CROSSFIT ASIA IN OKINAWA

01 September 2010

Rest Day (we will Open @ 1000, thank you typhoon!)
And the Winner is..........

Here is Bob with Coach Joy about 2 months after he
joined us here @ CFA .. By this point he had already
lost a pretty substantial amount of weight (Bob came to
us @ about 280lbs).

here is Bob @ the beginning of the Lean Up
Challenge... He is right around 255 lbs here..

Here is Bob @ the end of the Lean Up Challenge
at a healthy 225 lbs! This was a 10 week process and
he accomplished it in a safe and manageable way!
Congratulations Bob ..

By crossfit on August 31, 2010 5:07 PM | 16 Comments

31 August 2010

"Himeka"
21-15-9
Deadlift @ 255/165 lbs
Burpees
Row for calories
Post time to comments

By crossfit on August 30, 2010 5:13 PM | 7 Comments

30 August 2010

Front Squat
6 sets of 3 reps @ 70%
If you are proficient in the front squat
you can try it with chains
Post loads to comments

Anyone up for a Typhoon WOD?

By crossfit on August 29, 2010 7:49 PM | 8 Comments

Never too young for burpees..just ask Mugsey

Please please show up by 1245 for your warm up
for the Team WOD. The logistics are hard enough
without having to worry about someone showing up
late and hurting themselves.

By crossfit on August 28, 2010 9:35 PM | No Comments

28 August 2010

Rest Day

So it's pretty obvious from the pic I missed
my calling..... Ballet... just look at that finger
pointage... But for real thanks to Jewel for taking
us through some psuedo yoga stretches in the
evening.. I am positive they will pay off......

Denise is back on Island!! for those of you that
don't know Denise she is a physical therapist
and that means triggerpoint therapy!!! If you
are interested in having Denise work on you
we will have a sign up sheet posted on the
board... she is booking 30 minute sessions to
start.
Sunday will be another Barnburner of a TEAM
WOD .. it would be awesome to have our numbers
continue to increase for the team fun!!! Ask anyone
who has attended one and you will quickly find out
you have been missing out!!!

By crossfit on August 27, 2010 9:21 PM | No Comments

27 August 2010

3 rounds for time:
Run 800 Meters
do as many push ups as possible
Rest up to 5 minutes between
rounds.
Push ups are continuous push-ups
you cannot rest @ the bottom or top
of the movement. Stopping in any
manner constitutes the end of the round.

Post combined time and number of
push-ups total to comments.

Universal scalability caught on film! No matter your
fitness level we can accommodate!

By crossfit on August 26, 2010 7:08 PM | 1 Comment

26 August 2010

"Helen"
3 rounds for time of:
400 Meter run
21 Kettlebell swings, 1.5pd
12 Pull ups
Post time to comments

On-Ramp Fundamentals class getting their burpee on!

By crossfit on August 25, 2010 6:53 PM | 6 Comments

25 August 2010

For Time:
15-12-9-12-15
Sumo Deadlift High Pull 95lbs/65lbs
Wall Ball Shots to 10 ft target 20 lbs/14lbs
Post time to comments.
Compare to 9 Dec 2009

WTF... I only left for a minute!!! ...and people
wonder why I'm always at the gym.. BondageFit!
It's the next big thing!

By crossfit on August 24, 2010 4:08 PM | 8 Comments

24 August 2010

Rest Day

New class schedule and programming coming
in Sept. Stay tuned it only gets better!

By crossfit on August 23, 2010 10:40 PM | No Comments

23 August 2010

"Cindy"
In 20 minutes AMRAP of:

5 Pull Ups
10 Push Ups
15 Squats

Post rounds to comments

The Team WOD was a blast
and will become the Sunday
norm.... We had over 25 people
show for this one.. not bad
for a Sunday... Lets make it 40
people next Sunday!!!

By crossfit on August 22, 2010 2:46 PM | 5 Comments

22 August 2010

TEAM WOD
TBA @ 1300.
Some hints though
No Running
No Olympic Lifts
The wall will only be a back drop
Everyone will get to play and contribute!

Sled Drive not hard enough? Just add Armor!

By crossfit on August 21, 2010 6:07 PM | 1 Comment

21 August 2010

Push Jerk
5-5-3-3-1-1-1
This is a Push Jerk or Jerk
not a Split Jerk

Post loads to comments.

Team WOD Sunday @1300.. bring your strategery!!

By crossfit on August 20, 2010 6:20 PM | 1 Comment

20 August 2010

Rest Day!!

Learning to squat with CFA Kids!

By crossfit on August 19, 2010 6:33 PM | 1 Comment

19 August 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.

Yesterday we said good bye to Jess... It's
hard to see those who have been so committed
and made so much progress leave us on a
regular basis, but we wish them the best and
hope they continue to excel @ their new duty
station!

By crossfit on August 18, 2010 3:16 PM | 3 Comments

18 August 2010

"Grace"
For Time
30 repetitions of
135 lb Clean and Jerk
This workout is performed by moving the weight
from the ground to overhead in the fastest most
efficient way possible whether it be squat clean
and Jerk, squat clean and press, power clean and
Jerk, etc.....

Compare to 12 Dec 2009
Post time to comments

By crossfit on August 17, 2010 10:40 PM | 5 Comments

17 August 2010

Sumo Deadlift (power)
5 x 5 @ 95% of your 5 rep max!

If you do not have a 5RM for Sumo Deadlift
you can do 5-5-3-3-1-1-1to establish your
benchmarks
Post loads to comments

The team WOD was a blast!! Over 20 people
showed up for it!!! We are going to move the
Sunday WOD to 1300 so that those who are
not heathens like me can attend too .. Don't
miss out Team WOD's are way to much fun

By crossfit on August 16, 2010 7:05 PM | 1 Comment

16 August 2010

Rest Day

This episode of "WTF are they doing?"
A. A new line dance
B. Trying to push the wall over to make
room for all the equipment I keep buying
C. Triggerpoint techniques that may or may
not be correct
D. Immitatiing Jay and silent Bob

By crossfit on August 15, 2010 9:17 PM | 1 Comment

15 August 2010

In teams of 4:
Carry 225lbs 400meters
200 Double Unders
Row 100 Calories
160 Double Unders
100 Toes to bar
120 Double Unders
20 Tire Flips
90 Double Unders
10 traverses over the Wall
60 Double Unders
At least 3 members must participate in each
exercise. You can strategize and rest a member
of your team as needed.

Teams will be made randomly tomorrow, don't
worry about having a team just show up and we
will put you on a team. Team WOD's are fun for
everyone Whether you just started CF or have
been doing it for ages.

Welcome back Marlo!

By crossfit on August 14, 2010 6:53 PM | 1 Comment

14 August 2010

"Freddys Revenge @155"
5rds

5 155# from rack to overhead
10 burpees
Post time to Comments

Who says CF isn't fun? They are having a blast!

Sunday will be a TEAM WOD @ 1200. This will
be a test run on the new Sunday Schedule... That
means be here for the team WOD or miss out! Trust
me it will be lots of fun!

By crossfit on August 13, 2010 6:54 PM | 4 Comments

13 August 2010

AMRAP in 20 Minutes of:
5 Thrusters 95lbs/65lbs
7 Hang Power Cleans 95lbs/65lbs
10 Sumo Deadlift High Pulls 95lbs/65lbs
compare to 06 April 2010
Post rounds to comments

By crossfit on August 12, 2010 7:18 PM | 4 Comments

12 August 2010

Rest Day!!!

Ok so Cali looks slightly ridiculous, but hey
when your doing pull ups with over a hundred
pounds strapped to your body who really cares!!

The LUC "meeting" BBQ/Potluck will be @ The Cross's
house down in Awase. We will post directions on the
LUC webpage for everyone to navigate to where Keiko
lives at!!

Thanks very much to the Payne's who also offered up
their house for the Meeting

By crossfit on August 11, 2010 7:35 PM | No Comments

11 August 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

Crossfit Asia Kids "Bushido Kids" is underway!!
Stop by their Website and see what they have
to say!! WWW.Bushidobox.Com

Our last Lean Up challenge Meeting will be on
either Sunday or Monday! We would like to do
a potluck... if someone has the room please let
me know.... this is the last push (2 weeks to go)
make it worth it!!!

By crossfit on August 10, 2010 6:00 PM | 4 Comments

10 August 2010

"Roy"

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Post time to comments

How intense is your training? Do you teeter on the
edge of failure and success? If you always succeed
how will you ever know your limits?

By crossfit on August 9, 2010 6:12 PM | 3 Comments

09 August 2010

Weighted Pull ups:
Work up to a 1 rep max!
If you cannot do a pull-up train the kip
and work toward a strict or kipping pull up

Post loads to comments

CFA Kids Classes start today!!!
There will be no open Gym from 330-530PM

Games competitor prospects will own the back half
of the gym from 6-7pm, this should not effect the
regular classes.

Proposal for Sundays: We are considering changing
the Sunday hours... The proposal now is to have a
free Sunday class @ 10:00, with the regular WOD or
Team WOD @ 1200. The gym would close @ 1300.
Please post your thoughts regarding this change.

Starting Sept. 2nd Warriors will get fundamentals WOD
programming, with a skill portion, WOD set up and
standards,WOD,Cool Down/ stretching. The Main WOD
will be programmed more aggressively. This is to
ensure good fundamental movement for our beginners
that will favorably impact your ability to pass the Ninja
test. If you feel you need more aggressive training
please get yourself signed up for the Ninja Test. Also
if you cannot show good movement and scaling(as needed)
on a regular basis you will find yourself back in beginners
classes.

Strength Training for Ninjas (intermediate athletes) will still
be available on Tuesday's and Thursdays @ 0900 and 1700,
That means you need to be ready to go @ those times.
There will be no late starts in an effort to not have overlap
with any of the scheduled classes.

By crossfit on August 8, 2010 5:08 PM | 2 Comments

08 August 2010

Rest Day

Barbells and heads don't mix!!

By crossfit on August 7, 2010 9:45 PM | No Comments

07 August 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 07 Feb 2010

I will be putting out a ton of info regarding
schedule changes. Most won't be effected
by it with the exception of Sunday WOD's.

We still have room for the next AM bootcamp ..
the start date is only a week away. Please
don't wait until the last minute to get signed up!

By crossfit on August 6, 2010 6:47 PM | 6 Comments

06 August 2010

Snatch Balance
8x2 @ 75%
If you do not have a bench mark for snatch balance
establish your 1 rep max. You can fail up to 3 times
at the same weight before the workout is complete.

Post Loads to comments

Strict, kipping, false grip, bottle grip, butterfly
all pale in comparison to the pacifier muscle up

By crossfit on August 5, 2010 6:51 PM | 4 Comments

05 AUGUST 2010

Barbara Gone Bad
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
Compare to 01 March 2010

475lbs deadlifts... double body weight squats.....

Just another tremendous day of forging elite
athletes @ CFA

By crossfit on August 4, 2010 6:17 PM | 7 Comments

04 August 2010

Rest Day!!!

CFkids!!! parents please come by and get
your kids registered. The trainers will be
around Saturday if you have any questions!

Remember Sunday is a rest do so we will be
closed!! We will still be running an athletes
meeting @ 1600 for those who are planning
to compete in next years regionals.

So there is a pic out there that is pretty viral right now..
an Ode to the woman (Nike womens ad) who is
thick.... Her but looks like a C... blah blah blah ...
Here is what I say ... What can she do? Does it
matter if you are short or tall? big or small? Have
a butt like a C, a D or an X,Y,Z... What I am
getting @ is strength is beautiful no matter what
package it comes in, and the ability to "do work" far
exceeds the aesthetic value in real life. Yes she is
a gorgeous young lady, but why doesn't the ad talk
about how strong is beautiful, how much she can
deadlift, how she crushes a volleyball, how fast she
runs the 100?? I would put any of my girls
up against her in an all of show of performance based
fitness, because my guess is .. she's just a model and
her training program probably still sucks. When being
good stops being as important as looking good go ahead
and buy yourself some spray-on tan and a bikini and
head for the cable crossover machine!
End rant!!!

By crossfit on August 3, 2010 7:14 PM | 5 Comments

03 August 2010

"CrossFit Total"
Back Squat
Shoulder Press
Dead Lift

Make no more than three attempts of each
to establish a new 1RM

Post body weight and total to comments.

Congrats to Kay!! She went after her monthly
goal and got a body weight Clean and Jerk!!

Its a new month, last month the Goals board
was pretty barren, lets fill it up this month and
have some focus for our monthly goal!!!

THERE WILL BE NO STRENGTH TRAINING
HOUR THIS WEEK!! WE WILL RESTART OUR
STRENGTH CYCLE NEXT TUESDAY!!

By crossfit on August 2, 2010 9:05 PM | 11 Comments

02 August 2010

3 rounds for time:
Run 400 Meters
20 ring Push Ups
20 Sumo Deadlift High Pull/ 75lbs/ 55lbs

Post time to comments

Thanks to Matt for always giving his all!!
We hope your journeys are always as much
fun as the WOD's here @ CFA. Good Luck
in the future and hope you find your way to
a CF box near your new home!

By crossfit on August 1, 2010 8:34 PM | 4 Comments

CROSSFIT ASIA

August 2010 Archives