CROSSFIT ASIA IN OKINAWA

01 February 2011

A WOD
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

B WOD

4 Rounds

100' Walking lunges

50 Sit-ups

Post time to comments.

Legit!!!!

It's a new month and the Goals board has
been looking pretty barren! Get you goals
up the the board so we can help you achieve
them!!!

By crossfit on January 31, 2011 9:04 PM | 4 Comments

31 January 2011

A WOD
2010 Asia Regionals WOD 1
10 Deadlift, 315/205lbs
50 Double Unders
Run 900 Meters
5 Deadlift, 315/205lbs
25 double Unders
Run 400 Meters

Best times Matt Munroe 7:52/ Kari Kundert 8:53

Post time to comments

B WOD

Jackie

1000m Row

50 Thrusters45/35Lbs

30 Pull Ups

Post time to comments

The CrossFit Games Open is a six-week competition that

will begin Tuesday, March 15th at 17:00 PDT. This

competition is the first step in qualifying for the 2011

CrossFit Games. Each week, one event will be announced

each Tuesday, and everyone has until the following Sunday

at 17:00 PDT to complete the event and record their scores.

There are two ways to compete:

1. Compete at a Registered Affiliate: Attend a workout

session at a registered affiliate and submit your score for the

affiliate to validate.

2. Compete Anywhere: Perform the workout as prescribed

anywhere you can or want, and videotape it. Submit your score

and upload your video.

We are developing a comprehensive website to handle the

technical requirements of the worldwide Open. That website

will go live the week before the competition. It will have robust

registration, scoring, and reporting capabilities. If you're an

affiliate, you will have the opportunity to Opt-In each week.

There will be a few criteria that you must abide by, but generally

you will have a lot of freedom over how and when you host the

competition.

Complete details are coming soon!

By crossfit on January 30, 2011 5:46 PM | 2 Comments

30 January 2011

REST DAY

CLOSED

CF Kids is a growing program here @ CFA, but what about
teens?.. We still haven't heard from to many of you about getting
your young adults in here... give us a call or send us an email
so we can get this show on the road!

By crossfit on January 29, 2011 6:41 PM | 2 Comments

29 January 2011

A WOD
3 Rounds of
Tabata Rows
Complete 8 cycles of
20 seconds of work
10 seconds of rest
rest 3 minutes between rounds
Record on the lowest score for each
round. Total the calories for all 3 rounds

B WOD

20 Min AMRAP

2 Rope Ascents

5 Ring Dips

10 Box Jumps 24/20"

Post rounds to comments

By crossfit on January 28, 2011 9:07 PM | 1 Comment

28 January 2011

A WOD
"Snatch"
Work up to a heavy single on this
Olympic movement. A successful
attempt is moving the bar from the
ground to overhead in one movement
without a press out. The most efficient way to
do this is receiving the bar in a squatted position

B WOD
Overhead Squat
5-5-3-3-1-1-1

Post loads to comments

By crossfit on January 27, 2011 8:10 PM | 3 Comments

27 January 2011

A WOD
"Murph"
For TIme:
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile

Post time to comments

B WOD

Isabel

For Time:

30 Snatch 135/95lbs

Using a Snatch movement

(Power Snatch, muscle Snatch or

Snatch)

move the bar from ground to

overhead as efficiently as

possible.

AM BootCamp learning the Overhead Squat

By crossfit on January 26, 2011 9:16 PM | 3 Comments

26 January 2011

Rest Day
or
Skills and Drills

Congrats to Justin and Adrian who completed
their first RX'd 30 Muscle Ups WOD

It looks like we are going to start an unscheduled
BootCamp @ the beginning of Feb. If you have a
friend that missed the start of the last one but is still
wanting to join "The Best damn Boot Camp" in Oki,
have then call and schedule an assessment.

By crossfit on January 25, 2011 9:15 PM | No Comments

25 January 2011

A WOD
For Time:
30 Muscle Ups

If you cannot do a Muscle Up
Practice your Progressions, then
do 3:1 Pullups/Dips for Muscle ups

B WOD

1000m Row

3 min rest

750m Row

2 min rest

500m Row

1 min rest

250m Row

Post times to comments

By crossfit on January 24, 2011 9:35 PM | 4 Comments

24 January 2011

A WOD
Complete AMRAP in 15 minutes of:
Row 250 meters
25 Push-ups

Post rounds to comments

B WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20/14 lb ball

Post time to comments.

Head on over to our nutrition page to see the latest post or
have a look @ some of our older posts from past lean up
challenges. NUTRITION

By crossfit on January 23, 2011 6:28 PM | 5 Comments

23 January 2011

TEAM WOD 1300

By crossfit on January 22, 2011 8:10 PM | No Comments

22 January 2011

REST DAY!!

By crossfit on January 21, 2011 10:30 PM | No Comments

21 January 2011

A WOD
21Ring Dips
3 Sumo Deadlift High Pull 75/55lbs
18 Ring Dips
6 Sumo Deadlift High Pull 75/55lbs
15 Ring Dips
9 Sumo Deadlift High Pull 75/55lbs
12 RIng Dips
12 Sumo Deadlift High Pull 75/55lbs
9 Ring Dips
15 Sumo Deadlift High Pull 75/55lbs
6 Ring Dips
18 Sumo Deadlift High Pull 75/55lbs
3 Ring Dips
21 Sumo Deadlift High Pull 75/55lbs

Post time to comments

B WOD

12 Min AMRAP

3 Spin jumps

6 Burpees

9 Knees to Elbows

12 Squats

Post rounds to comments

AM and PM bootcamps are underway!!!
Good luck everyone!!

By crossfit on January 20, 2011 7:45 PM | 4 Comments

20 January 2011

A WOD
6x400 meter repeats
rest 2 minutes between rounds

Post times to comments

B WOD

3 Rounds

10 C&J (65% 1RM)

30 Sit ups

Post load and time to comments

By crossfit on January 19, 2011 8:08 PM | 2 Comments

19 Janauary 2011

A WOD
CrossFit Total
Back Squat, 1 Rep Max
Shoulder Press, 1 Rep Max
Deadlift, 1 Rep Max

Make no more than 3 attempts @ each
Movement. Total the heaviest for each
lift for your total score.

B WOD

Clean and Jerk

5-5-3-3-1-1-1

Post loads to comments

Get some ladies!!!

Tomorrow is the last day to sign up

and weigh in or take pics for the

challenges... Don't miss your chance!

By crossfit on January 18, 2011 8:42 PM | 3 Comments

18 January 2011

Rest Day

Ouch!!!!

By crossfit on January 17, 2011 7:21 PM | 2 Comments

17 January 2011

A WOD
"Barbarella"
5 Rounds for time:
5 Chest to Bar Pull Ups
10 Ring Push Ups
15 GHD SIt ups
20 Back Squats 45/35lbs

Post time to comments

B WOD

FOR TIME:
21-15-9-3

Box jumps 24/20"

Pull Ups

Post time to comments

Weight Loss Challenge participants
Make sure you weigh in with us before
19 Jan Close of business

Lean Up Challenge participants
Please email you photos (front, side,back)
to Info@crossfitasia.com, or if you
need us to take them just grab one of the
trainers and we will hook you up!!

By crossfit on January 16, 2011 7:03 PM | 2 Comments

15 January 2011

TEAM WOD 1300

Thanks to everyone who showed up for the
Nutrition Seminar today. Please if you have
inputs on how we can make it better either
email us or leave them here in the comments
section. We are trying to give you everything
you need to succeed but can always use your
insight to get there!!!

By crossfit on January 15, 2011 9:22 PM | No Comments

15 January 2011

**THERE WILL BE NO 1400 CLASS!! THE GYM
WILL BE CLOSED FOR THE NUTRITION SEMINAR**
All other classes will still follow the schedule matrix
A WOD

"DIANE"
21-15-9
Deadlift, 225/155lbs
Hand Stand Push Ups

Post time to comments

B WOD
"Annie"
50-40-30-20-10 of:
Double Unders
Sit ups

Post time to comments

Kettlebells!!! We have kettlebells and other equipment
like bumpers, barbells, Medicine balls, GHD's and
Squat racks all in stock @ great prices. If you are in
need of some gear for your garage gym stop by
and pick up some of this essential gear!!!!

By crossfit on January 14, 2011 7:18 PM | 1 Comment

14 January 2011

Rest Day

LEAN UP CHALLENGE AND WEIGHT LOSS DETAILS:
-8 weeks long ( 2 months!! Anyone can do this)
-3 hour Lecture on Paleo/ Zone eating 15 January 2011
@ 1300(could be longer if any of you have been to one
of our lectures before). You do not have to attend the
Lecture but you will have to pay your entry fee by close
of business on 19 January 2011
 - Eating Paleo or Zone is recommended but we will not
limited anyones participation and allow you the freedom
to make any choice that is best for you. The challenge
will officially begin on 19 January 2011.
 - Cost is Y4000, Half will come back in the form of a cash
prize and the other half will go to the games competitor fund.
 - There will be a cash prize for both Weight Loss and Lean
Up Challenges
-For the weight loss challenge there are no pictures needed,
you will be required to weigh in by the 19th and then again 8
weeks later @ the end of the challenge. Its pretty straight
forward, sign up weigh in, los lots of weight, weigh in....win
money =)
Lean up challenge - 3 'Before' pictures taken: front view, side
view and back view.
We recommend;
Men in shorts; Women are in shorts and sports bra/bikini top,
but it is your choice in the end.
- 3 'After' pictures taken within 3 days of the finish of the
Challenges, (in the same clothes preferably, if the will stay on)
no exceptions
 -For the Lean up Challenge, Trainers will pick the the top 8
participants whose body composition changed the most (based
on pictures only, this is a lean up challenge not a weight loss
challenge which means that you could lose a minimal amount of
weight but have a huge change in body composition.) You are
free to provide us with your own pictures but for fair comparison
having the pictures taken with the same camera in the same
place with the same lighting would be optimal. IF YOU DO
PROVIDE PICTURES FROM HOME TURN THE DATE ON ON
THE CAMERA OR PROVIDE PROOF OF LIFE BY HAVING A
CURRENT NEWSPAPER WITH THE DATE VISIBLE IN THE
PICTURE.
PICS CAN BE EMAILED TO INFO@CROSSFITASIA.COM
 -The final decision will be made by our CFA community, we will
have a ballot box and members will be able to vote on who they
feel has made the biggest change.
 -If you want us to take the picture, we are more than happy to
and all pictures provided will be kept confidential.
FOOD LOGS:
While we recommend you keep a food log we are not making
it mandatory for the challenges. If you want help or are seeking
advice not having a log (data) will make it really hard for us to
help you. Just telling us "i have been eating good" is not what
we need to give you informed feedback.
Why aren't we running this like we ran the last challenge? We
want everyone new and old to the gym to have an opportunity to
improve themselves and one challenge would not meet the needs
of everyone so thats why we decided to run two this go around.

By crossfit on January 13, 2011 8:27 PM | No Comments

13 January 2011

A WOD
"Grace"
For Time
30 repetitions of
135/ 90 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.....

B WOD
"Deadlift"
5-5-5-5-5
Post reps and loads to comments

Nutrition Seminar will start @ 1300 on Saturday!!
there is no 1400 WOD....

We have had alot of people ask if they can play in
both the weight loss and Lean up challenge? Yes!!
But you have to pay the entry fee for each!

Recently there has been some interest expressed for
a Teen Camp and eventually a Teen WOD... We are
working on it so if you know of teens interested in
CrossFit from 12-16 yrs of age let us know so we
can make this happen if there is enough interest!

We just registered for a LEVEL 1 Certification in April,
if you are interested in getting certified as a CF trainer
or just want to learn more about the "why" of CrossFit
this is a great opportunity. Did you know we are now
ANSI accredited? I will post the registration
link later this week!

By crossfit on January 12, 2011 8:12 PM | No Comments

12 January 2011

A WOD

"Rankel"

Complete AMRAP in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Post rounds to comments

B WOD

Complete AMRAP in 15 Min

15 Kettle Bell swings(24/16kg)

10 Burpees

5 BW Back squats

U.S. Marine Corps Sergeant John Rankel, 23, of

Speedway, Indiana, assigned to 3rd Battalion, 1st

Marine Regiment, 1st Marine Division, 1 Marine

Expeditionary Force, based out of Camp Pendleton,

California, was killed on June 7, 2010, while supporting

combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha

Stockhoff; father and stepmother, Kevin and Kim Rankel;

and brothers Nathan Stockhoff and Tyler Rankel.

By crossfit on January 11, 2011 8:26 PM | No Comments

11 January 2011

A WOD
AMRAP in 1 minute of:
Shoulder Press @ 3/4 BW / 1/2 BW
then
5-5-5-5-5 @ 80% of your 1RM

Post reps and loads to comments

B WOD

200m Atlas carry (14/10#) (2 balls)

25 shoulder-to-shoulder w/ medball (14/10#)

25 squats

25 push-ups

25 hip extensions

25 GHD sit-ups

25 SDHP w/ KB (24/16kg)

25 Wall balls 12ft/10ft(14/10#)

25 OH walking lunges (14/10#)

250 Meter Row

Post time to comments

This week we lost the Wolfley's, Mike
Moon and Rob Noel to PCS. Thank you for your
contributions to make this place special. You will
be missed

By crossfit on January 10, 2011 9:01 PM | No Comments

10 January 2011

Rest Day

By crossfit on January 9, 2011 9:21 PM | No Comments

09 January 2011

FREE WOD 1000

TEAM WOD @ 1300

Ninja Test 1400!!

****UPDATES****
Start Date for PM BootCamp has moved to the 17th
we still have room for a few more so if you have a
friend get them in for a demo this week so they can
start the year off right!!

NUTRITION SEMINAR 15 Jan 2011
This will be the kick off of the Lean up and weight loss
challenges! If you are participating the seminar is free
of charge. For those not participating and non-members
there is a Y1200 fee. This will be a full blown Nutrition
dealio so bring some snacks because we are estimating
about 3-4 hours worth of information and question and
answer.

Lean up and Weight loss Challenges:
Lean up Challenge much like the past will be judged on
overall body composition change over an 8 week period.
Unlike in the past we are making this a dark horse challenge
which means that no one has to know you are playing in the
competition (except the trainers of course). We will provide all
the rules for the challenge by the 15th!

Weight loss challenge:
This is a straight up percentage of body mass lost over 8 weeks
wins. there will be no pics, no judging, just a weigh in on the first
day and last day of the challenge.

Another change we will be making minimal input in regards to your
diet. We will present all the information you need to make informed
decisions on your nutrition @ the seminar but we are leaving it up to
you to seek out guidance/ assistance.

By crossfit on January 8, 2011 8:23 PM | No Comments

08 January 2011

FIRST CLASS IS @ 1400 Due to BootCamp Orientation

A WOD
Run 5k
post time to comments

B WOD

1-3-5-7-9-11-9-7-5-3-1

Med Ball Cleans

Dips
Post time to comments

By crossfit on January 7, 2011 9:38 PM | No Comments

07 January 2011

A WOD
"Tabata Double Up"
Deadlift @ body weight
Double Unders
32 intervals of 20 seconds of work 10
seconds of rest. 8 intervals of Deadlift,
followed by 8 intervals of double unders,
8 intervals of Deadlift, 8 intervals of double
unders.

your score will be the lowest number of reps
in each 8 interval set.

B WOD

21-15-9

Front Squat, 135/90 Lbs

Back Extensions

post time to comments

We got alot of work done today but we weren't quite able
to get the new pull up rig completed. The gym is in shambles
but still open.... please bear with us... It shouldn't effect your
work out.

"Lean Up Challenge and Weight Loss Challenge"
We are going to start an 8 week lean up and
Weight loss challenge (two different challenges) on
the 15th. Buy in is Y4000 and a large portion of the
money raised will go back to the winners!! If you
wonder what we do with the we raise though the
throwdowns and challenges, all proceeds will go
toward funding an afflilate team to fly back and
compete in the CrossFit Games in July!!

By crossfit on January 6, 2011 8:50 PM | 5 Comments

06 January 2011

Rest Day!

By crossfit on January 5, 2011 6:50 PM | No Comments

05 January 2011

A WOD
Death by Clean and Jerk
135lbs/95lbs
Do 1 Clean and Jerk the first minute
2 Clean and Jerks the second minute
3 Clean and Jerks the Third Minute
Continue until you can no longer
complete the number of repetitions
with the minute.

B WOD

2 Rounds

400m Run

30 DL 205/135#

50 sit ups

Post time to comments

By crossfit on January 4, 2011 8:30 PM | 4 Comments

04 January 2011

A WOD

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups

Post time to comments

B WOD

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3
Push Jerk
5-5-5-5-5
Post time to comments

The New Years Throwdown was a great success!
Next Bushido Challenge series event coming in February!

By crossfit on January 3, 2011 8:52 PM | 4 Comments

03 January 2011

A WOD
"Nicole"
Perform AMRAP in 20 Minutes of:
400 Meter Run Max rep pull ups
Post rounds and reps to comments
B WOD
"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed

by ten seconds of rest where the first 8 intervals are

pull-ups, the second 8 are push-ups, the third 8

intervals are sit-ups, and finally, the last 8 intervals are

squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Welcome back and Happy New Years

By crossfit on January 2, 2011 10:46 PM | 2 Comments

02 January 2011

BUSHIDO CHALLENGE SERIES
"New Years ThrowDown"

By crossfit on January 2, 2011 10:44 PM | No Comments

01 January 2011

Jen and Ben Abbott came to us through one
of our bootcamps and have become gym
fixtures ever since. Even the kids have gotten
in on the act participating in our CF Kids Program!

Congrats to you Jen all you hard work and discipline has
paid off and we hope 2011 is even better!!

By crossfit on January 2, 2011 10:33 PM | 1 Comment

31 December 2010

More results for 2010

you may not recognize him but that's

Norman Cross there on the left!!

A year later Norm is down from a KEG to a 6 pack, and
is quickly becoming a certified firebreather!! Congrats
Norm!

By crossfit on January 1, 2011 9:58 AM | 2 Comments

CROSSFIT ASIA

January 2011 Archives

01 February 2011

31 January 2011

30 January 2011

29 January 2011

28 January 2011

27 January 2011

26 January 2011

25 January 2011

24 January 2011

23 January 2011

22 January 2011

21 January 2011

20 January 2011

19 Janauary 2011

18 January 2011

17 January 2011

15 January 2011

15 January 2011

14 January 2011

13 January 2011

12 January 2011

11 January 2011

10 January 2011

09 January 2011

08 January 2011

07 January 2011

06 January 2011

05 January 2011

04 January 2011

03 January 2011

02 January 2011

01 January 2011

31 December 2010

June 2011

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