"Captain Winky"

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Turkish Get-up's
10 Turkish Get-up's (5 each side; shoot for heavier weight ONLY if form is solid)

Strength
1. Push-press
3-3-3-3
2. Push-jerk
1-1-1-1

WOD
12 Minute AMRAP
10 Box Jump Overs
5 Deadlifts (115,75)
5 Hang Squat Cleans
5 Shoulder to Overhead

Level 2- (95,55)
Level 1- (75,35)

*if you break up the reps during the complex stop and complete 2 burpee lateral hops over the bar before picking up the bar again

"Thank You"

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When Erin and I spent some time at a retreat in San Diego last winter, we listened to a talk by a respected Navy Seal Captain named Bob Schoultz. His talk centered around a few topics: personal ethos, reasons for living; legacy; death. Heavy concepts, I know…but as we celebrate our first full year at CrossFit Kells today, and our time spent with all of you, we are a little reflective!

One of the exercises Schoultz walked us through was the concept of writing your own obituary. He has done it a few times in his life, and he encouraged every person in the room to do it. He discussed how powerful an exercise it is, particularly if you dedicate to it the time and attention it deserves (btw I have yet to do it myself; it is on my 2016 To Do list with a completion date of 6/3/16). 

Having done plenty of research on the topic himself, Captain Schoultz dug into one very important lesson/take away from all of the books he has read and interviews he has conducted on the topic…and that is the fact that we all really only have two commodities available to us in life that really matter. 

Time and relationships. 

If you look into deathbed chronicling, stoic wisdom or just good old fashioned life & death philosophy, you will find that very few (if any) individuals give nary a flying f*#k-all about any business deals, paychecks, cars or bank accounts when it is their time to go. When people stare into the abyss, the only things that own their attention are time (how they spent it and how to get more of it) and relationships (who they spent that time with and who have they impacted in their time on earth). 

Time and relationships are the only true currencies that exist...or at least matter. 

Which brings us back to CFK and all of you.

We love CrossFit. When Peter, Erin and I decided to open CFK a year ago, it was because we believed in CrossFit's potential to impact. Impact people's physical health, their state of mind, their quality of life, and yes their relationships. 

But as we have said before...it's not about teaching and/or doing pull-ups and squats. You can do that in your own backyard. 

Don't get me wrong; the system we know as CrossFit is unbelievably effective and the best approach to fitness that we have ever seen. But what makes it truly and uniquely special? 

You. 

When I look around and take stock of the relationships that CrossFit has fostered in my life and the impact it has had on our community, I am blown away. While we beat the ever-loving-hell out of ourselves on a relatively consistent basis, it is more about CrossFit's greater impact. How we impact each other and the community around us. 


Consider CFK. Our community at large has come together on MULTIPLE occasions to work for/contribute to various charities. We have helped each other through competitions and in-house challenges. Presently, we are collectively dominating the delightfully sadistic Open workouts concocted by the evil one they call "Castro". 

And what about on an individual level?


The member who has lost 70lbs and is no longer a Type II diabetic. Their Type II diabetes is gone. 

The members who are/were pregnant, annihilating preconceived ideas about what fitness means to pregnant or postpartum women. 

The member whose primary care physician keeps calling them in disbelief to congratulate them on their improvements in weight loss and blood pressure. 

The members who have shed tears after witnessing themselves accomplish something physically that they literally never even conceived of doing. 

The members who barely resemble the versions of themselves that started a year ago (physically or emotionally). 

The members who have embraced this community as their own and who treat everyone that walks through the front door as a friend. 

…the list goes on an on for us. But the point is that CrossFit is about YOU. All of YOU are what make it an incredibly special entity. All of YOU are the reason we opened a year ago. And we consider ourselves lucky to spend the amount of time with you that we do, and to have the relationships with you that we do. 

I know I speak for Erin and Peter when I say that it is not lost on us how incredibly lucky we are to be surrounded by this group of people. We care very sincerely about each of you, and are extremely grateful that you are in our lives. The term "gratitude" doesn't quite cover it. 

Cheers to Year One in the books, and to many more to come...

-Mike, Erin & Peter

"Happy Birthday CFK"

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Here's where the monster hockey treadmill used to be

Here's where the monster hockey treadmill used to be

Coach gettin' low

Coach gettin' low

First wall ball 

First wall ball 

Today is our first birthday! What a year it has been.

We have many more thoughts to come on this…but for now - THANK YOU ALL. You mean more to us than you know….

Mike, Erin & Peter

Midline
6 Minute AMRAP
5 Strict Toes to Bar
10 Hollow Rocks
15 Sit-ups

WOD
40-30-20-10
Kettlebell Swings (1.5,1)
Burpees
Wallballs

Level 2- 30-25-20-10 (1,0.75)
Level 1- 25-20-15-10 (0.75,0.5)

"Bizzaro Castro"

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What a display kids….good lord. Great work on 16.2! Again, feel free to make it up or re-do any time from now until Monday night. For today:

Partner WOD

5-minute stations for max reps, 90-seconds to rest/record score/switch stations. Both partners work at the same time, split reps/movements however you want.


1: Wall Ball/Sit up (20/16)
2: Box Jump/Push up (24/20)
3: KB Push Press/Hollow-rocks (35/25)
4: Thruster/Burpee (45/33)
5: Hang power snatch/Double Under (45/35)
6: KB SHDP/Air Squat (35/25)

** Score per station is total reps completed by BOTH partners
 

CrossFit Open 16.2

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16.2!!! Spicy one kids…more details to come on specifics, scaling, standards, etc. 

For FRIDAY NIGHT LIGHTS, here's the deal. Tomorrow's night classes are canceled. We will be open from 4:30 to 8:00 - show up whenever you want, warm yourself up competition-style, grab a judge and a heat, and get after it!

Workout 16.2  Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
  25 hanging knee raises
  50 single-unders
  15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 hanging knee raises
  50 single-unders
  7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 sit-ups
  50 single-unders
  15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 sit-ups
  50 single-unders
  7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.

CrossFit Open 2016 Workout: 16.1

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The 2016 CrossFit Open is here! Go to this link to learn more about 16.1 movements and standards, and to sign up if you haven't yet!

http://games.crossfit.com/workouts/the-open

Rx'd

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

"Joan"

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Strength
Split Jerk
3-3-3-3-3

WOD
4 Rounds at each station
Airdyne or Rower
Kettlebell swing (1.5,1)
Shoulder to Overhead (115,75)
Kettlebell Lunge

40s work:20s Rest
1 Minute Transition between exercises

Level 2- 1,0.75
Level 1- 075,0.5

Olympic Lifting Class 6pm

Warm Up: 5 Rounds

1 Snatch Pull 1 Hang Power Snatch 1 OHS 1 Snatch

Tall Snatch:  4x3 light

Snatch Pull + Snatch: 5x (1+1) @80-85%

Front Squat: 6x2 across

CrossFit Hero WOD: Hammer

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U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. 

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

"Hammer"

5 Rounds for time

5 Power Cleans (135/95)

10 Front Squat

5 Jerks

20 Pull-ups

Rest 90 Seconds