Holiday Rundown

Athletes and Judges must check in at 0800.

First WOD kicks off at 0900

1st Place Men and Woman RX:

Customized Shoes from YOURREEBOK. Make your own, Nano, Lifting or other type of shoe from Reebok.
SICFIT T-Shirt, SICFIT Bracelet.
$50 Gift Certificate to LIFE AS RX’D.
$30 Gift Certificate to WOD SHOP.

Plus other bonus prizes!! Now who's excited?

 

If you havent signed up yet, do so now.

 

http://crossfitkfor.eventbrite.com/

"McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

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December Athlete of the month

Each month we like to highlight one of our athletes that have gone above and beyond for themselves and the community here at CrossFit KFOR. This months athlete shows much heart and determination, and is fast becoming a stronger healthier woman.

the December Athlete of the Month is:

SUNSHINE, aka Sarah Stupnicki!

Thanks for all of your support Pete. You and Angela have been huge inspirations to myself and Chris. I have to say I feel like I have come a long way and you guys are mostly responsible for it. Crossfit is like crack and I love it! Thanks for bringing it with you!

What I'm doing:

Just started back to running again, a goal is to start small and do a 5k or two and move up from there. I'm hoping to run a marathon in about a year or less. Crossfit has been instrumental in developing my strength. I've lost around 25 lbs since Camp Atterbury and Crossfit has definitely been a huge part of that. My small goal is another 20 before I leave here but ideally, I'd like to be down 40. Whew! Bikini model... lol.

It's awfully hard to get on and off those mules of mine at home with all this extra baggage, not to mention their poor backs!

I'm not surprised I've continued with Crossfit, I knew I'd love it. I just didn't expect the results that I've achieved. I went from fearing a barbell to getting 95lbs over my head in a couple of months. That's pretty awesome! Though I will say, Wall balls make me angry...

So the Camp Novo Selo Competition has been cancelled. But we are going to host it here at CrossFit KFOR. Excellent dry run for our comp:

TEAMS OF FOUR.
Sled Push/Pull Race
Tire Flips
Farmers Carry
Max Lift/Ladder
Sherpa Shuffle
Large Sandbag Lift.

We will Start at 1300 but will need help setting up so be there at noon. Let me know who your teams are by 1600 on Friday. Weights for woman will be scaled.

Coach Notes

CrossFitters,

Only 21 days till the Holiday Rundown!! Please sign up soon if you haven't already. If you know you don't want to compete we still need judges and volunteers. Sp please let me know if you can help. There will be a Judges and Athlete meeting on Friday December 21st at 1900.

Classes are getting bigger so there is some waiting around between heats. Please use this time to work on skill work or weightlifting.

As we move forward we are establishing some trends for our little CrossFit box:

We use first names and everyone is respected equally for struggling together, but we always have an underlined understanding of the rank structure and respect that goes with it.

We cheer each other on and get to know each other. Community is a big part of this.

It's really cool, we are starting to see some great changes in people. People are transforming, getting stronger and range of motion is improving.  Keep up the good work.

Another great week at CrossFit KFOR! Thanks you!

Coach

Thanksgiving at CF KFOR

Thanksgiving WOD:

Like true family tradition, this will be a team WOD.

"The Cornucopia"
The Pilgrim Carry
100 Goblet Squats
75 Pass the Gravy
50 Mash the Potatos
25 Pumpkin Toss
10 Turkey Get up
The Pilgrim Carry.
Make sure you come to class to partake the the FUN!!!

List of movements for the HOLIDAY RUNDOWN

WODs will be released one week in advance here are some of the movements you will see:

Burpees
front squat

shoulder to overhead
Deadlift - moderate weight
thrusters
wall balls
box jumps
toes to bar
hanging cleans
Kettlebell swings
Pull ups

and will there be double unders????? Sign up today!

http://crossfitkfor.eventbrite.com/

Coach Notes

Athletes,

It was very impressive to see everyone working hard during Hero week, it's the least we can do to honor those who went before us. Thank you for your dedication.

We started using Beyond the Whiteboard this week, if you haven't signed up yet send me an email via facebook or Outlook and I will get you on board.  Writing down and tracking your progress is a HUGE part of what makes CrossFit succesful, plus it always feels nice to gain a new Personal Record or acoomplish a new skill and the only way to know is by tracking.

This week will be a de-load week, it will still be hard but the weight will be a lot lower and we will stick with the basics to build back up after a grueling week.

Speaking of weightlifting! If it's posted you should do it, esp if you are waiting for your heat. weighlifting will burn calories faster and help make you that much stronger, it is also an essential part of what we do.

Lastly, YOU CAN'T OUT-TRAIN BAD NUTRITION.  Here is what CrossFit has to say about it:

World-Class Fitness in 100 Words:

 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

 

Thanks for your dedication!

Coach

November Athlete of the Month.

Each month we will highlight one of our members who has gone above and beyond for themselves and contributed to our awesome community. Our first month and debut "Athlete of the Month" is:

Cpt. Jeff Blankenship


He has shown much dedication to himself and to the gym, and he motivates the heck out of me!

From Jeff: 

"This just goes to prove that somebody doesn’t own a dictionary and can’t define “athlete” properly.  I don’t consider myself an athlete.  I don’t look the part and, most days, I definitely don’t feel the part.  What I am is a 41 year old guy just trying to look hotter in a pair swim trunks.   I am really enjoying Crossfit.  I feel better about myself and I’m starting to look better as well.  My goal is to lose 25 pounds and build more lean muscle mass.  I have lost 18 pounds so far and 2 inches from my mid-section, and I have muscles poking out where they weren’t before (I’m talking lats, people……perverts).

More than the good gains toward my goal, I love Crossfit because of the community.  If my friends weren’t there cheering me on even when I am clawing my way towards the finish line at a snail’s pace, I wouldn’t have come back.  The community is what makes this work.  We take our personal battles and make them our collective battle.  I am really appreciative of everyone’s support and encouragement.  I only hope that I am half as supportive as you guys are. "

3…2…1…GO!

"Blake"

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Enlarge image

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. (crossfit.com)

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Enlarge image

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Hero week continues!!

"DT"

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

Post time to comments.

Enlarge image

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. (crossfit.com)

"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Enlarge image

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. (crossfit.com)

It's Hero week here at CrossFit KFOR and we here at CFK will do our best to honor our Brothers and Sisters

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka

, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to LumberJack CrossFit

This workout is in honor of these soldiers.

TEAM WOD "Lumber Jack 20"

40 Deadlift (275/185)
Run 400
40 KB 1.5/2.0
Run 400
40 OHS (115/85)
Run 400
40 Burpees
Run 400
40 Pull Ups
Run 400
40 Box Jumps 24/20
Run 400
40 DB Squat Clean
Run 400

1 round for time One partner works at a time split work as you like, runs are completed together. Try to go with someone of your ability to use the same weights.

Coach Note

Well just when I thought CrossFit couldn't get any cooler, all this happens.

My hope for this deployment was to have enough equipment and enough space to mantain my fitness and stay mentally focused, only to find us building a real life affiliate, but that is not even the cool part.

Most of you KFOR CrossFitters (and you are crossfitters now) started this with no experience at all, no CrossFit back home, never having lifted a barbell in your life. Now here you are making gains, losing weight from yourselves and gaining it on the bar. For me to see all this happening is amazing.

CrossFit is just a way to work out. Like a car is just a car, but man the places it can take you.

You guys are more than I expected and I thank you for your dedication.

Things to look forward to:

On-line tracker for WODs, Lifts, diet, and weight

Holiday Rundown, we need volunteers and judges as well as Athletes.

CrossFit KFOR T-shirts

The CrossFit Opens.

Now tommorow is Veterans day, that means Hero Week next week. It will be hard WODs. PLEASE BE READY TO LISTEN AND SCALE TO YOUR ABILITY.

Thank you,
Coach

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Sunshine

Happy Birthday Sunshine

11-07-12

WED WOD:

Strength:
Shoulder Press 5/5/4/4/3/3/2/2/1/1

METCON:

3 Rounds for Time

10 Squat Cleans 135/95
...

25 Box Jumps 24/20

Skill:
Double Unders 5-10 minute practice.

WHO IS KFOR's FITTEST?!

Sign up here:

http://crossfitkfor.eventbrite.com/#

Monday Team WOD:

New Warm-up posted in the gym.

AMRAP 25 minutes

Teams of two:

7 Pull-ups
11 Thrusters 155/115 Level II 135/95 Level III 115/75
...

14 Toes to bar

Skill: Double unders.

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

There are several approaches to this one. You can go all out and try to get as many rounds as fast as you can, or you can time the rounds one per minute and rest the remaining time in the minute.  This is a crowd pleaser and a great one to gauge where your fitness is at.

Mondays are shaping into team days!

WOD:

In teams of two, 15 minute amrap of

5 dead-lifts 225/155, L2 185/135, L3 -/-
10 burpees

rest 5 minutes then, 15 minute amrap of

5 pull-ups

10 wall balls 20/14, L2 14/10, L3 12/8

The goal is to give your teammates as little rest as possible. Only one teammate works at a time. Teammates must complete a full round before the next teammate begins.

Who is KFOR's fittest:

Come test your strength at CrossFit KFOR December 23rd!

Sign up here: http://crossfitkfor.eventbrite.com/

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

http://www.crossfitnyc.com/2012/04/04/don’t-make-my-mistakes-the-10-things-i’ve-learned-from-doing-crossfit/

This is a good read, something we should all remember.

WOD:

AMRAP 20 minutes

20 KB/DB swings 55/35
10 Knees to elbow
5 Med ball slam
1 Burpee

While waiting for your heat or after, use that time for snatch and double under practice.

CrossFit is a tool to help get you to your goals, it is one tool of many. Nutrition, wellness, running, stretching are all great ways to help make a stronger you. Our girl Chris did amazing at the Army Ten-Miler. Way to go Chris, Angela, Donald, Maj. McGuire and anyone else I might not have seen!! GREAT WORK!!

ALSO: We are on Flickr http://www.flickr.com/photos/88871312@N03/

WOD 19 October 2012

"Angie"

100 Pull-ups

100 Push ups

100 Sit ups (ab-mat)

100 Air squats

Please scale as appropriate

WOD 18 October

Death by Kettlebell Swings

Rest/Reset

75 Wallballs for time

WELCOME!!

So here is our official Website! We will be looking at more things like Athlete of The Month and tips and instructions plus sign up for the Competitions!!

And LOTS of PHOTOS!!!