Happy Halloween

In honor or Halloween we will be meeting at the track today at 9:15 IN COSTUME for our workout. 

Friday- 28 OCT 11

Write some goals for yourself! 
Pick one thing off each list and make a goal for yourself.  The goal could be a number you want to do unbroken, a time you want to beat, a one rep max, a movement you want to complete as Rx. Just make it measurable (so you know when you've hit it) and achievable (so we can celebrate once you've made it).  Figure out a plan for how to get there and work at it everyday. If you need help, let me know.

Weighted
Deadlift
Clean
Snatch
Jerk
Press
Push Press
Bench Press
Squat(Back, Front, Overhead)
Kettlebell Swings

Body Weight
Squat
Pull-ups(kipping, butterfly, strict, weighted)
Push-ups
Dips (bars, rings)
Box Jumps
Burpees
Pistols
Double Unders
Handstand Push-ups
Muscle-up
Wallballs
Run
Row

Thursday - 27 OCT 11

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

BEGINNERS
Complete as many rounds as possible in 12 minutes of:
30 second plank hold
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)

Check out this video demonstration of the movements
http://media.crossfit.com/cf-video/CrossFit_WOD111026_CFMaxim.mov

Wednesday - 26 OCT 11

Rx
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5/1 pood
Right-arm Kettlebell snatch, 1.5/1 pood
Pull-ups

INTERMEDIATE
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1/.75 pood
Right-arm Kettlebell snatch, 1/.75 pood
Pull-ups

BEGINNERS
15-12 and 9 rep rounds of:
Left-arm Kettlebell snatch, choose weight
Right-arm Kettlebell snatch, choose weight
Pull-ups (Beginner or assisted okay)

Tuesday - 25 OCT 11

"Bradshaw"
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

ADVANCED
10 rounds for time of:
3 Handstand push-ups
205/135 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

INTERMEDIATE
8 rounds for time of:
3 Handstand push-ups
185/115 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

BEGINNERS
6 rounds for time of:
3 Handstand push-ups progressions
Deadlift, 6 reps - choose weight
12 Pull-ups - use lightest band possible
15 Double-unders

Monday - 24 OCT 11

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

Everyone does Rx today :)

Friday - 21 OCT 11

Meet at the 1//2 mile track today (aka Castle Field)
From the gym, head towards Foote Gate and take a left at the last light before you exit the gate.  You will see the field when the roads comes to a T.

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Post times for each round to comments.

Thursday- 20 OCT 11

Three rounds for time of:
135/95 pound Overhead squat, 10 reps
50 Double-unders

INTERMEDIATE
Three rounds for time of
95/65 pound Overhead squat, 10 reps
50 Double-unders

BEGINNERS
Three rounds for time of:
pvc - 25 pound Overhead squat, 10 reps
25 Double-unders

If you are unable to do any double unders try subbing tuck jumps or side to side hops over a small barrier.  If you can do a few at a time but have no consistency, cut the number of double-unders down to 30 per round.

Wednesday-19 OCT 11

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

INTERMEDIATE
Three rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

BEGINNERS
Three rounds for time of:
Run 200 meters
10 Pull-ups (beginner or assisted okay)
Run 200 meters
10 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Tuesday-18 OCT 11

Five rounds for time of:
155/105 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

ADVANCED
Five rounds for time of:
135/95 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5/1 pood

INTERMEDIATE
Five rounds for time of:
95/65 pound Squat clean, 7 reps
14 Kettlebell swings, 1/.75 pood

BEGINNERS
Five rounds for time of:
25 pound Squat clean, 7 reps-sub hang power clean or power clean if necessary to maintain good technique
10 Kettlebell swings, choose weight

Monday - 17 OCT 11

Deadlift
1-1-1-1-1-1-1

Everyone is Rx today.

Barbells for Boobs!!

Registration time is here!
-Go to http://www.barbellsforboobs.com/ and search for Kekoa under the affiliate leader board
-Click Register Now
-Ignore the Map & Directions link. The event will be at Martinez Gym.
-Click Register for this Event and then View Cart
-Choose your Donation. $35 is the registration fee but, you are more than welcome to donate more. All proceeds go directly to MIA.
-Fill out all info. Shirts are not guaranteed but, the sooner you register, the more likely you are to get one.
-Click Confirm and proceed to payment.
-Fill in all CC info.
-When finished, if all is done correctly, it should take you to a confirmation page that says Thank You! at the top.
-You can go back to the leaderboard, find Kekoa, and click VIEW attendees. Your name should be there.

***If you have any problems, contact Andrea ASAP! (a.repine@gmail.com)***

Invite everyone you know. We are really excited to be hosting this event. Start practicing those Clean & Jerks!!

Friday, October 14

AMRAP 30min.
400m Run
10 L-pullups
15 Back Extensions with 25/15#
20 Situps with 25/15#

ADV
400m Run
10 tuck pullups (strict pullup with knees up), strict pullups or kipping L-pullups
15 Good Mornings with 25/15#
20 Situps with 25/15#

INT
400m Run
10 Strict pullups with a band
15 Good Mornings 15/10#
20 Situps 15/10#

BEG
400m Run
10 Strict pullups with a band
15 Good Mornings with the stick
20 Situps

Thursday, October 13

Tabata Double Unders
(if you didnt do them on Monday)
8 Rounds 20sec of work and 10sec of rest for Max Reps.
Your score is the lowest number of reps in any round.

AND

Max Lift Day!
Front Squats
2-2-2-2-2-2-2-2-2-2

Everyone is doing RX.

Wednesday- 12 OCT 11

Thank you Andrea for finding this lovely WOD
For time
25 Deadlift 225/155
25 Squat Clean & Jerks 135/95
25 Thrusters 115/75
25 Overhead squats 95/65
Men will load a 45 lb bar in the following order: 25# plate, 2-10# plates, 45# plate.
Women will load a 45 lb bar in the following order: 10# plate, 5# plate, 10# plate, (2-15# plates or 25# and 5#) This will enable you to strip a set of weights after each movement is complete.

INTERMEDIATE
Scale weight to something manageable but challenging do Rx rep scheme

BEGINNER
Scale weight to something manageable but challenging and scale reps to 15 per movement.

Tuesday-11 OCT 11

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
    OR
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post your choice of girls and rounds completed to comments.

ADVANCED
Complete as many rounds in 20 minutes as you can of:
3 Pull-ups
6 Push-ups
9 Squats
-or-
Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

INTERMEDIATE
Complete as many rounds in 12 minutes as you can of:
1 Pull-ups (or 3 Beginner or Assisted Pull ups)
4 Push-ups
7 Squats

BEGINNER
Complete as many rounds in 10 minutes as you can of:
1 Beginner or Assisted Pull-ups
4 Push-ups
7 Squats

**** If you cannot do pull ups do not sub jumping pull ups.
If you cannot do push ups, DO NOT do knee push ups. Do box or wall push ups instead.

Columbus Day-10 OCT 11

Tabata Double-unders
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

No scaling for this one guys.  If you can’t do double unders…..time to practice  :)

Friday - 7 OCT 11

“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/12 pound ball

INTERMEDIATE

Five rounds for time of:
Run 400 meters
15 Box jump, 24/20 inch box
15 Wall ball shots, 20/12 pound ball


BEGINNER
“Kelly”
Three rounds for time of:
Run 400 meters
15 Box jump, choose height
15 Wall ball shots, choose weight

Thursday - 6 OCT 11

AMRAP 30
with partner
15 HSPU
30 Power Cleans 155/105#
45 Toes to Bar
60 Bar Facing Burpees
100 Thrusters 45/35#
 

Wednesday-5 OCT11

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35/25 pound dumbbells

ADVANCED
Five rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 35/25 pound dumbbells
-or-
Three rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35/25 pound dumbbells

INTERMEDIATE
Three rounds for time of:
3 Handstand push-ups
6 Chest-to-bar pull-ups
12 Weighted walking lunges, 25/15 pound dumbbells
-or-
Three rounds for time of:
6 Handstand push-ups progressions
12 Pull-ups
24 Weighted walking lunges, 25/15 pound dumbbells

BEGINNERS
Four rounds for time of:
3 Handstand push-ups progressions
6 Pull-ups (assisted or beginner)
12 Weighted walking lunges, 10 pound dumbbells

Tuesday-4 OCT11

“Carse”
21-18-15-12-9-6-3 reps for time of:
95/65 pound Squat clean
Double-under
185/115 pound Deadlift
24/20” Box jump
Begin each round with a 50 meter Bear crawl.

INTERMEDIATE
18-15-12-9-6-3 reps for time of:
75/55 pound Squat clean
Double-under
135/95 pound Deadlift
24/20” Box jump
Begin each round with a 50 meter Bear crawl.

BEGINNERS
15-12-9-6-3 reps for time of:
15-30 pound Squat clean **
Double-under
45-65 pound Deadlift
15-20” Box jump
Begin each round with a 50 meter Bear crawl.
** if your front squat is terrible stick to power cleans

Monday-3OCT11

"Diane"
21-15-9
Deadlift 225/155
HSPU

INTERMEDIATE
21-15-9
Deadlift 185/135
Barrier Handstand push-ups or bridged on feet

BEGINNERS
21-15-9
Deadlift -scaled to ability
Bridged Handstand push-ups on feet