Author Archives: Carrie

28 November 2014

THANKSGIVING HOLIDAY SCHEDULE: 

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

27 November 2014

Happy Thanksgiving to all of our CFL/CFK Family.  Wishing you all a warm, safe, and blessed holiday with your friends and family!

 

THANKSGIVING SCHEDULE: 

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

26 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)
  • CrossFit Kingstowne: WOD (6:00 a.m., 7:00 a.m., 9:00 a.m., 4:30 p.m., 5:30 p.m., 6:30 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

STRENGTH: 

EMOTM:  10 Minutes

Even:  4 Cleans

Odd:  4 Jerks

@80% of C&J 1RM

 

WOD:

AMRAP:  15 Minutes

  • 250m Row
  • 15 SDHP
  • 5 Push Press

(A: 115/75; Rx: 95/65; S:  75/55)

 

CORE:

1/2 Squat Front Rack BB Holds

5 x 20 seconds

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

25 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

SKILL/MOBILITY:

Athletes Choice:  Post WOD – Pick a Skill and Work On It!

Mobility:

  • Couch Mobilization
  • Reverse Ballerina

 

WOD:

AMRAP:  5 Minutes

  • 5 Ring Dips
  • 10 Jumping Lunges

Rest 1 Minute

AMRAP:  5 Minutes

  • 3 TTB
  • 6 Push Ups
  • 9 Four-Count Flutter Kicks

Rest 2 Minutes

AMRAP:  5 Minutes

Max Wall Balls (20/14)

 

CORE:

40 Plank Up/Downs

 

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

24 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

STRENGTH:

Clean and Jerk

2 x 1 @ 80%

3 x 1 @ 85%

 

WOD: 

  • 15 Snatch  (Rx: 95/65; S: 75/55)
  • 100 DUs
  • 10 Snatch (Rx: 115/75; S: 95/65)
  • 75 DUs
  • 5 Snatch (Rx: 135/95; S: 115/75)
  • 50 DUs

 

CORE: 

50 V-Ups (A:  Medicine Ball 20/14)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

23 November 2014

 

CrossFit Kingstowne:  

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

22 November 2014

SATURDAY FREE INTRO CLASS SCHEDULE:  

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR WOD (0900 @ CFK Only):  

PART A:

“Clean Up Your Jerk”

20 Minutes to Establish Heaviest Jerk + Clean

* Bar starts in rack, complete jerk, drop bar, must clean bar back up and re-rack.

 

PART B:

“Team Nate” 

AMRAP:  20 Minutes (2 Person Team)

  • 2 Muscle Ups (S1:  Bar Muscle Ups;  S2:  3 C2B + 3 Ring Dips for each MU)
  • 4 HSPU
  • 8 KB Swings (70/53)

One person working at a time.  Non-working person must maintain KB off the ground.  Switch as needed.

 

 WOD (0930 @ CFL; 1030 @ CFK): 

“Partner WOD”

Part 1:  AMRAP:  5 Minutes

  • 100m Farmers Carry (45/25)
  • Max Push Press (Rx:  115/75; S:  95/65)

* Rest 3 Minutes

 

Part 2:  AMRAP:  5 Minutes

  • 15 Calorie Row
  • Max Hang Cleans (Rx:  115/75; S:  95/65)

* Rest 3 Minutes

 

Part 3:  AMRAP: 5 Minutes

  • 200m Run
  • MB Wall Ball Sit Ups (20/14)

 

Within each 5 minute segment Partner 1 Completes Carry, Row, or Run while Parter 2 completes max reps of other movements.  Partners Switch upon return from Carry, Row, or Run.  Continue through full 5 Minutes.  Score is max reps for each Part.

 

CORE:  

Partner Assisted Weighted Plank Holds (45/25):  2 Minutes

 

 

21 November 2014

 

STRENGTH:

Pause Front Squat

5 x 3 @ 50-60%

(3 second pause at bottom)

 

WOD:

4 RFT:

  • 20 MB Cleans (20/14)
  • 250m Row
  • 20 DB Snatches (45/25)

 

CORE: 

Ring Support Hold x 3 (Max Effort)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

20 November 2014

HAPPY BIRTHDAY COACH CEDRIC

 

“The Cedric Games”

 

PART A:

Establish a 3 RM Thruster

(Time Cap: 10 Minutes)

 

PART B: 

21-15-9

KB Swings (53/35)

TTB (S: KTE)

(Time Cap:  10 Minutes)

 

PART C:

Race to the Finish…

400m Run

30  Sit Ups

20 Burpees

3 Muscle Ups (Rx: 7 C2B Pull Ups; S:  10 Pull Ups)

Max Double Unders with Remaining Time = Score

(Time Cap:  8 Minutes)

 

COOL DOWN:

Stretch and Recovery

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

 

 

20 November 2014

 

Happy Birthday Coach Cedric!

 

“The Cedric Games”

 

Part A: 

Establish a 3 RM Thruster

(10 Minute Time Cap)

 

Part B:

21-15-9

KB Swings (53/35)

TTB (S: KTE)

(Time Cap:  10 Minutes)

 

Part C: 

Race to the Finish…

400m Run

30 Sit Ups

20 Burpees

3 Muscle Ups (Rx: 7 C2B Pull Ups; S: 10 Pull Ups)

Max Double Unders with Remaining Time = Score

(Time Cap:  8 Minutes)

 

COOL DOWN: 

Stretch and Recovery