CROSSFIT ASIA IN OKINAWA

01 June 2011

A WOD

Complete AMRAP in 12 minutes of
8 dumbbell Grnd to Ovrhd (you pick the weight)
100' bear crawl

Post rounds to Comments

B WOD
Push Press
7-7-7-7-7 (progressively loading)
Rest 2 Minutes between rounds

Post total tonnage(ex. round 1:135x7=945lbs)

Sometimes the fight goes really bad!!!

By crossfit on May 31, 2011 9:12 PM | 3 Comments

31 May 2011

A WOD
"Fran"
21-15-9
Thrusters 95/65 lbs
Pull Ups

Post time to comments

B WOD
"Karen"
For time:
150 Wall Ball Shots

Post time to comments

By crossfit on May 30, 2011 9:49 PM | 3 Comments

30 May 2011

Rest Day
or
Skills and Drills

Quality Instruction never stops, getting better
takes coaching from people who know how to
do it....

By crossfit on May 29, 2011 9:17 PM | No Comments

29 May 2011

FREE WOD 10AM
TEAM WOD 1300
CF KIDS Ages 6-12 2PM
AFFILIATE CUP TEAM TRAINING 1300 and 1500

Nicolle put a great list of Paleo sites that post recipes.....
Please feel free to add to it in comments..... The rule for
these sites .. if it doesn't sound right it probably isn't.....
Everybody gets it wrong once and a while!!!

recipesites.docx

By crossfit on May 28, 2011 6:04 PM | 4 Comments

28 May 2011

A WOD
"Death by 10 Meters"
Run 10m the first minute. Each round (every minute)
add 10 meters until you can no longer complete the
prescribed distance within the allotted minute.

Post total rounds completed

B WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Perform a thorough warm up, Once you have warmed

up you have a total of 3 attempts @ each movement to

compile the best total. A recommended technique is to

do you first attempt @ 90-95% of your known 1RM, 102-

105% on the second. If you have successfully now PR'd

with your second lift, you can attempt higher loads, if you fail

the second lift reducing the load by 5-10 lbs may result in a

successful lift.

Post total to comments.

Keep your Facebook open... Good chance a Typhoon WOD could go down

By crossfit on May 27, 2011 8:06 PM | 4 Comments

27 May 2011

A WOD
Deadlift
AMRAP in 1 Minute @ BW
Then
8 sets of 3 @ 75% of your 1 rep max
(no drop sets, focus on speed of the pull)

B WOD
400m Tire Drag 35/25 lbs (as a class)
then
6 Rounds
15 KB Swings 24/16kg
10 Dips
5 Burpees

Post time to comments

By crossfit on May 26, 2011 8:48 PM | 5 Comments

26 May 2011

Rest Day

Fish oil is in!!!!

By crossfit on May 25, 2011 11:19 PM | No Comments

25 May 2011

A WOD
AMRAP in 1 Minute:
Pull Ups ( Kipping is allowed)
Then
Weighted Pull Ups
5-5-3-3-1-1-1
If you cannot do a Strict pull up (non-kipping)
train strict pull ups, Use as little assistance as
possible.

Post loads for each round.

B WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

By crossfit on May 24, 2011 8:38 PM | 1 Comment

24 May 2011

A WOD
"ANNIE"
50-40-30-20-10
Double Unders
Sit Ups

Post time to comments

B WOD
3 rounds of:
Shoulder press, Push Press, Push Jerk
95/65 lbs
Accumulate as many reps as possible each
rounds using a progression of all 3 lifts, once
you rack or drop the bar the round is terminated.
Rest 3 minutes between rounds

Post total reps to comments

By crossfit on May 23, 2011 8:41 PM | 3 Comments

23 May 2011

A WOD
"Elizabeth"
For Time:
21-15-9 of:
Squat Clean 135/95lbs
Ring Dips

Post time to comments

B WOD
For Time:
30 Deadlifts 225/135lbs
200m Run
20 Deadlifts 225/135lbs
400m Run
10 Deadlifts 225/135lbs
800m Run

Post time to comments

Welcome back Kay!!! You have been missed =)

For those of you planning to participate in our
Next round of BootCamps, Orientation has been
moved to 4 June. That means there is still time
to drag your friends in to get assessed prior to
start date!

The Hot for Summer Challenges are underway!
here is a run down of the rules.

-8 weeks long ( 2 months!! Anyone can do this)

 - 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 May 2011.
 - Cost is Y5000, 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 18th 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.

-We highly encourage you to keep an accurate Log. We will ask
you turn in your log @ the end of the challenge and your log will
also be taken into consideration when picking the 8 finalists.

- The winners will be decided by the gym, after all you are
representing all of us here @ CFA.

By crossfit on May 22, 2011 9:18 PM | 4 Comments

22 May 2011

REST DAY

CLOSED!

2011 Affiliate Cup Team Training 1700

By crossfit on May 21, 2011 7:58 PM | No Comments

21 May 2011

A WOD
5 rounds for time
Row 250 Meters
40 Meter Sled Drive 3/4 Body Weight

Rest 3 Minutes between rounds
Post total time minus 12 minutes

Post to comments

B WOD
Using the FGB Timer (17 Minutes)
Run 1000m - Time trial (roof and hill)
At the start of the next minute
AMRAP in 1 minute @ each station
Push-ups
GHD Sit-ups
KB Swings 24/16 kg
Squats

There is no rest between stations
You will two metrics @ the completion ofthe WOD.
Your Run time and your total points (reps)
accumulated.

Post both metrics to comments

By crossfit on May 20, 2011 9:58 PM | 4 Comments

20 May 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
3 Rounds for time:
6 Pull-ups
9 Ring Dips
12 Box Jumps 24/20
15 Wall Balls 20/14 lbs

By crossfit on May 19, 2011 8:25 PM | 3 Comments

19 May 2011

A WOD
4 rounds for time of:
400 Meter Run
50 Squats

Post time to comments

B WOD
4 Rounds for time of:
200m Run w/ Dumbell 25/15 lbs
15 Squats w/ Dumbell 25/15 lbs
15 Shoulder to Overhead
w/ Dumbell 25/15 lbs

Post time to comments

We are doing some serious remodeling inside,
Sorry for any inconvenience.

By crossfit on May 18, 2011 9:59 PM | 4 Comments

18 May 2011

REST DAY!!!!

Don't forget!!! Tomorrow is the last day to register for the
Lean up and weight loss Challenge!
MORE PARTICIPATION PLEASE

By crossfit on May 17, 2011 9:20 PM | 3 Comments

17 May 2011

A WOD
"Tabata Double Up"

Deadlift, Body weight
Double Unders
Deadlift, Body weight
Double Unders

Complete 20 seconds of work, coupled
with 10 seconds of rest for 8 intervals
of Deadlift before moving onto the double
unders, complete a total of 32 intervals.
Your score will be the lowest number of
repetitions you completed over an 8 interval
cycle, @ the end you should have 4 numbers
to add together for your overall score.

Post score to comments

B WOD
For time
21-15-9 of:
Front Squat 135/85 lbs
Hip Extensions

Post time to comments

By crossfit on May 16, 2011 9:34 PM | 3 Comments

16 May 2011

A WOD
"JEREMY"
21-15- 9 reps, for time of:
Overhead squats 95/65 lbs
Burpees

Post total reps to comments

B WOD
1000m Row
Rest 3 Min
750m row
Rest 2 Min
500m Row
Rest 1 min
250m Row

Post times to comments

The box is reconfiguring for the Regional
We will do our best to not let it interfere
with normal operations!

By crossfit on May 15, 2011 9:34 PM | 4 Comments

15 May 2011

1000 Free WOD
1300 Team WOD
1400 Ninja Test!!!!

Thanks to everyone who came out for the Nutrition
Seminar today .. I had a blast and hope you did
too!

By crossfit on May 14, 2011 10:09 PM | 6 Comments

14 May 2011

REST DAY

Nutrition Seminar 1200

First WOD will be @ 1730

Another Dear friend, awesome CrossFitter and CFA Family
member is leave us ... We love you Viv .... train hard!!!

By crossfit on May 13, 2011 8:37 PM | 3 Comments

13 May 2011

A WOD
Walking Lunges:
400 Meters

Post number of steps and time

B WOD
50 Burpees
40 Push press 45/35Lbs
30 GHD Sit-ups
20 MedBall clean & shots
10 Turkish Get-ups 12/8kg

Post time to comments

Don't Forget!!! Saturday 1200 Nutrition Seminar
Honestly, why not? Who knows what the hell
will come out of my mouth this time!!
(Please no kids I am hard enough to understand
most of the time without kids distacting me!)

CF kids Parent Meeting 1600

By crossfit on May 12, 2011 8:56 PM | 5 Comments

12 May 2011

A WOD
In 8 minutes AMRAP of:
4 handstand push-ups on parallettes
8 kettlebell swings 32kg/24kg
12 GHD sit-ups.

Post total reps to comments

B WOD
10 Rounds for time of:
200 Meter Run
20 Double unders

Post time to comments

Congrats to Melissa and Shawn on the birth
of their baby girl!!! We hope you a speedy
recovery and to have you back in the gym
as soon as possible!!!

Next BootCamps AM/PM start 28 May!!! We
are the fastest growing program in the fitness
industry worldwide.. Come find out why!

By crossfit on May 11, 2011 9:47 PM | 4 Comments

11 May 2011

A WOD
21-15-9 reps for time of:
Box jump 24"/20"
75 pound Power snatch
Chest to bar Pull-up

Post time to comments

B WOD
In 15 Minutes AMRAP of:
15 KB Swings 24/16kg
10 Burpees
5 BW Back Squats

Post time to comments

This is how you know if your
workout was hard enough!

By crossfit on May 10, 2011 8:52 PM | 6 Comments

10 May 2011

REST DAY

Nutrition Seminar will start @ 1200 on Saturday.
Its a Rest Day and the first Available class for doing
a make up will be 1730. You can sign up for the
challenge starting Thursday as well as weigh in or
take pics.

By crossfit on May 9, 2011 11:12 PM | No Comments

09 May 2011

A WOD
"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Warm up as needed. Make only 3 lifts/attempts

@ your best effort for each of the components of

the total.

Post total to comments.

B WOD

4 Rounds
250m Row
15 Ring Rows
15 Hang Power Cleans 75/55lbs
15 Sumo Deadlift High Pull 75/55lbs

Post time to comments

By crossfit on May 8, 2011 6:12 PM | 2 Comments

08 May 2011

Free WOD 1000
Team WOD 1300
For those who have never been to a TEAM WOD
it is programmed for all levels of athlete. It is alot
of fun for everyone no matter what your current ability
level is and you get to meet lots of people tou may not
know from the gym!

By crossfit on May 7, 2011 8:59 PM | 2 Comments

07 May 2011

A WOD
CFA 9K Run Route
Post time to comments

B WOD
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Post time to comments

If you have children in the PM CF Kids Program we would
like to meet with you after the Seminar next Saturday to
discuss some options for the future. We love the program
and want to continue to make the program available to the
Kids but we need to make some important changes over the
summer....

By crossfit on May 6, 2011 5:03 PM | 5 Comments

06 May 2011

REST DAY

Hot for Summer Challenges will start the 18th
We will do a Nutrition Seminar on the 14th!!
We will follow the same format as last time with
a first prize going to the most body Composition
change and also to the most weight lost. Weigh
ins and photos can be submitted as early as the
12th. You can sign up anytime up until the 17th.
Entry Fee will be 5000yen!!!

PM parents... We need to start considering a Co-op
in the evenings for the kids. They require us to
check on them far to often and it detracts from us
being able to give athletes the attention as coaches.
There has been up to 15 kids in there @ one time in
the evenings and unsupervised it could lead to
someone getting hurt. I am trying to avoid having to
bring in someone to watch the room which would
mean we would have to in turn charge you in the
evenings

All... We are going to be selling off some of our older
equipment later this month, if you have you eye on a
GHD, Squat Rack, or even a barbell we are going to
be selling them off @ ridiculous prices. Local purchase
only please.....

By crossfit on May 5, 2011 9:28 PM | 2 Comments

05 May 2011

For those celebrating Cinco de Mayo feel free
to bring your sombrero and you can do lateral
jump burpees over it between rounds. Are ya
happy now Jess Berry =)

A WOD
ROW
500M x4
Rest as long as it took to row 1:1
or
Partner up and rest while your partner rows

Post times to comments

B WOD
Back Squat
5-5-3-3-1-1-1

Post loads to comments

Brent McCall
3rd place finish Asia Region
Reebok|CrossFit Open

Heidi D'Amato
2nd Place finish Asia Region
Reebok|CrossFit Open
The ladies @ CFA took the top 3 Spots and 5 of
the top 10 Spots

By crossfit on May 4, 2011 9:14 PM | 8 Comments

By crossfit on May 1, 2011 5:21 PM | 22 Comments

CROSSFIT ASIA

May 2011 Archives