CROSSFIT ASIA IN OKINAWA

01 April 2011

A WOD
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm SQUAT snatches, alternating arms.

Post time to comments

B WOD
Death by Dips
do one dip the first minute
2 dips the second minute
3 dips the third minute
Continue until you can no longer complete
the number of repetitions for the prescribed
minute. You can break the repetitions into
as many sets as needed to complete within
the minute.

Pick your poison bar or ring dips

Post rounds and reps to comments

By crossfit on March 31, 2011 9:31 PM | 3 Comments

31 March 2011

REST DAY!!!
More Lean Up challenge Finalists!!!!

In the Weight loss Challenge Lauren Harrell came
in a close second place losing 25.8lbs over the
8 weeks of the challenge!!

Right behind Lauren and Maureen, Jen Dolan brought
it strong with a total weight loss of 26 lbs.

By crossfit on March 30, 2011 10:28 PM | 5 Comments

30 March 2011

A WOD
Push press
Work up to a heavy single
Thruster
Work up to a heavy single

B WOD
400m Run
30 Deadlifts 215/135 lbs
30 Wall ball shots 20/14 lbs
30 Push-ups (Games Style)

Post time to comments

By crossfit on March 29, 2011 7:59 PM | 1 Comment

29 March 2011

PM WOD PARENTS WHO ARE UTILIZING THE UNSUPERVISED
KIDS ROOM. THIS IS ABSOLUTELY UNACCEPTABLE!!

In the evening there is no supervision of the kids
room. We expect you to respect that we are providing
a place for your kids to enjoy themselves while you
WOD and that you make sure they understand this is a
privilege. As the parents it is your responsibility
to ensure the kids clean up in the evening so that this
privilege doesn't go away!! This is not the first time
and the abuse of the room is continuing to get
worse( there was drinks, food and snacks all over the floor).
The last thing I want to do is make the kids room
off limits in the evenings so please lets just be adults and
sure we teach the kids to respect other peoples "homes"!!
worse.
A WOD
Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

sorry for the late edit .. cut and paste is my enemy

Post time to comments

B WOD
1000m Row
21 Thrusters(85/55#)
15 Pull-ups

2 min rest

750m Row
18 Thrusters(85/55#)
12 Pull-ups

2 min rest

500m Row
15 Thrusters(85/55#)
9 Pull-ups

Post time to comments

By crossfit on March 28, 2011 8:48 PM | 4 Comments

28 March 2011

A WOD
"Himeka"
21-15-9
Deadlift 275/180lbs
Burpees
Row for Calories

Post time to comments

B WOD
10 Ramp sprints
(sprint up, walk down, repeat)
When everyone is done: Skill work
5 min @ each station:
Rings:
   Holds
   Dips
Bars:
   Kip swings
   Knees 2 elbows
   Toes 2 bar
PVC:
10 of every movement on the Ninja test
(done as a group with the trainer calling
cadence)

By crossfit on March 27, 2011 5:20 PM | 7 Comments

27 March 2011

Rest Day!!
The Gym is closed!!!

By crossfit on March 27, 2011 5:16 PM | No Comments

26 March 2011

A WOD
"Randy"
For Time:

75 pound Power snatch,

75 reps for time.

Post time to comments

B WOD

3 Rounds for time of:
1 Snatch 75/55lbs
10 Overhead squats 75/55lbs
1 Snatch 75/55lbs
10 OVH squats 75/55lbs
400m run

Post time to comments

Functionality of movement, making sure the
kids don't lose it is the primary focus of the CF
Kids Program.... and of course having lots of
fun while they do it!

By crossfit on March 25, 2011 11:15 PM | 4 Comments

25 March 2011

A WOD

"Coe"

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Post time to comments

B WOD

"Helen"
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pull-ups

Post time to comments

By crossfit on March 24, 2011 8:58 PM | 3 Comments

24 March 2011

A WOD
Bench Press
10 sets of 2 repetitions
@85% of your 1 rep max

Post loads to comments
B WOD
Tabata NIC
Deadlift (115/85#)
Parallette Passthroughs
Push-ups
Shoulder to Overhead w/DB (25/15#)

Post times to comments

By crossfit on March 23, 2011 11:12 PM | 1 Comment

23 March 2011

REST DAY
Lean UP Challenge Winner:
Heidi D'Amato
Heidi has come so far since we first met
her we wanted to show you her entire
transformation, not just the last 8 weeks

We will post the runners up later this week

Weight Loss Challenge Winner:
Maureen Benway

Maureen lost 27.5 lbs over the last 8 weeks.
Thats 14.9% of her total starting bodyweight!!!
An she didn't have to starve herself
to do it!!!

By crossfit on March 22, 2011 9:06 PM | 7 Comments

22 March 2011

:: NO CF KIDS TONIGHT::

A WOD
Sumo Deadlift
5-5-3-3-1-1-1

Post loads to comments

B WOD
5-5-3-3-1-1-1
Push Press
5-5-3-3-1-1-1
Push Jerk

By crossfit on March 21, 2011 10:08 PM | 3 Comments

21 March 2011

A WOD
Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Lunges, 30 steps (this is a stationary lunge not walking)

Post time to comments

B WOD
For Time:
500m Row
then
5 Rounds
5 Wall ball shots 20/14lbs
10 Push-ups (games style)
15 Double Unders
then
500m Row

Post time to comments

By crossfit on March 20, 2011 7:37 PM | 4 Comments

20 March 2011

Free WOD 1000

Team WOD 1300

CrossFit Open 1500

By crossfit on March 19, 2011 10:11 PM | 1 Comment

19 March 2011

REST DAY
2nd Annual C2 Fishing Tournament
Who: Our Awesome CFA Community
What: The Fishing Game
Where: CFA
When: 1400ish
Why: Why not....
How: on the C2 Rowers

At the conclusion of the Fishing Game we will
Announce the Winners of the Lean up and
Weight loss Challenge Competitions!

...AND THE BEST NEWS OF THE DAY
WE RENTED A BOUNCY CASTLE!!!!

By crossfit on March 18, 2011 10:51 PM | 1 Comment

18 March 2011

A WOD
Intro to
Box Squats
Learn proper execution of this power lifting
Movement.

B WOD
In 20 Min AMRAP of:
5 Thrusters (95/65#)
7 Hang Power Clean (95/65#)
10 Sumo Deadlift High Pull (95/65#)

Post rounds to comments

By crossfit on March 17, 2011 8:47 PM | 2 Comments

17 March 2011

A WOD
"Michael"
3 rounds for time of:
800 Meter Run
50 Back or Hip extensions
50 Sit Ups

Post time to comments

B WOD
100' Traveling
     burpees
15 Squat Roll ups
50' Traveling
     burpees
15 Squat Roll ups
100' traveling
     burpees
15 Squat Roll ups

Post time to comments

CF Kids Gone Wild!!!!

Don't forget there is no 1900 WOD tonight.
Please adjust fire on your schedule so you don't
miss the workout!

By crossfit on March 16, 2011 9:28 PM | No Comments

16 March 2011

A WOD

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post time to comments

This is one of the hardest workouts in the CrossFit

arsenal ... Scale appropriately!!!

B WOD

"Nicole"

In 20 Minutes AMRAP of:

400 Meter Run

Max rep pull ups

Post rounds and reps to comments

In less than 12 hours the first WOD of the
CrossFit Open 2011 will be released!!! Who's excited???
For sure ... This Guy!!!!!

Fishing Tourney (1000yen to play) on Saturday will be@ 1400.
We rented a bouncy castle for the kids ( and me) so now you
have no excuses to not come out and support your fellow athletes
who have worked so hard over the last 8 weeks!!!

1200 WODers... please be a little flexible with us on
Thursdays as we will be running CrossFit open WODs
@ 1115... we don't foresee many of the WODs going
that long but we just want give you a heads up!!

By crossfit on March 15, 2011 8:24 PM | 5 Comments

15 March 2011

REST DAY!!!

The CrossFit Open Starts this week....
Because of the number of athletes and
the logistical demand there will be no
1900 WOD on Thursdays for the next
6 weeks. We have a good number of judges
but could always use more so if you have an
interest in volunteering some time to help
your fellow athletes qualify for regionals we
would very much appreciate it.

Judges I will need all my AM judges to be
available @ directly following the 1030 WOD
on Thursday and PM judges to available by
1830. We will go over the rules for judging
and movement standards as well as reporting
procedures for athletes scores. Thank you all
ahead of time for all your help and hard work over
the next 6 weeks.

Lean up challengers please make sure to email
or have us take your pics by COB on Wed.

Weight loss challengers make sure we have you
weighed in before COB on Wed. Even if you feel
you didn't do as well as you had hoped we still
would like to get data so we can have it for future
events.....

By crossfit on March 14, 2011 9:00 PM | No Comments

14 March 2011

A WOD
ROW 3 K
Rest 2 minutes
Max rep Push ups
in 2 minutes
Post time to comments

B 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.

Post score to comments.

Congrats to the PM BootCamp !!!
Really look forward to seeing you all back
at it really soon!! Great Job!!

By crossfit on March 13, 2011 10:02 PM | 7 Comments

13 March 2011

TEAM WOD

By crossfit on March 12, 2011 9:30 PM | No Comments

12 March 2011

A WOD
"Snatch"
Work up to a heavy single!
This is not a "Power Snatch"...
you should be receiving the bar overhead
in a full Squat.

Post loads to comments

B WOD
"Distance Run"
6 Intervals of:
Run for 2 minutes,
walk for 1 minute.

Report total distance covered to comments

By crossfit on March 11, 2011 9:55 PM | 7 Comments

11 March 2011

The CrossFIt Games Open Registration site is now
OPEN!!!

Lean up and weight loss challenge participants please read below!
REST DAY!!

The Games Registration site is now open!!
THe CrossFit Games Open is the initial phase
of selection for athletes to advance to the
Regional competition that will be help here in
Okinawa in June!
Whether you plan on making a run @ the
Regionals and/or Finals of CrossFit
Games Competition we encourage everyone
to participate. Like all CF workouts the open
will be scalable to any fitness level (scaling may
remove you from qualification but does not prohibit
your participation). Friendly competitions like the
open build camaraderie and community, as well as
giving you a playing field to test yourself against not
only the fittest athletes in Asia but around the world.

For More info on the Open or to register go to
CrossFit Open
Use your local address or the Gym address
using the APO zip will land in you the Norcal
region.
Once you have registered go to Find a team
type in CrossFit Asia (in the search box)
and click join.

Pictures and Weigh in for the Lean up
and weight loss Challenge will start Monday
We need to have everyone done by close of
business on Wednesday! We will announce
the winners on Saturday Afternoon. To add
to the fun we will be having our annual fishing
tournament at the gym! It was a great success
last year and hopefully will be just as fun this
year!!! The Fishing tourney will be a 1000yen
buy in with 50% of the money raised going back
to the winner! Everyone will get a shot, then
the top 7 scores from all heats will go head to head
in a fish off for the Cash!!

By crossfit on March 10, 2011 9:57 PM | 4 Comments

10 March 2011

A WOD
"Nate"

Complete AMRAP in twenty minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32kg/24kg

Post rounds completed to comments.

B WOD
For TIme:
50' Karaoke
18 Ring Rows
6 Ring Dips
50' Karaoke
15 Ring Rows
9 Ring Dips
50' Karaoke
12 Ring Rows
12 Ring Dips
50'Karaoke
9 Ring Rows
15 Ring Dips
50' Karaoke
6 Ring Rows
18 Ring Dips

Post time to comments

CFA APB!!! Where are you Cassandra?
We miss you!!!

By crossfit on March 9, 2011 9:00 PM | 5 Comments

09 March 2011

A WOD
"Karen"
For Time:
150 Wall Ball Shots
Men: throw to a 20lb ball to a 10ft target
Women: Throw a 14lb ball to a 8ft target,
if you are 5,7" or taller throw to a 10ft
target.

I know you new ninjas thought you escaped Karen!
Wishful thinking!!! Now kill it!

Post time to comments.

B WOD
For Time:
7 Rounds
200m Run
10 Knees 2 Elbows
10 Squats

Post time to comments

By crossfit on March 8, 2011 8:54 PM | 10 Comments

08 March 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.

Post score to comments.

B WOD
"KAREN"
For Time:
150 Wall Ball Shots
Men:20lbs ball to a 10ft target
Women: 14lbs ball to 8 ft target,
if you are taller than 5'7" throw to
a 10ft target.

Post time to comments

By crossfit on March 7, 2011 9:16 PM | 4 Comments

07 March 2011

REST DAY!!

Congrats to all our athletes who passed their
Ninja Test today! Make sure to thank Nic for her
programming that got you all there!! 100% pass!!!

By crossfit on March 6, 2011 8:40 PM | 6 Comments

06 March 2011

Free WOD 1000

Team WOD 1300 (please no late shows
we have the Ninja test @ 1400)

Kinser Functional Fitness 5K

By crossfit on March 5, 2011 6:15 PM | 3 Comments

05 March 2011

A WOD

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

B WOD

For Time:

15-12-9-6-3
Deadlift 85/55 lbs
Hang Power Clean 85/55 lbs
Front squat 85/55 lbs
Push Jerk 85/55 lbs

Post time to comments

February Athlete of the Month: Jen Dolan!!!
See her story on the AOTM Page!

Don't forget there is a BootCamp Orientation
tomorrow @ 1100 so there will be no 1200
WOD. See you all @ 1400!!

By crossfit on March 4, 2011 6:20 PM | 7 Comments

04 March 2011

A WOD
"Bear Complex"

7 cycles/complexes (equaling 1 round) without putting

the bar down longer than a touch and go of:

1 power clean

1 front squat

1 push press

1 back squat

1 push press

-Repeat the process for 5 rounds.

-Each time, choosing a new load.

-The goal is to complete the complex

with the heaviest load you can safely handle.

-If you cannot complete 7 cycles without

putting the bar down it is a failed attempt

and you must restart the round.

-Rest 2 minutes max between rounds to adjust

weight as needed.

B WOD

"Lynne"
5 Rounds of:
Max rep Bench press @ Body weight
Max rep Pull-ups

Rest up to 5 minutes between rounds

By crossfit on March 3, 2011 9:00 PM | 6 Comments

03 March 2011

REST DAY

Congrats to the PM BootCasmp that graduated on
Friday! Great to see so many of you back in the gym
hitting it hard!

There is a Functional Fitness 5k that sveral of the
trainers are running in on Saturday. If you are
interested ask Nicolle for more info.

Also Saturday is our Boot Camp Orientation. The first
Warrior WOD will be @ 1400! Plan appropriately!

By crossfit on March 2, 2011 9:42 PM | No Comments

02 March 2011

A WOD
"Cindy"
In 20 Minutes Complete AMRAP of:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds and reps to comments

B WOD
3 Rounds
50' OH walking lunge w/ BB35/22#
21 Burpees

Post time to comments

By crossfit on March 1, 2011 7:57 PM | 5 Comments

CROSSFIT ASIA

March 2011 Archives

01 April 2011

31 March 2011

30 March 2011

29 March 2011

28 March 2011

27 March 2011

26 March 2011

25 March 2011

24 March 2011

23 March 2011

22 March 2011

21 March 2011

20 March 2011

19 March 2011

18 March 2011

17 March 2011

16 March 2011

15 March 2011

14 March 2011

13 March 2011

12 March 2011

11 March 2011

10 March 2011

09 March 2011

08 March 2011

07 March 2011

06 March 2011

05 March 2011

04 March 2011

03 March 2011

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