CROSSFIT ASIA

August 2011 Archives

01 September 2011

A WOD
"GRACE"
For Time:
30 Repetitions of
Clean and Jerk 135/95lbs

Post time to comments

B WOD
2010 Asia Regional WOD 1
For Time:
10 Deadlifts 315/205lbs
50 Double Unders
900M run
5 Deadlifts 315/205lbs
25 Double Unders
400M run

Post time to comments
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By crossfit on August 31, 2011 9:28 PM | 4 Comments

31 August 2011

SKILL
Pull up

A WOD
"CINDY"
In 20 Minutes AMRAP of:
5 Pull ups
10 Push Ups
15 Squats

Post rounds to comments

B WOD
"HILL RUN"
From the gym down to Awase and back
via 20.

Post time to comments
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Courtesy of CrossFit LLC

What does it take to be this good?
Dedication, hard work, natural ability, luck, sacrifice?

How hard are you willing to work for your dreams?

IT'S GOING TO BE A BUSY MONTH
The training season is upon us, Saturday is a rest day
and we are taking this opportunity to close the gym for
the weekend and assess those new comers to our
competitive training cycle.  We will be closed Saturday
and Sunday.  Sorry there is no team WOD but we will
post a WOD for you to do @ home to make sure you
still get your fix!

FGB goes down on the 17th.  If you plan on WODing or
participating make sure you are registered via the
website (link to the right) as only registered athletes will
be allowed to play in Saturday.  Depending how many
total athletes we have participating will dictate whether
or not we run only a 1200 or a 1200 and 1600 WOD.

Last but not least we have a Level 1 Cert. on its way here!!!
This is the last one of 2011 so if you are interested in learning
from some of the best trainers in the community get signed up
 (again link to the right) so you can participate in the fun.  For
military there is a discount just enter PAM4 in the coupon code
and you will get a 20% discount!!
By crossfit on August 30, 2011 8:09 PM | 2 Comments

30 August 2011

REST DAY
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John Spear you will truly be missed!! Thank you
for giving me someone to chase over the past
couple years.  You are an incredible athlete and
person....

By crossfit on August 29, 2011 9:36 PM | 2 Comments

29 August 2011

Skill
Double Unders
5 minutes practice log you largest
consecutive set.

A WOD
"Handstand Helen"
3 Rounds for time of:
400 M Run
21 Kettlebell swings (24kg/16kg)
12 Handstand Push-Ups

Post time to comments

B WOD
Bench Press
5-5-5-5-5
Progressive loading

Post loads to comments
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Dream Big!!!!

By crossfit on August 28, 2011 8:40 PM | 1 Comment

28 August 2011

1000 FREE WOD

1300 TEAM WOD
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Courtesy of CrossFit LLC

What drives you??
By crossfit on August 27, 2011 9:18 PM | 1 Comment

27 August 2011

A WOD
CrossFit Open WOD 5.11
In 20 Minutes AMRAP of:
5 Power Cleans 145/100lbs
10 Toes to Bar
15 Wall ball Shots 20/14lbs

Wall ball shots are to a 10' target for
men and a 9' target for women.


Post rounds to comments

B WOD
"Isabel"
For Time:
30 Repetitions of
Snatch 135/95lbs

This a is ground to overhead movement,
Power and Muscle Snatch are allowed.

Post time to comments
249576_208333685875164_156147724427094_554996_729014_n.jpg
How do you gauge intensity?  Is it the weight of the load you
are lifting?  The number of reps you have done? The time it
took to do it? The near death experience you have when it's
finally over?  a little of all of them?

By crossfit on August 26, 2011 9:00 PM | No Comments

26 August 2011

REST DAY!!!!!!
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Part of coach Glassman's concept of fitness
is to learn new sports?  Okinawa is a great
place with great weather, so get out and try
something new!  Water sports are great fun,
and will get you a good dose of vitamin D
while you are doing them!
By crossfit on August 25, 2011 9:22 PM | No Comments

25 August 2011

SKILL
KB Snatch

A WOD
2k Row
then
2 rounds of:
AMRAP
Pullups

Rest 3 minutes between
Rounds.

B WOD
Every minute on the minute until
you can no longer complete a
round in 1 minute:
5 Pull-ups
7 Push-ups
10 Squats

Post rounds to comments
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Next CFA FUNction should be?

Bowling for time?
Scavenger Hunt?
insert great idea here...

Post to comments!!
By crossfit on August 24, 2011 9:18 PM | 5 Comments

24 August 2011

A WOD
"BUSHIDO"
3 Rounds For Time:
9 Muscle Ups
15 Burpees
21 Kettlebell Swings 32/24kg

Post time to comments

B WOD
For time:
12-9-6-9-12
WallBalls 20/14lbs
Deadlift 185/125lbs

Post time to comments
FGB6_Horz_500X500-500x400.png
FGB 6 is happening in less than a month!! This
is a great fundraiser that we have participated
in since we opened.  The money raised this year
will go to the Special Operations Warrior
Foundation.  If you want to participate all you have
to do is register.  We hope to see all of you there
with us on the 17th!!

Register here

Our gym can be found under Japan not Okinawa,
When registering for the team.
By crossfit on August 23, 2011 8:42 PM | 1 Comment

23 August 2011

Skill
Burgener Warm up

A WOD
10 Rounds for time of:
5 Power Snatch 95/65
10 GHD Sit ups

Post time to comments

B WOD
3 Rounds for time of:
250M Row
25 Box Jumps 24/20"
15 Power Cleans 135/95lbs

Post time to comments
DSCF4755.JPG


By crossfit on August 22, 2011 7:40 PM | 2 Comments

22 August 2011

REST DAY!!
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By crossfit on August 21, 2011 9:17 PM | No Comments

21 August 2011

1000 FREE WOD

1300 TEAM WOD

games2011_whatnow_landscape.jpg
Courtesy of CrossFit Inc.

What does this picture mean to you?
Respect, motivation, an unimaginable
level of fitness?  No matter what, it
represents all of us!  There are competitors,
judges, fans, athletes, spectators, moms,
dads, kids.... They are all part of what makes
up this awesome community we call CrossFit!

For me this is the next level!  I am bound and
determined to reach it! If I do awesome!!! If not
it will be a hell of a ride along the way!
By crossfit on August 20, 2011 9:48 PM | 1 Comment

20 August 2011

A WOD
In 10 Minutes AMRAP of:
20 Meter Tire Flip
50 Double Unders

Post rounds to comments


B WOD
For Time:
21-15-9
Medicine Ball Cleans 20/14lbs
Pull-ups

Post time to comments
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By crossfit on August 19, 2011 9:24 PM | 1 Comment

19 August 2011

A WOD

"Coe"

Ten rounds for time of:
10 Reps Thruster, 95/65 lbs
10 Ring push-ups

Post time to comments


B WOD

In 20 Minutes AMRAP of:
400m Run
Max rep Push Jerk 115/75 lbs

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CFA's First Cert. way back in the day!! Will you be
attending next months? contact us to get the mil.
discount code before registering!
By crossfit on August 18, 2011 6:27 PM | 2 Comments

18 August 2011

REST DAY!!!
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By crossfit on August 17, 2011 8:53 PM | 1 Comment

17 August 2011

A WOD
4x400 Meter Run
The rest interval is as long as it
took to do the run.

Post run times to comments

B WOD
5X5 Strict Pull-ups
5X5 Dips (bars or rings)
3X10 GHD Sit-ups
3X10 WallBalls 20/14lbs
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By crossfit on August 16, 2011 8:53 PM | 2 Comments

16 August 2011

A WOD
10 rounds for time of:
5 Body Weight Back Squat
5 Handstand Push Ups

Post time to comments

B WOD
In 20 Minutes AMRAP of:
4 Wall Climbs
8 Pistols
12 Toes to Bar

Post rounds to comments

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By crossfit on August 15, 2011 9:33 PM | No Comments

15 August 2011

NEW GYM HOURS START TODAY 9AM-9PM

SKILL
Overhead Squat

A WOD

"DT"

Five rounds for time of:
155/105 pound Deadlift, 12 reps
155/105 pound Hang power clean, 9 reps
155/105 pound Push jerk, 6 reps

Post time to comments.


B WOD

Death by 10 Meters

On the first minute run 10 Meters.  Every Minute

on the Minute add 10 meters.  Continue until you

can no longer complete the prescribed distance

within that minute.


Post minutes to comments

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By crossfit on August 14, 2011 9:52 PM | No Comments

14 August 2011

Rest Day!!!!!
By crossfit on August 13, 2011 11:29 PM | No Comments

13 August 2011

A WOD
"Eva"
5 Rounds for time:
800 Meter Run
30 Kettlebell Swings 32kg/24kg
30 Pull Ups

Post time to comments

B WOD
4 Rounds for Time of:

400m Run
25 Hammer Slams
10 Jumping Lunges

Post time to comments

221216_1832951317364_1647847277_1843443_859441_o.jpg
CrossFit Level 1 Certification is on its way back here
to Okinawa.  Join us 24-25 September and find out how
CF coaches becomes some of the best strength and
Conditioning coaches anywhere.  LVL1 Registration
By crossfit on August 12, 2011 9:17 PM | 1 Comment

12 August 2011

A WOD
Clean and Jerk
Establish a new 1RM


Post loads to comments

B WOD
Thrusters
5-5-5-5-5
Use progressive loading to establish
your 5 Rep max.


Post loads to comments
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Keiko-San Killing some WOD's with
our friends @ Chikara CrossFit! Ganbatte!!
By crossfit on August 11, 2011 8:48 PM | 1 Comment

11 August 2011

Skill
Double Unders

A 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.


B WOD

10 Back Squat 225/155lbs
50 Double Unders
8 Back Squat 225/155lbs
40 Double Unders
6 Back Squat 225/155lbs
30 Double Unders
4 Back Squat 225/155lbs
20 Double Unders
2 Back Squat 225/155lbs
10 Double Unders


Post time to comments

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The recent typhoon damaged some
phone and Internet lines In the area.
They are currently being repaired but
until then If you need to contact us for
any reason please use Info@crossfitasia.com.
Sorry for the inconvenience and we
Hope they will have the lines repaired
by Monday
By crossfit on August 10, 2011 8:06 PM | 1 Comment

10 August 2011

REST DAY

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By crossfit on August 9, 2011 8:18 PM | No Comments

09 August 2011

SKILL
HANDSTAND(Free)

A WOD
Run 7k

Post time to comments

B WOD

"Nate"

Complete AMRAP in 20 minutes of:

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


Post rounds completed to comments.

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If you think you have what it takes to join the
Affiliate Training Team you can ask one of the
Trainer for a Competitive training application.
By crossfit on August 8, 2011 9:29 PM | 2 Comments

08 August 2011

A WOD
"Himeka"
For Time:
21-15-9 of:
Deadlift 275/185Lbs
Burpees
Row for Calories

post time to comments

B WOD
"Grace"
For time:
30 repetitions 
Clean and Jerk 135/95Lbs

Post time to comments
FGB6_Horz_500X500-500x400.png
We are registered for fight gone bad 6!!
For some reason our affiliate is listed under
Japan not Okinawa.. hope it will be a great event
again this year!
By crossfit on August 7, 2011 7:14 PM | No Comments

07 August 2011

1000 FREE WOD
1100 Ninja Test
1300 TEAM WOD

You have all been locked up for 72hrs no reason
not to come in for the Team WOD.  Everyone can
participate and its lots of fun regardless of you
experience level!!!
panda.jpg

By crossfit on August 6, 2011 7:29 PM | No Comments

06 August 2011

Rest Day
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These two hit some huge PR's on Snatch Balance yesterday!
Congrats Keiko and Christen  you both deserve it!
By crossfit on August 5, 2011 7:57 PM | No Comments

05 August 2011

Typhoon Lockdown WOD 2
Get a duffle bag or back pack and fill it with
heavy stuff ( i know I am getting really
technical here). Put some clothes in there as
filler.
1 or 2 rounds for time/fun:
20 Ground to Overhead (with bag)
4 Burpees
16 Ground to Overhead (with bag)
8 Burpees
12 Ground to Overhead (with bag)
12 Burpees
8 Ground to Overhead (with bag)
16 Burpees
4 Ground to Overhead (with bag)
20 burpees

Post time and rounds to comments
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By crossfit on August 5, 2011 8:19 AM | 3 Comments

04 August 2011

Typhoon Lockdown WOD
1 Minute AMRAPs of:
Inclined push ups (feet on counter)
rest 1 minute
Virtual Double Unders
rest 2 Minutes
V-Ups
rest 3 minutes
Ottoman Jumps
rest 2 minutes
Jumping Lunges
rest 1 Minute
Squats

Post total reps to comments

 
A WOD
Snatch Balance
Work up to a heavy single

Post loads to comments

B WOD
Push Jerk
5-5-5-5-5

Post loads to comments
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By crossfit on August 3, 2011 8:51 PM | 3 Comments

03 August 2011

A WOD
"Randy"
for time of:
75 Power Snatches, 75lbs/55lbs

Post time to comments

B WOD
5 Rounds
for time of:

15 Thrusters 75/55 lbs
12 GHD Sit-ups

Post time to comments
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By crossfit on August 2, 2011 8:15 PM | 3 Comments

02 August 2011

Rest Day
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The 8PM class is officially open to everyone.  This is
a bilingual class taught by Leah and Yuko.  We already
have 6 -10 Okinawan athletes participating in the class
on a regular basis.  If you are running late with work now
you don't have to rush here or worse miss the WOD ..
come see us during the 8PM WOD.

Hey everybody... Susan Harvey has offered her
services as a Physical Therapist to our awesome
community here @ CFA.  If you have an ache or
pain that you feel is sports related schedule an
assessment with Susan so she can try to figure
out whats going on and more important try to fix
you.  There will be a sign up sheet on the board
please fill in your email address so she can get in
contact with you and schedule a suitable time to
meet with you. 
**it's $20 a session, which lasts about 20-30 minutes**

By crossfit on August 1, 2011 8:41 PM | 1 Comment
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