CROSSFIT ASIA IN OKINAWA

01 June 2010

Rest Day

For those who completed this last cycle of WOD's
Awesome job... it was a tough week ... more to come =)

We will be making a few temporary changes regarding
kid's care for July. We will be short staffed with several
of us going back for the Games and this will limit the
hours we can provide this convenience. Everything will
be back to normal by August!!

By crossfit on May 31, 2010 9:21 PM | 1 Comment

31 May 2010

5 rounds for time:
10 Shoulder to Overhead, 55lbs Dumbells
10 Burpees =)
10 Dumbell Hang Power cleans, 55lbs Dumbells
Post time to comments

Don't forget we are on Holiday hours 1000-1900
for Memorial Day.

BootCamp Seminar for the AM bootcamp is Saturday
@ 1100

Nutrition Seminar is @ 1500 Saturday

Ninja Test is on Sunday if you haven't signed up
and want to take the test get signed up this week!

By crossfit on May 30, 2010 8:53 PM | 9 Comments

30 May 2010

Warm up with Snatch balance then:

Snatch
Establish a new 1 rep max

If you are not proficient with the Snatch
or over head squat, power snatch the
bar to overhead then perform an overhead
squat. Continue to increase the load until
you fail 3 times @ the same weight.

Post loads to comments

Keiko getting up and down the rope
effortlessly. Great Job!!!

By crossfit on May 29, 2010 10:53 PM | 2 Comments

29 May 2010

10 Rounds for time:
5 Body Weight Back Squats
5 Handstand Push Ups

Post time to comments

By crossfit on May 28, 2010 6:46 PM | 8 Comments

27 May 2010

Run 5 K
For time continuously run 5K for time.
You my break the 5 K into
6 800M intervals with a 10 burpee
penalty after each 800M
or
12 400M Intervals with a 20burpee
penalty after each 400M
You may rest as needed for
the 800M and 400M version

post time to comments

AM bootcamp redid their assessment workout this
week and showed some amazing improvement in the
times. Great Job!!!!!

Lean up challenge is looking really promising with lots
of athletes signing up. Anyone can win this thing!!! It is
about greatest body composition change over 10 weeks.
Get signed up now... 1st place looks to be lucrative!!

By crossfit on May 26, 2010 7:20 PM | 7 Comments

26 May 2010

10 Rope Ascents
Complete 10 rope ascents in
the minimum amount of sets.
Any rest constitutes the
termination of a set. You can
increase the difficulty by doing
legless or L-Hold Ascents. An
ascent starts in the seated position
and ends @ the top pf the rope.
If you cannot do rope ascents the
substitution is rope progressions @
a 3:1 ratio. That's right 30 rope
progressions =)
Post type of ascent and number of sets to comments

The calm before the storm......

I made a mistake on the schedule post
we will not be closed on memorial day but
will be on holiday hours 1000-1900.

By crossfit on May 25, 2010 7:15 PM | 9 Comments

25 May 2010

Barbell Complex
5 Rounds for time:
7 Power Cleans,135/85 lbs
5 Front Squats, 135/85 lbs
3 Push Jerks, 135/85 lbs
Post time to comments

1st and 2nd Place @ the qualifiers came down to the
final WOD.

Next bootcamp starts 5 June get your assessment
done before its too late. We will only be running an
AM class this quarter because of staff availability.
but we will be back to the standard AM/PM classes
by the end of summer

By crossfit on May 24, 2010 4:40 PM | 15 Comments

24 May 2010

Rest Day!!!

Thanks to Mike K. (above) and the Sunabe crew
for coming out and making regionals a fun filled
event!!

We will be closed for Memorial Day!!!
Mark it on your calendars =)

By crossfit on May 23, 2010 6:39 PM | 2 Comments

23 May 2010

For Time:
Run 800 Meters
21 Pull ups
3 Kettlebell swings, 2 pood
18 Pull ups
6 Kettlebell swings, 2 pood
15 Pull ups
9 Kettlebell swings, 2 pood
12 Pull ups
12 Kettlebell swings, 2 pood
9 Pull ups
15 Kettlebell swings, 2 pood
6 Pull ups
18 Kettlebell swings, 2 pood
3 Pull ups
21 Kettlebell swings, 2 pood
Run 800 Meters
Post Times to comments.

Level 1 Cert is confirmed only 20 spots available
get it while its hot!!!

By crossfit on May 22, 2010 4:20 PM | 10 Comments

22 May 2010

21-15-9
Row for calories
Thrusters, 115 lbs
Post time to comments.

Perseverance!!!!

The next round of bootcamps start 5 June!!
If you have done your assessment already
please stop by and put a down payment to hold
your spot. If you still need to get in for your
assessment done please give a call @
098-987-7754

Nutrition Seminar 1500 5 June.

Ninja Test 1300 6 June.

We sold all the old GHD's already.. If you really
need one we have brand new ones in stock!!

By crossfit on May 21, 2010 9:30 PM | 8 Comments

21 May 2010

"Death by Muscle Ups"
Do one muscle up the first minute
two muscle ups the second minute
three muscle ups the third minute
continue until you can no longer complete
the number of muscle ups for the minute
you are on.

If you cannot do muscle ups 3/4 muscle up
progressions can be substituted.

If you cannot do a progression from the 3/4
hang, substitute pull ups.

For those doing Jumping or band pull ups
do as many minutes as you can of the death
by format with the maximum being 20 minutes.

Kari from Wolfpack CrossFit in S. Korea
brought some incredible strength components
to the regional qualifier.. Great Job Kari!!

By crossfit on May 20, 2010 7:52 PM | 10 Comments

20 May 2010

Rest Day!!

Peaceful moments post WOD

We are selling off our old GHD's to help finance our
athletes trip to the Games. If you are interested get
here quick I think there is a total of 10 and we are only
asking for 10,000 yen each....

By crossfit on May 19, 2010 9:54 PM | 5 Comments

19 May 2010

Mr. Joshua
5 Rounds for time of:
400 Meter Run
30 GHD Sit Ups
15 Deadlifts @ 255 lbs

Post time to comments.

450lbs tire? Check!! Monsoon rain? Check!!
Nobody gets down like we do here @ CFA!!

The Summer leaning challenge will start 7 June!!
Entry fee will be 4000yen. There will be some different
rules this time so stay tuned but the winner will
definitely end up with a big payday!! We will have a
sign up sheet on the board and you can pay your
entry fee to any of the staff!!

By crossfit on May 18, 2010 7:33 PM | 12 Comments

18 May 2010

Back Squat (speed)
1 set of max reps @ 55% of 1 rep max
then:
8 Sets of 2 @ 70%
Focus on your explosive power
out of the bottom position

If you have not established back squat Bench marks
do 5-5-3-3-1-1-1

Post loads to comments

Killin it!

By crossfit on May 17, 2010 7:27 PM | 6 Comments

17 May 2010

KarAngie
For time:
50 Wall Ball Shots
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Squats

Post time to comments

Asia's Fittest Male and Female Athlete

Today is Day 1 of the cycle..Thursday will be
the Rest Day....

By crossfit on May 16, 2010 4:10 PM | 13 Comments

15 May 2010

REST DAY!!!
Closed for Regionals Competition

Come on out and watch the fun the
first WOD starts @ 0830

By crossfit on May 14, 2010 8:34 PM | 2 Comments

14 May 2010

Establish a new 1 Rep Max for
Bench Press...

If you do not have a previous 1 Rep Max do
5-5-3-3-1-1-1 to establish benchmarks.

Post loads to comments

By crossfit on May 13, 2010 9:28 PM | 7 Comments

13 May 2010

Snatch Balance

5 sets of 5 @ 65% of your
1 RM (squat) Snatch

If you do not have proficiency in
your (squat) Snatch do

Overhead Squat
5 sets of 5 @ 65% of your 1 RM
Overhead Squat
or
5-5-3-3-1-1-1 progressively increasing
the Load

Post loads to comments

Judges there is a mandatory meeting tomorrow @
1900. We will talk movement standards, set up,
responsibilities, etc

Athletes there is a mandatory meeting Friday @1800
so we can answer any questions you may have and
demo all the movements. We will also draw the heat
numbers and positions.

By crossfit on May 12, 2010 7:44 PM | 5 Comments

12 May 2010

"Diane"
21-15-9
Deadlifts 225 bs/ 155 lbs
Handstand Push Ups

Post time to comments

Regionals are only days away!! Exciting stuff!!
You don't have to compete to be a part of regionals.
Come out and spectate and see how Asia's best
fare over 40 hours of competition!!

First Workout kicks off @ 0830!!!

By crossfit on May 11, 2010 6:51 PM | 5 Comments

11 May 2010

Rest Day!!

By crossfit on May 10, 2010 9:31 PM | 2 Comments

10 May 2010

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

By crossfit on May 9, 2010 8:12 PM | 9 Comments

09 May 2010

5 rounds for time:
5 Power Snatch, 95lbs
10 Overhead Squat, 95 lbs

Post time to comments.

By crossfit on May 8, 2010 3:18 PM | 11 Comments

08 May 2010

5 rounds
Shoulder Press @ 1/2 Body Weight
Do as many repetitions as possible in each
round. Rest no more than 5 minutes between
rounds..
Post Load and reps for each round to comments.

By crossfit on May 7, 2010 6:29 PM | 7 Comments

07 May 2010

Rest Day!!!

By crossfit on May 6, 2010 7:44 PM | 1 Comment

06 May 2010

Run 5 K
or
Swim 1500M
Post time to comments

Having way to much fun to be in the
middle of a CF WOD.......

By crossfit on May 5, 2010 7:25 PM | 7 Comments

05 May 2010

Deadlift
5 sets of 3 reps @ 85% of your 1 rep max

If you do not know your 1 rep max
do: 5-5-3-3-1-1-1
to establish you bench marks
Post load/s to comments

Congrats to Mike and Matt on their Derby car
win this past weekend.. and for the CrossFit Asia
love on the side of the car... Good Shit!!! Wish
I would have known this was a CHARITY event
I would have done my damnedest to get there!!
I blame Mike =)

By crossfit on May 4, 2010 7:31 PM | 10 Comments

04 May 2010

"Lynne"
5 Rounds of max reps:
Body Weight Bench Press
Pull Ups

Post reps to comments for each round

Rest no more than 5 minutes between each round.

The AM crew throwing down on some
Ring Dips....

AM Boot Camp has changed the start time
from 930 to 900 on Mon-Wed-Fri..Please
plan appropriately if you are using open
gym. Thanks

It's a new month that means its time for new
goals on the goals board!! Have you been
achieving your monthly goals? Are you setting
the bar too high? remember those monthly
goals should be attainable as long as you put
in the work!!

By crossfit on May 3, 2010 6:56 PM | 4 Comments

03 MAY 2010

REST DAY!!!

GOOD LUCK TO ROB AS HE GOES
INTO DAY 2 OF THE NORTH CENTRAL
REGIONALS.....

By crossfit on May 2, 2010 6:30 PM | No Comments

02 May 2010

The God's Must be crazy!!

For Time:
20 Parallette Pass throughs
25 Hang Power Cleans 115 lbs
30 Dumbell Press w/35lb DB's
35 Sit ups
40 Double Unders
45 Deadlifts @ 135lbs
50 Squats
45 Kettlebell Swings 16kg
40 Ring Push Ups
35 Hammer Slams
30 Jumping Lunges
25 Corner to corner bar taps
20 Handstand Push Ups

Post time to Comments

The dynamic duo leading PM Bootcamp through
the front squat...

Don't forget today is the Ninja Test... the 2pm class
will start as soon as we finish with the test....

By crossfit on May 1, 2010 11:05 PM | 9 Comments

CROSSFIT ASIA

May 2010 Archives