, 2010 4:15 PM | 14 Comments

27 February 2010

Row 5K
Post time to comments

Space will be limited .. there will be a
sign up sheet on the board for the WOD's ...
We will accomodate everyone but we can only
row 6 athletes @ a time...

If you are looking for something to watch this
weekend I highly recommend Food Inc.... Nicolle
is planning on showing it Sunday @ the gym if you
want to hang out with everyone's favorite trainer!!

By crossfit on February 26, 2010 6:52 PM | 7 Comments

26 February 2010

10 Rounds for time of:
3 Clean and Jerks 135/ 95 lbs
3 Muscle Ups

Post time to to comments

Death by 10 meters... Good Times!

By crossfit on February 25, 2010 6:23 PM | 6 Comments

25 February 2010

"Michael"
3 Rounds for Time of:
800 Meters run
50 Back extensions
50 Sit ups
Post time to comments

Laura's big PR During CFT 270lbs and
only barely missed 275lbs. Awesome!
I am going to put it out there and say she
will have a 300 lb deadlift before summer,
and still be rocking big metcon numbers!

By crossfit on February 24, 2010 6:27 PM | 7 Comments

24 February 2010

REST DAY!!!

She's still alive!!! ..Really!!!!

Starting to look like the Mid Morning
Bootcamp is a gowill start on the 8th of
March after the cert is over with ... still
plenty of time to do your assessment
and get signed up!

By crossfit on February 23, 2010 9:49 PM | No Comments

23 February 2010

CrossFit Total

Back Squat
Shoulder Press
Deadlift

Make three attempts @ each lift
to establish a 1 rep max. Add the
best 3 lifts together for your total

Post results to comments

Olympic Weightlifting Cert is less than 2
months out!!! Make sure to get registered
so you don't miss this it will be epic ... It's
only $250 to reserve your spot.... Git'er done!!!

REGISTER HERE

There will not be strength training today
because of the CFT

By crossfit on February 22, 2010 9:38 PM | 8 Comments

22 February 2010

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

If you are attempting to perform this WOD

to CF Games standard the Handstand push ups

should be performed on parallettes with 3 45lb

bumpers. Kipping is not allowed!

Post results to comments.

Boot camp doing their final battle with Fran!
Congrats hope to see you back in here for
warrior classes soon!

The Mid Morning Boot Camp already has 6
interested athletes ready to give it a go ...
We will come up with a date for it by the end
of the week, there still room for a few more able
bodied people

By crossfit on February 21, 2010 6:01 PM | 6 Comments

21 February 2010

Angie
100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

Post time to comments

Strength training plus .the benefits of
being strong!!!

Ashleys lean up challenge team please
send me your logs @ your earliest
convenience so I can give them a look
see .. I would also like to meet with you
guys sometime this week so please shoot
me an email and give me some ideas for
times and activities .. thanks for your time!

By crossfit on February 20, 2010 3:51 PM | 5 Comments

20 February 2010

Rest Day!!

We are considering adding a mid-morning bootcamp
if we have enough interest by this time next week it
will be on. The proposed time is 0930-1030 Mon-Wed
and Fri. Please call to schedule an assessment if you
are interested 0989877754

Don't forget we have a bootcamp and
Nutrition Seminar going on tomorrow.
The first WOD will not be until 1400
(if we're lucky)... good thing its a rest day!!

By crossfit on February 19, 2010 7:23 PM | No Comments

19 February 2010

Establish a new one rep max for
Power Clean:
warm up 5x2 @ 75% of 1RM
Make only 3 attempts
A good strategy:
1st attempt 95%
2nd attempt 102%
3rd attempt 105%
Post loads to comments

The Games WOD took its toll on just
about everyone in the gym.. Get some
rest hit it hard in the next cycle!

No AM Strength Training on Saturday
We are still on for 1700 though!

Oly Lifting Workshop on Sunday @ 1500
We will be covering the the Jerk and Split
Jerk.

By crossfit on February 18, 2010 6:49 PM | 1 Comment

18 February 2010

Death by 10 Meters
run 10 meters the first minute
run two 10 meter lengths the second minute
run three 10 meter lengths the 3rd minute
continue until you can no longer complete the
number of lengths for the prescribed minute.
Use the remainder of each minute for rest!

Post minutes to comments

Only two more days to get yourself signed
up for bootcamp!! Call us @ 0989877754

By crossfit on February 17, 2010 7:24 PM | 5 Comments

17 February 2010

For time:
155/105 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40/25 pound dumbbell Push press / push

jerk, 30 reps
30 Double-unders
135/95 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45/

25lb plate held overhead

This is a 2009 CF Games WOD ..

scale appropriately!!

Post time to comments.

By crossfit on February 16, 2010 6:54 PM | 8 Comments

16 February 2010

Rest Day!!

Last call!!! Bootcamp still has openings .. get
in this week for your assessment!!!

Tom's group!! Lets meet @ 1800 Tuesday
after strength training!! Bring your food logs!

Nutrition Seminar should start sometime
around Noon... It's going to be a long one
but don't worry we will take breaks!!

By crossfit on February 15, 2010 4:50 PM | 1 Comment

15 February 2010

"Diane"
21-15-9 repetitions of:
225lb Deadlift
Handstand Push ups

Post time to comments

We had 3 out of 3 athletes (not the ones
pictured above) pass the ninja
test this weekend! Hopefully next month
we will have a full house for it!!

Tom's Lean Up Challenge Team, if you
can make it lets meet on Tuesday... throw
some times @ me in the comments and
we will see if we can come up with a time
that suits everyone!!

By crossfit on February 14, 2010 4:24 PM | 5 Comments

14 February 2010

"Floating Helen"
3 Rounds for time:

500 Meter Row
21 Kettlebell Swing @24kg/16kg
12 Pull Ups

Post time to comments

We need more rowers!!!

Don't forget Monday is Holiday Hours ..Plan
accordingly!!

By crossfit on February 13, 2010 5:49 PM | 2 Comments

13 February 2010

4 rounds
Sprint 800 meters
Rest is 2:1
(twice as long as it took you to run the 800)

Post times to comments

THE NINJA TEST IS TODAY @ 1500! IF YOU HAVE BEEN A
WARRIOR FOR A MONTH AND FEEL LIKE YOU ARE SOLID
IN THE 9 FUNDAMENTAL MOVEMENTS AND BASIC
UNDERSTANDING OF POWER CLEAN/HANG POWER CLEAN
BE HERE!! GOOD LUCK IT WILL BE CHALLENGING!!

Don't forget our next bootcamp is only a week away!!
call to schedule a time for your assessment.

As always we will be running a Nutrition Seminar
directly following the Boot Camp Intro.... This is
free for members $25 for non-members. Please
find a sitter for your kids as it really sucks for them
to not be able to "play" in the play area because of
the lecture.

There is still a couple openings for the Level 1
certification. If you haven't heard we have an
all star line up of trainers coming!! Pat Sherwood,
Bobbi Milsaps, Kevin Lim and 2008 CrossFit Games
Champion Jason Kalipa!! Even Tyler Quinn's mom is
coming as an intern trainer!! I hope she brings his
grade school pics!!

By crossfit on February 12, 2010 6:13 PM | 2 Comments

12 February 2010

Rest Day!!!!!

Monday we will be on holiday hours!!

Don't forget the Warrior upgrade test is Saturday
ask a trainer if you missed the last post about it!

No Olympic Weightlifting Workshop Sunday, sorry
I have another pressing engagement that day!!!

Don't forget Strength Training Class is @ 1000
Saturday!

By crossfit on February 11, 2010 7:46 PM | No Comments

11 February 2010

Bushido
3 Rounds for time of
9 Muscle ups
15 Burpees
21 Kettlebell swings @ 32kg/24kg

Post time to Comments

I see some muscle ups in his future!!

I know we are trying some new stuff in regards
to the programming but we aren't making this
stuff up ... these are vetted techniques used by
the strongest folks in the world. We don't have
to have a near death experience every WOD for
it to be effective, which I am so grateful for!!
Please just bear with us and you will reap the
benefits! We promised you in our new years
mission statement that there would be some
changes in the works to make all our athletes
better, faster and stronger this is all part of it!

By crossfit on February 10, 2010 7:29 PM | 7 Comments

10 February 2010

Shoulder Press

75% of your 1 rep max
10 sets of 2 Repetitions
Rest up to 2 minutes between sets
add up total tonnage and post to comments.

If you don't have a 1 rep max
do 5-5-3-3-1-1-1 to establish those benchmarks

By crossfit on February 9, 2010 6:12 PM | 7 Comments

09 February 2010

"Cindy"
Complete AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete AMRAP 20 minutes of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and

rounds completed to comments.

Compare to 091110.

We will be holding the first warrior level up test
on Saturday @ 1500. To be eligible you must
have @ least 1 month as a member or been
told by a trainer to that you are eligible.

Some of what will be tested:
-Ability to perform the basic movements to standard
-Ability to scale a workout intelligently
-Ability to perform the power olympic weightlifting
movements properly
-There will be more but these are what we have decided
will definitely be tested. Stay tuned!

By crossfit on February 8, 2010 6:35 PM | 6 Comments

08 February 2010

Rest Day

Cyrise getting some extra deads work in..

Strength training starts Tuesday the AM
session will run from 0900 to 1000 Tues
and Thursday and 1000-1100 on Saturday
(with the 1000 Ninja class being cancelled).
The PM class will run 1700-1800 on the same
days with no change to the regular WOD schedule.

ATTENTION: There are currently less than 10
people registered for the April Olympic Weightlifting
Cert... I know that alot of you are probably waiting
to make sure some short notice TDY doesn't pop up
but we are not giving Coach B any warm fuzzies in
regards to how many people to expect. If you are pretty
sure you are going to be able to attend then @ least go
to the registration page and put a deposit down so that
they know we are serious about a Oly lift cert. here in
Asia.... This is what the masses wanted so I went out and
got it for you, lets get signed up!!!

OLY LIFT REGISTRATION

By crossfit on February 7, 2010 6:15 PM | No Comments

07 February 2010

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090530.

By crossfit on February 6, 2010 3:46 PM | 1 Comment

06 February 2010

Run 5k
Post time to comments

By crossfit on February 5, 2010 8:27 PM | 2 Comments

05 February 2010

Row 250m
21/15/9 reps of
Thruster (M:115#/W:85#)
Kettlebell swing (M:54#/W:35#)
Row 250m

This WOD comes to us from Jason Kalipa 2008
CFG Champion. He has been posting a weekly
challenge WOD since the new year..good stuff!

Post time to comments

5 CrossFit Games hopefuls all in a row!

Are you planning on competing in regionals?
You don't need to be a firebreather or even
be able to do the WOD's as Rx'd. You can
just participate for the sheer fun of it!!!

Don't forget we are closed Saturday unless
you are participating in the ladies day
event.

We will start Strength Training on Tuesday.
This was originally going to be available to
all levels but we would like the Warriors to
build a strong movement foundation before
we start adding more than the WOD to your plate..
Also due to popular demand we are going to be
canceling the 1000 ninja WOD so that a strength
class can be added for the AM folks too. For now the
PM class will start @ 1700 and both classes will
be Tues-Thursday- Saturday....

By crossfit on February 4, 2010 7:01 PM | 5 Comments

04 February 2010

Rest Day

Boot Camp getting acquainted with barbells!!

Next BootCamp: 20 February 2010 call to reserve
your spot and schedule your assessment!!

A lot of PR's have already happened in the
first 3 days of the month make sure you get
them up on the PR board!!!

By crossfit on February 3, 2010 11:30 PM | 3 Comments

03 February 2010

Progressive Deadlifts

2 Sets of 8 @ 60% of 1RM
Pull from the ground
2 Sets of 2 @ 75% of 1RM
Pull from ground
1 Set of 1 @ 90% of 1RM
Pull from 2" Platform
1 Set of 1 @105% of 1RM
Pull from 4" Platform
Continue on to 110% and 115%
if you if your posterior
chain is still intact
*If you have not established baseline
Deadlift numbers do 5-5-3-3-1-1-1

Post Loads to Comments

Don't forget Saturday is ladies day!!
Bring some ladies to try out crossfit..
the fun starts @ 1000 Don't worry the
posted WOD will accommodate everyone,
without the need to come in to the box!!

By crossfit on February 2, 2010 6:51 PM | 5 Comments

02 February 2010

As many rounds as possible
in 12 minutes of:
3 Handstand Push ups
5 Pull ups
7 Push ups
10 Squats
Post rounds to comments

Tom "The Phenom" Hanson will be leaving us for
a cushy job back in the states.. He has been with
us since the beginning and his fire breathing
presence will be missed!!!

If you haven't been over to the lean up challenge
site swing by there is lots of good nutrition info
there!! Lean up challenge page

By crossfit on February 1, 2010 7:54 PM | 6 Comments

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