CROSSFIT ASIA IN OKINAWA

01 August 2010

Team WOD:
1 male and 1 female paired together
move 3000 lbs overhead 100ft. The
weight can be partitioned any way
between the partners but both must
do an equal distance worth of work.
Example athlete A. loads barbell
with 165lbs, athlete B loads the
barbell with 135 lbs for a total of
300lbs. Each athlete must make 10
trips of 100 ft to equal 3000lbs. The
weight will start on the ground and be
carried overhead. Only one athlete can
work @ a time!! Fastest time wins.

For those that cannot make the 1200 or 1730
Team WOD times the individual WOD wil be:
In 10 minutes establish your best
3 rep max ground to overhead!

Post Times/Loads to comments

By crossfit on July 31, 2010 4:53 PM | 4 Comments

30 July 2010

Skills and Drills Day

5 Minutes of
Wall Squats/ Pole squats
5 Minutes of
Ring Work (dips/push ups/MU progs)
5 Minutes of
Double Unders
5 Minutes of
Pull ups/ Kipping/ Butterflies
5 Minutes of
Train your weakness

We have been going pretty hard over the last couple
cycles. Lets back it off a little and work on refining
technique today.

Post thoughts to comments.

We have added a link to Beyond the Whiteboard.
It is an online logging system that allows you to
compare yourself to other CrossFitters around the
world . Check the links on the left side of the page.

CrossFit Kids will officially start 9 August!!! We have
put together a webpage with a ton of information.
Please be flexible as some of the times may change
as we work out the kinks. The class sizes will be
limited so please contact CFAkids@me.com

The website for CFA Kids is www.bushidobox.com

By crossfit on July 29, 2010 5:36 PM | 2 Comments

29 July 2010

Five rounds for max reps of: 
BW bench press (3/4 BW women's)
 Pull-ups
 BW back squat
Rest up to 5 minutes between rounds

Post reps for all three exercises in all rounds.
Compare to 24 Sept 2009.

Third trimester and still killing the WOD's SAFELY!

LEAN UP CHALLENGE Meeting Monday 1900
at Ghengis Khan. Please sign up on the board
so we can adjust the reservation to meet our
needs.

There will be a team workout on Sunday @ 1200
and 1730... You will need a partner (preferably of
the opposite sex).

Competitor training will be starting 9 August 2010
we will be doing a athletes meeting on 8 August.
We will put out info on tune ups, checklists, gear
needed and web page access.

By crossfit on July 28, 2010 4:48 PM | 2 Comments

28 July 2010

3 rounds for time of:
250 Meter Row
10 Ground to shoulder, 155lbs/105lbs

Post time to comments.

Next AM bootcamp starts 14 August, call
us today to get your assessment scheduled!

By crossfit on July 27, 2010 6:10 PM | 6 Comments

27 July 2010

Rest Day

By crossfit on July 26, 2010 6:48 PM | No Comments

26 July 2010

"Jackie"
Row 1000 Meters
50 Thrusters, 45lbs
30 Pull Ups

Post time to comments

By crossfit on July 25, 2010 5:38 PM | 7 Comments

25 July 2010

4 rounds of:
Run 800 Meters
then do As many Push Ups
as possible.
Rest up to 4 minutes between rounds

These are continuous push-ups, Resting at the
bottom or top of the movement will terminate the
round

Post 800 meter times and reps to comments

So far there are only 2 of us signed up for
the FGB Fundraiser. This is not a competition
it is a fundraiser for a good cause. Let's
get involved and help out the Wounded Warrior
Foundation!

By crossfit on July 24, 2010 9:09 PM | 5 Comments

24 July 2010

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

Post time to comments

25 September 2010
It's almost time again for the Annual Fight Gone
Bad Fundraiser!! FGB5 raises money for
the Wounded Warrior Foundation, Athletes
for a cure (cancer foundation) and this year
Livestrong has joined the ranks!! We are
working locally to make this an Island wide
and possibly even a Japan wide event with
FGB WOD's kicking off in different locations
on Okinawa!! If you are looking to get involved
with a fundraiser event that is lots of fun and
still makes an impact get registered. I had
them set up a special team for this joint venture
of CF boxes Team Japan/CrossFit Japan.

Click Here to Register! FGB5

By crossfit on July 23, 2010 6:25 PM | 8 Comments

23 July 2010

Rest Day

Good news for someone who is not me!! While I was
out @ the Games I picked up 2 pair of Inov8 220 pk
lites, great stuff right? except I asked for a 10.5 and
the chucklehead working there gave me 10.5UK which
is actually 11.5 in the US.... Needless to say they are too
big so I have 2 brand new pairs of nearly impossible to get
shoes for sale.... $100 takes a pair home

By crossfit on July 23, 2010 5:37 AM | 2 Comments

22 July 2010

4 rounds for time of:
Run 400 meters
50 squats

post time to comments

By crossfit on July 21, 2010 9:28 PM | 8 Comments

21 July 2010

HANSEN
Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups

Post time to comments

CF Kids .. We're almost ready!!

By crossfit on July 20, 2010 10:31 PM | 10 Comments

20 July 2010

Overhead Squats
As Many Reps as possible @ 55%
Then
5 sets of 5 reps @ 70%

Post reps and Loads to comments

If you are not inspired after this weekend and
all the incredible performances contact your
Dr. immediately .. You may be dead!!!

By crossfit on July 20, 2010 1:21 AM | 6 Comments

19 July 2010

Rest Day!!

It was a great weekend .. now it's time to get
down to business!!

By crossfit on July 19, 2010 9:26 AM | 1 Comment

18 July 2010

3 Rounds for time:
10 Hang Squat Clean, 155 lbs
20 24" Box Jumps

Post time to comments

By crossfit on July 17, 2010 10:23 PM | 7 Comments

17 July 2010

Push or Split Jerk
As Many Reps as Possible @ 55% of your
1RM
-Then-
8 sets of 2 @ 70% (no back racking)
Rest up to 3 minutes between sets
Post reps/loads to comments

By crossfit on July 17, 2010 4:58 AM | 4 Comments

16 July 2010

10 Sets of 20 Meter
SLED DRIVE @ 1/2 B/W
Low Handle or High Handle
Rest up to 2 minutes between attempts

(AM Class go Green Line to Green Line)

Post loads and how much it sucked to comments

AM Boot Camp, kicking ass!!

Next AM bootcamp starts soon get on the
schedule for you demo/assessment workout!

Great story if you need more convincing CLICK HERE

By crossfit on July 16, 2010 2:48 AM | 6 Comments

15 July 2010

`Rest Day!!!

By crossfit on July 15, 2010 1:08 AM | 1 Comment

14 July 2010

Run 5K
or
Row 5K
or
Bike 15K
or
Swim 1.5K
Post sport and time to comments

By crossfit on July 13, 2010 7:24 PM | 9 Comments

13 July 2010

Deadlift
As many reps as possible with 55%
of your 1 rep max
then
5 sets of 7 Reps @ 70%

Post Loads to comments

Sorry for the late post, Califormia has shoddy internet

Our next AM bootcamp will start August 8. Mon-Wed-Fri
from 900-1000!! Get your assessment done now as spots for
for the AM bootcamp fill up quickly

By crossfit on July 13, 2010 5:29 AM | 5 Comments

12 July 2010

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

By crossfit on July 10, 2010 10:55 PM | 6 Comments

11 July 2010

REST DAY!!!
THE GYM IS CLOSED

By crossfit on July 10, 2010 10:52 PM | 1 Comment

10 July 2010

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Darin will be helping us out doing a little coaching
over the next couple of weeks .. make sure to ask
him lots of questions .. he likes questions!!

We have a 1100 bootcamp seminar tomorrow
Warm ups for the first Warrior class will
start @ 1230. Thank you for your cooperation

If you see Nic tomorrow make sure to wish her luck
we leave for The Games on Sunday!!

By crossfit on July 9, 2010 6:56 PM | 7 Comments

09 July 2010

For Time:
21-15-9
3/4 Bodyweight Back Squat
Row for calories

Post to time to comments

These two have come a long way!! Keep it up!!

By crossfit on July 8, 2010 6:04 PM | 9 Comments

08 July 2010

"Death by Pull Ups"

With a continuously running clock

do one pull-up the first minute, two

pull-ups the second minute, three

pull-ups the third minute... continuing

as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

18Ft Wall Ball Shots = Summer fun @ CFA!!

NEXT PM BOOTCAMP Starts Saturday the 10th of July!!!
We still have room but you need to get your assessment done
ASAP. Call us @ 0989877754 to schedule an appointment!

Starting Friday, Kids care will be available for bootcamps
and 1030 and 1200 WOD only. The doesn't mean you
can't bring your kids we will just not provide someone to
watch them outside those times. If they cannot behave
on their own then please don't make an awkward situation
by making us tell you this privilege is no longer extended to
you. There will be no kids care on the weekends. We are
going to be very short staffed for the rest of the month and
can't accommodate everyone with this service.

By crossfit on July 7, 2010 6:09 PM | 10 Comments

07 July 2010

REST DAY!!!

The Holiday is over!!! Back to work Team!!

NEXT PM BOOTCAMP Starts Saturday the 10th of July!!!
We still have room but you need to get your assessment done
ASAP. Call us @ 0989877754 to schedule an appointment!

Starting Friday, Kids care will be available for bootcamps
and 1030 and 1200 WOD only. The doesn't mean you
can't bring your kids we will just not provide someone to
watch them outside those times. If they cannot behave
on their own then please don't make an awkward situation
by making us tell you this privilege is no longer extended to
you. There will be no kids care on the weekends. We are
going to be very short staffed for the rest of the month and
can't accommodate everyone with this service.

By crossfit on July 6, 2010 9:06 PM | No Comments

06 July 2010

"Pick your Poison"
For Time
800 Meter Run
20 Tire Jumps (you pick the height)
20 HandStand Push Up
500 Meter Row
20 Wall Ball Shots 20lbs/14lbs,to 8/10 or 15 ft target
20 meter Overhead lunge (with Med ball)
800 Meter Run

Post Time, weights and heights to comments

Advanced CrossFit Movement.. the ABNAP!!

NEXT PM BOOTCAMP Starts Saturday the 10th of July!!!
We still have room but you need to get your assessment done
ASAP. Call us @ 0989877754 to schedule an appointment!

Starting Friday, Kids care will be available for bootcamps
and 1030 and 1200 WOD only. The doesn't mean you
can't bring your kids we will just not provide someone to
watch them outside those times. If they cannot behave
on their own then please don't make an awkward situation
by making us tell you this privilege is no longer extended to
you. There will be no kids care on the weekends. We are
going to be very short staffed for the rest of the month and
can't accommodate everyone with this service.

By crossfit on July 5, 2010 6:44 PM | 9 Comments

05 July 2010

Bench Press
As many reps as possible @ 55% of your 1 RM
Then
5 sets of 5 repetitions @ 70%

Post loads to comments

Intensity!!!

Bootcamp will still be @ the normal time tomorrow!

We are on weekend schedule for everyone else ..
first warriors WOD will be @ 1200

NEXT PM BOOTCAMP Starts Saturday the 10th of July!!!
We still have room but you need to get your assessment done
ASAP. Call us @ 0989877754 to schedule an appointment!

Starting Friday, Kids care will be available for bootcamps
and 1030 and 1200 WOD only. The doesn't mean you
can't bring your kids we will just not provide someone to
watch them outside those times. If they cannot behave
on their own then please don't make an awkward situation
by making us tell you this privilege is no longer extended to
you. There will be no kids care on the weekends. We are
going to be very short staffed for the rest of the month and
can't accommodate everyone with this service.

By crossfit on July 4, 2010 5:40 PM | 8 Comments

04 July 2010

5 Rounds For Time
5/2 Muscle Ups
10 Power Cleans 135lbs/85lbs
200 meter run

Post time to comments.

By crossfit on July 3, 2010 6:57 PM | 4 Comments

03 June 2010