Affiliate Showdown

Come out and support Kekoa Crossfit at the Island Wide Affiliate Showdown on Sunday
If you have a Kekoa shirt wear it.  Otherwise, try to wear pink and/or black if you can.

Directions and other information can be found at http://showdown.hawaiivaloans.com/affiliates-2/

Friday-30SEP11

5 rounds for time
200m Run (1 lap in the gym)
12 KB Swings 2/1.5 pood
25 walking lunges

BEGINNER
choose a KB weight that is comfortable for you

Thursday-29SEP11

For time:
20 calorie Row
30 Wallball Shots, 20/12 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 105/70 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135/95 pounds
120 foot Sled pull, sled plus 165 pounds
Post time to comments.

INTERMEDIATE
20 calorie Row
30 Wallball Shots, 12/10 pound ball
20 Toes to bar
30 Box jumps, 20” box
20 Sumo-deadlit high-pull, 55/35 pound kettlebell
30 Burpees
20 Shoulder to overhead, 95/65 pounds
120 foot Sled pull, sled plus 105 pounds

BEGINNERS
10 calorie Row
20 Wallball Shots, 8/6 pound ball
10 Toes to bar
20 Box jumps, 12-16” box
10 Sumo-deadlit high-pull, 10-15 pound kettlebell
20 Burpees
10 Shoulder to overhead, 15-25 pounds
100 foot Sled pull, sled plus 65 pounds

Wednesday-28SEP11

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20/12 pound ball
10 Toes to bar
10 Box jumps, 24"/20" box
Post rounds completed to comments.

INTERMEDIATE
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 12/10 pound ball
10 Toes to bar
10 Box jumps, 20”/16" box

BEGINNERS
Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 5-8 pound ball
10 Toes to bar (or hanging knee raises)
10 Box jumps, 12-16” box

Tuesday-27SEP11

Deadlift 3-3-3-3-3 reps

Everyone does Rx today.  Make sure you do some warmup deadlifts before going heavy.  Push hard today but most importantly be safe!

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

Monday-26SEP11

Kekoa Crossfit is participating in the Hawaii VA Loans Showdown on Oct 2.  Please come out and cheer us on. http://showdown.hawaiivaloans.com/

"Santiago"
Seven rounds for time of:
35/25 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135/95 pound Power clean, 10 reps
10 Handstand push-ups

INTERMEDIATE
Five rounds for time of:
30/20 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
95/65 pound Power clean, 10 reps
10 Handstand push-ups -or- 20 HSPU progressions


BEGINNERS
Five rounds for time of:
10-20 pound Dumbbell hang squat clean, 12 reps
12 Pull-ups -or- assisted/beginner pull us
25-65 pound Power clean, 10 reps
10 HSPU Progressions

Friday-23SEP11

"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday-22SEP11

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

CrossFit rarely asks for max reps. This workout does and expects that there is no “gaming” the workout. I want to see you falling off the pull up bar every round. Test your limits today.

ADVANCED
Scale the weight on the bench press. Use a weight that you can get at least 6-8 reps with.

INTERMEDIATE
Do 5 rounds of
max push ups
max pull ups (banded)

BEGINNERS
Do 3 rounds:
max push ups
max pull ups (banded)

*Jumping Pull ups should NOT be subbed today.  Use a band, and kip if you can.

Wednesday-21SEP11

Split Jerk 1-1-1-1-1-1-1 reps

Here's some good tips on the split jerk for those that just need to tweak their movement.
http://media.crossfit.com/cf-video/CrossFit_BurgJerkIntro.mov

Tuesday-20SEP11

Five rounds for time of:
35 Double-unders
Run 200 meters

BEGINNERS

3 rounds

35 Double-unders
Run 200 meters

If you have trouble with double-unders but can do some, cut the number to 20 double unders.  If you have attempted double-unders but never been able to get one, do 5x as many singles (175 singles).  If you just can't jump rope at all, do tuck jumps (knees to chest) or side-to-side hops over a small hurdle. 

Monday-19SEP11

For time:
15 foot Rope climb, 5 ascents
145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165/125 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185/135 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205/145 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225/155 pound Clean and jerk, 1 rep
Post time to comments.

ADVANCED
15 foot Rope climb, 5 ascents
145/85 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
155/95 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
165/105 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
17115 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
185/125 pound Clean and jerk, 1 rep

INTERMEDIATE
15 foot Rope climb, 5 ascents
95/55 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
105/65 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
115/75 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
125/85 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
135/95 pound Clean and jerk, 1 rep

Puppies
15 foot Rope climb, 5 ascents
10 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
15 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
20 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
25 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
35 pound Clean and jerk, 1 rep
If you are unable to do rope climbs sub beginner rope climbs instead.

Friday-16SEP11

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Everyone does Rx today.  

Thursday-15SEP11

Rx
Four rounds for time of:
Run 400 meters
95/65 pound Thruster, 15 reps
15 Pull-ups

INTERMEDIATE
Four rounds for time of:
Run 400 meters
65/45 pound Thruster, 15 reps
15 Pull-ups


BEGINNER
Four rounds for time of:
Run 200 meters
45/25 pound Thruster, 15 reps
15 Jumping Pull-ups

Wednesday-14SEP11

Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.

BEGINNERS
Tabata “Bottom to Bottom” Squat (6 rounds)
Run 1/2 mile

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

We will score using the following:
Take two points off your score for each instance of the following “faults”:
1.  Resting at the top.  If you stop at all in the top position -2
2.  Rounding back. If you round your back in the bottom position -2
3.  Propping.  If you use your hands or elbows to prop yourself in the down position or sit on your  hamstrings -2
4.  Chest falling forward - 2
5. Pushing through the toes-2

Do NOT count the rep if you fail:
1.  Depth.  If you don’t go below parallel -0
2.  Extension.  If you have do not fully extend your hips at the top -0
3.  Extension.  If you have do not fully extend your knees at the top -0

Conceivably you could get a zero(or negative) here.  Good form throughout is the ultimate goal.

Tuesday-13SEP11

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Today everyone is a Rx…be sane and careful.  

“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009


“CrossFit is not dangerous.  Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available”
BlueBugofJustice - 18 August 2009

Monday-12SEP11

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5 pood
30 Sit-ups
20 Hang squat cleans, 35/25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20/12 pound ball
3 Rope climb ascents

INTERMEDIATE:
For time:
20 Walking lunge steps
15 Pull-ups
35 Box jumps, 20 inch box
15 Double-unders
20 Ring dips
15 Knees to elbows
20 Kettlebell swings, 1.5/1 pood
20 Sit-ups
15 Hang squat cleans, 25/15 pound dumbells
20 Back extensions
20 Wall ball shots, 12/10 pound ball
1 Rope climb ascents

BEGINNERS:
For time:
15 Walking lunge steps
12 Pull-ups (Combination of pu, beginning pu’s and assisted pu’s)
25 Box jumps, 20 inch box
12 Double-unders
15 Bar dips (or Chair dips)
20 Knees to elbows
15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
30 Sit-ups
12 Hang squat cleans, 15-25 pound dumbells
12 Back extensions
15 Wall ball shots, 8-12 pound ball
1 Rope climb ascents or 3 beginner rope climbs

ICE Comments

The gym is making a lot of changes right now.  It is important that they get feedback from those who use the gym. Go to the link below to let them know how you feel.  The more specific you are with your comments the better impact they will have.

http://ice.disa.mil/index.cfm?fa=card&sp=2508&s=54&dep=*DoD&sc=15

Friday-9SEP11

Thruster 3-3-3-3-3-3-3
Post loads to comments.

Thursday-8SEP11

"Meadows"
For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

ADVANCED

10 Muscle-ups
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 Ring handstand push-ups
25 Ring rows
30 Ring push-ups

INTERMEDIATE
10 Muscle-ups or progressions
15 Lowers from an inverted hang on the rings, slowly, with straight body and arms
20 Handstand push-ups
25 Ring rows
30 Ring push-ups or push ups or combination



BEGINNERS
10 Muscle-up progressions
15 Knees to elbows
20 Handstand push-up progressions
25 Ring rows
30 Push-ups

Wednesday-7SEP11

Front squat 3-3-3-3-3 reps

Couple things to remember:
Weight should be on your heels throughout the entire movement
Lumbar curve must be maintained
Chest is up
Bar is racked on shoulders, elbows are high, upper arm parallel to ground
Head remains neutral 
The rep doesn't count if you don't hit full depth-hip crease below top of knee.
Think "Elbows up" to get you out of the bottom of the squat.

Tuesday-6Sep11

Rx
15-12-9-6-3 reps for time of:
135/95 pound Power clean
Bar-facing burpee

ADVANCED:
15-12-9-6-3 reps for time of:
95/65 pound Power clean
Bar-facing burpee

INTERMEDIATE:
15-12-9-6-3 reps for time of:
65/45 pound Power clean
Burpee

BEGINNER:
12-9-6-3 reps for time of:
20-35 pound Power clean
Burpees

Monday-5Sep11

Weighted pull-ups 3-3-3-3-3 reps

Friday-2SEPT2011

Rx
Eight rounds for max reps of:
75/55 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
Post total reps for each exercise to comments.

INTERMEDIATE
6 Rounds
75/55 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

BEGINNER
6 rounds
35 pound Push press, 20 seconds
Rest 10 seconds
Alternating lunge, 20 seconds
Rest 10 seconds