* 1RM DEAD-LIFT DAY TOMORROW. MAKE SURE WE ARE ALL READY TO GO. AGAIN THIS IS THE LAST WEEK BEFORE WE PERFORM 2012 CROSSFIT GAMES OPENS. CLICK THE LINK TO SEE WHAT WE HAVE IN STORE FOR NEXT WEEK.
* ANOTHER GREAT DAY TODAY. 34 ATHLETES AT KOB CAN RUN UNDER A 7:00 MILE. ABSOLUTELY UNREAL. ANOTHER GREAT STAT IS THAT WE ALSO HAVE ATHLETES THAT HAVE CUT OVER 2 MIN OFF THEIR MILE TIME AND WE ALSO HAVE ATHLETES THAT HAVE RAN THEIR FIRST MILE EVER. TO SEE THESE RESULTS MAKES IT VERY EASY TO DO WHAT WE DO. THE RESULTS SHOW AND NOTHING MAKES US HAPPIER.
** WE ARE GETTING VERY EXCITED FOR NEXT WEEKS OPEN WORKOUTS. IT WILL BE A GREAT TEST TO SEE WHERE WE STAND AS BOTH INDIVIDUALS AND AS A GYM IN COMPARISON TO THE REST OF THE WORLD.
** PLEASE V0TE FOR US - BEST GYM IN LONG BEACH - WE ARE LOSING GUYS STEP IT UP! ONLY A COUPLE MORE DAYS TO VOTE. ALL YOU GOTTA DO IS CLICK THE LINK, CLICK THE BUTTON THAT SAYS CROSSFIT KING OF THE BEACH AND THEN MAKE A USERNAME(WHICH YOU WILL NEVER HAVE TO USE AGAIN) AND YOU ARE DONE! *** SIGN UP FOR LURONG LIFE CHALLENGE - THIS IS VERY SIMILAR TO WHAT WE DID LAST JANUARY MIXED WITH THE 2012 CROSSFIT GAMES OPEN. HOWEVER YOU WILL COMPETE AGAINST THE REST OF THE WORLD.
- THIS GUY IS AWESOME! CAN SNATCH 423# AND CAN DANCE. WARM-UP
1 MIN DOUBLE UNDERS
10 PASS THROUGHS
10 OHS
10 STAND TALL SHRUGS
10 FULL SNATCHES
DYNAMIC STRETCHES STRENGTH
12 MIN TO FIND 1RM SNATCH
THEN:
4X2 @ 80% OF YOUR MAX
- WE DID THE SAME THING ON TUESDAY EXCEPT WE ARE DOING SNATCHES INSTEAD OF CLEANS.
HOW BOUT THIS? GREG GETS HIS FIRST MUSCLE-UP AND THEN PROCEEDS TO DO 7 UNBROKEN! WELCOME TO THE CLUB BUDDY.
SEBASTIAN HIDING FROM THE KETTLEBELLS AND TURKISH GETUPS!
SOME OF THE MEATBUCKETS HITTING TURKISH GETUPS!
* ANOTHER AWESOME DAY AT THE KOB. WE HAD A SO MANY PR'S ON OUR SQUAT CLEANS. 60 TO BE EXACT. WE HAD 18 GUYS WITH A 185#+ SQUAT CLEAN AND 11 GIRLS WITH OVER A 100#+ SQUAT CLEAN. ** PLEASE V0TE FOR US - BEST GYM IN LONG BEACH - WE ARE LOSING GUYS STEP IT UP! ONLY A COUPLE MORE DAYS TO VOTE. ALL YOU GOTTA DO IS CLICK THE LINK, CLICK THE BUTTON THAT SAYS CROSSFIT KING OF THE BEACH AND THEN MAKE A USERNAME(WHICH YOU WILL NEVER HAVE TO USE AGAIN) AND YOU ARE DONE! *** SIGN UP FOR LURONG LIFE CHALLENGE - THIS IS VERY SIMILAR TO WHAT WE DID LAST JANUARY MIXED WITH THE 2012 CROSSFIT GAMES OPEN. HOWEVER YOU WILL COMPETE AGAINST THE REST OF THE WORLD. **** AUGUST 24TH AND 25TH WE HAVE A WHOLE GROUP GOING TO COMPETE AT BATTLE FOR THE ISLAND. LETS ALL GATHER UP TO CHEER ON ALL OUR COMPETITORS! ITS IN HAPPAUGE. (PROB SPELT THAT WRONG) WARM-UP
200M RUN
10 BURPEES WITH BIG JUMP AT TOP
10 KIPS
DYNAMIC STRETCHES IN 45 MIN COMPLETE:
1 MILE RUN FOR TIME
250M ROW FOR TIME
THEN:
3 SETS OF EACH - THESE WILL BE DONE IN SUPERSET FASHION - EXAMPLE - DO A SET OF MAX REPS PULLUPS THEN GO RIGHT TO MAX BOX JUMPS - THEN DO 15 GHD SITUPS
A. ME PULLUPS
A1. ME BOX JUMPS (30/24)
A2. 15 GHD SITUPS
* HEIGHT FOR THE BOX JUMP MUST BE SOMETHING YOU CAN REBOUND.
* IF YOU SCREW UP/STUMBLE/MISS YOUR SET IS OVER.
* IF YOU ARE ATHLETE THAT HAS LESS THAN 7-9 KIPPING PULLUPS NO BAND YOU WILL DO MAX PULLUPS THEN BANDED PULLUPS WITH THE LIGHTEST BAND POSSIBLE. YOUR SCORE WILL ONLY BE RX'D PULLUPS.
* SCORE WILL BE TOTAL REPS OF YOUR PULLUPS, TOTAL REPS BOX JUMPS, 1 MILE RUN TIME AND 250M ROW TIME.
** TODAY WAS OUR LAST DAY OF 1RM SQUATS. HUGE DAY OF PR'S. WE HAD 59 PR'S. ALSO JUST A COOL STAT WE HAVE 17 MEN WITH 300+LBS SQUATS AND 12 WOMEN WITH 175#+ SQUATS. VERY IMPRESSIVE. NOT EVERYONE WILL PR EVERYDAY BUT GO BACK TO YOUR FIRST SQUAT SESSION AND THINK OF HOW FAR YOU HAVE COME. AN EXAMPLE MY BROTHER MATT AND EC HAVE THE EXACT SAME STATS. THERE VERY FIRST 1RM BACK SQUAT WAS 185#. NOW 10 MONTHS LATER THEY BOTH PR'D AT 300#. ABSOLUTELY AWESOME.
*** PLEASE V0TE FOR US - BEST GYM IN LONG BEACH - WE ARE LOSING GUYS STEP IT UP! ONLY A COUPLE MORE DAYS TO VOTE. ALL YOU GOTTA DO IS CLICK THE LINK, CLICK THE BUTTON THAT SAYS CROSSFIT KING OF THE BEACH AND THEN MAKE A USERNAME(WHICH YOU WILL NEVER HAVE TO USE AGAIN) AND YOU ARE DONE!
***** SIGN UP FOR LURONG LIFE CHALLENGE - THIS IS VERY SIMILAR TO WHAT WE DID LAST JANUARY MIXED WITH THE 2012 CROSSFIT GAMES OPEN. HOWEVER YOU WILL COMPETE AGAINST THE REST OF THE WORLD.
WAMR-UP
2 MIN DOUBLE UNDERS
10 TURKISH GETUPS
PISTOLS AND MODIFICATIONS
** LETS HAVE A GREAT WEEK OF TRAINING THIS WEEK. THIS WILL BE THE LAST WEEK OF STRENGTH TESTING. AGAIN STARTING MONDAY, AUGUST 20TH WE WILL BE DOING ALL THE WODS FROM THE 2012 CROSSFIT OPENS. WE WILL JUDGE THEM AND SEE HOW YOU COMPARED TO THE REST OF THE WORLD.
*** ** PLEASE V0TE FOR US - BEST GYM IN LONG BEACH - WE ARE LOSING GUYS STEP IT UP! ONLY A COUPLE MORE DAYS TO VOTE. ALL YOU GOTTA DO IS CLICK THE LINK, CLICK THE BUTTON THAT SAYS CROSSFIT KING OF THE BEACH AND THEN MAKE A USERNAME(WHICH YOU WILL NEVER HAVE TO USE AGAIN) AND YOU ARE DONE!
* THIS WILL BE THE LAST WEEK OF STRENGTH TESTING. STARTING MONDAY, AUGUST 20TH WE WILL BE DOING THE 2012 CROSSFIT OPEN WODS WITH A NASTY CASH-OUT TO END IT. ALL THE WODS THAT WEEK WILL BE JUDGED AND SCORED! THIS WILL BE A COOL TEST TO SEE HOW YOU MEASURE UP TO THE REST OF THE WORLD.
** HAPPY BIRTHDAY TO LAUREN REGAN! WARM-UP
800M RUN
DYNAMIC STRETCHES PERV SUNDAY WOD
THIS WEEK WILL BE A FOURSOME (HAHA)
* EACH TEAM WILL CHOOSE A CAPTAIN.
** TEAM SCORE = THE CAPTAINS TOTAL ROUNDS COMPLETED.
*** CANNOT MOVE STATIONS UNTIL EVERYONE IS DONE WITH THERE MOVEMENTS.
AMRAP 20 MIN
20 ABMAT SITUPS
15 BURPEES TO PLATE
12 SHUTTLE SPRINTS
10 KB THRUSTERS(53/35)
* ALL WE CAN SAY ABOUT TODAYS WOD IS WOW. HERE IS A NICE SET OF PICS FROM TODAYS POST WOD CARNAGE.
CONGRATS ROB ON PASSING YOUR LEVEL 1 CERT! EVERYONE WELCOME ROB AS OUR NEWEST COACH TO THE KOB STAFF.
- MELISSA GETS HER FIRST PULLUP! AWESOME JOB.
CLASS TIMES 8:00AM - 9:00AM (ELEMENTS) 9:00AM - 10:00AM 10:00AM - 11:00AM 11:00AM - 12:00AM RULES OF OPEN GYM #1. IF YOU DONT KNOW HOW TO DO THE MOVEMENT DON'T DO IT. #2. IT IS NOT A COACHING SESSION IT IS FOR YOU TO WORK ON MOVEMENTS OR DO A WOD OF YOUR CHOICE. #3. GO INTO THE OPEN GYM KNOWING WHAT YOU WANT TO DO. EXAMPLE IF YOU MISSED MONDAYS WOD THIS WEEK GO TO THE WEBSITE, LOOK UP WHAT MONDAYS WORKOUT WAS, WARMUP, SET UP YOUR GEAR AND HIT IT HARD. #4. YOU MUST SIGN IN FOR THE OPEN GYM. THIS WILL BE LIKE A REGULAR CLASS IF YOU DO NOT SIGN IN YOU WILL NOT BE PERMITTED TO COME TO CLASS. GUYS WE ARE ALL ADULTS EXCEPT ROB! MAKE SURE YOU SIGN IN BEFORE YOU COME. IF YOU SIGN IN TO THE 9AM SLOT AND SHOW UP AT 9:55 YOUR CLASS ENDS AT 10! SEE EVERYONE TOMORROW!
