KC Lihue WODs

Lihue WOD: Friday, 10/24/2014


Saturday Class at 9 AM. Join us :)

Sunday Open gym 10-12 AM.

Strength/Technique Work: 

3 x 15 Good Morning (~95/65)

practice 6-10 Pistols between sets


AMRAP 3 min of each:

Clean and Jerk (95/65)

10 m Shuttle run (2 concrete blocks outside)

Max reps: Wall walks (sub burpees)

Max calorie: Row

Rest 90 sec between exercises.

Lihue WOD: Thursday, 10/23/2014


Mark Rippetoe in the CrossFit Journal described CrossFit Total using these words:

Coach Glassman discussed this with me recently, in a conversation about increasing CrossFit’s strength base. We have talked many times about the fact that people who come to CrossFit from a strength-training background tend to perform better in the key aspects of the program. When you’re stronger, metabolic conditioning is easier and endurance stuff (i.e., 5k or 10k runs) is about the same—and workouts like “Diane” (three rounds, at 21-15-9 reps, of 225-pound deadlifts and handstand push-ups) are just not possible without a considerable amount of strength. In essence, it is easier for a lifter to improve his or her time on “Diane” than it is for a runner to develop the ability even to finish the workout without scaling it back to a very light weight. So the conversation focused on a way to work more strength into the program while maintaining the CrossFit approach to it.

Powerlifting has been very successful in its approach to strength testing and training, but it is plagued with what some consider to be significant problems. I have great respect for powerlifting,
having competed, coached, and announced in power meets for 20 years. Without belaboring the issue or attempting any judgment beyond these comments, I see two main problems with it. First, the use of equipment that enables otherwise impossible weights to be lifted inflates the total. “Raw” meets, where the only equipment allowed is a belt, address this issue. But the second problem remains: the bench press. It requires special equipment, it cannot be done with limit weights safely without spotters, and it is not a very functional exercise since it is performed while
lying on a bench that supports the weight during the movement.

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.


CrossFit Total

Find your 1 rep max Deadlift
Find your 1 rep max Back Squat
Find your 1 rep max Shoulder Press

Add them up...this is your total...a measurement of how strong you are :)

Lihue WOD: Wednesday, 10/22/2014


Periodically we run a workout that is a “Hero WOD”. We’re often asked what that means. On October 18th, 2005 on the CrossFit.com home page, Murph was the first hero WoD posted. Mike was a CrossFitter and loved this particular workout. CrossFit decided to honor him by naming the workout after him. Now hundreds of thousands of people have performed this workout and know of his story. Since then there have been more workouts named after fallen soldiers, firefighters and law enforcement officers.

These workouts are on average, brutal. They tend to be epic. They tend to induce a lot of pain. Keep in mind that whatever discomfort you may go through performing one of these things, it is nothing compared to what these warriors go through. You know you will finish the workout, go home to your family, and recover.

Here is the partial list of Hero WoDs and each year more are added so this list is much more extensive than what is listed below:

Adam Brown
Lumberjack 20
The Seven
Tommy V
War Frank

This list is much longer unfortunately. These are all CrossFitters that have given their lives serving in some way. The purpose of this is to just remember that many of the things we take for granted are in place because people like the ones in the list above chose to serve, fight and die to protect freedoms, support the law and save others.


Hero WoD - "White" (scale as needed)

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45/25lb plate held overhead
Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.


45 GHD Bench Press

Lihue WOD: Tuesday, 10/21/2014


Knowing when to scale a workout is an important aspect of CrossFit training. We all want to be able to do every WOD as prescribed (or as it is written on the board), but we must also be smart about our workouts, and make sure that we are getting the intended effect from each WOD. Doing so will allow us to get the most out of each workout and ultimately progress safer and faster.

Within CrossFit, workouts vary in order to challenge our bodies in different ways. Long chippers or endurance workouts (like today) push our aerobic capacity, where short/ heavy workouts challenge our anaerobic system. This ultimately leads to the formation of the “balanced athlete”- someone who is both fast and strong; someone who has endurance and power. When a WOD is not properly scaled, however, what’s mean to be a quick and heavy workout can become a 30 minute endurance session. In the long term, this works against the CrossFit goal of becoming more athletic all-around and can even negatively impact our strength gains. Take these points to heart:

* RX weights and times provide a baseline, they are not set in stone.
* Scale to increase work capacity- this means if you have to go lighter, or do a modified version of a movement to finish the work in a decent amount of time, go ahead and do so.
* Form comes first
*The most important thing is to challenge yourself but don’t stress yourself out.


For time (scale as needed):

800m Run

KB SDHP (32/24)


500m Row

KB Swings (32/24)
Jumping AirSquats

800m Run

Lihue WOD: Monday, 10/20/2014


(from www.athleticlab.com)

One of the best, if not the best, exercises to do for gaining strength, muscle, and losing fat, is the squat. However, there are many people who simply do not do the exercise correctly. This is often due to the sedentary lifestyle that many people live, which results in tight and weak muscles. If the squat is performed incorrectly over a long period of time it can lead to muscle compensations and chronic conditions, such as lower back pain. As Americans already suffer heavily from this malady let’s look at two common ways squatting can cause low back pain.

Squatting can cause lower back pain when the neutral curve in our back is not maintained throughout the movement. A telltale sign of this is a rounding of the back and a loss of a curve in the lower back, often seen towards the bottom of the squat. As Mike Robertson (President of Robertson Training Systems and the Director of Custom Athletics in Indianapolis) discusses, a major cause of low back pain during squats is when a participant “exceeds their current level of hip mobility, and places stress onto their lumbar spine.”

It can also be harmful to have an excessive curve in the back during squats. According to Kritz, Cronin, and Patria (2009):

When an athlete performs a squat and does not stabilize the lumbar spine and fails to maintain a straight or slightly extended thoracic spine position, an increase in compressive and shear forces of the lumbar spine has been observed. Squatting with an external load with excessive lumbar extension (curved back) dramatically increases compressive forces.

Thus, to avoid putting excessive strain on the back it is crucial to keep a slight, but not
dramatic, curve in the back. The Squat should be first attempted with only the body as weight and should be learned correctly, before adding weight. Learning improper movement patterns, such as a nonexistent or an excessive curve in the back can lead to chronic pain.

In order to avoid a rounded back it is important to keep an upright chest throughout the squat. Mike Robertson suggests that to avoid letting the chest cave in athletes should “move your hands in closer to your shoulders, drive your elbows underneath the bar, or to adjust the bar placement on your back”. However, a lot of the times, as Robertson discusses, excessive or nonexistent curving of the back can be caused by a weakness in the stabilizing muscles of the lower back. He suggests using Good Mornings to help strengthen the erector spinae muscles while also helping you to avoid a bent over position during squats. When done correctly squats are a tremendous exercise that should be incorporated in almost all strength training workouts.

Strength/Technique Work: 

Squat Clean + Front Squat


4 Rounds

In 3 min complete AMRAP:

Squat Clean (175/115) or 70% 1 RM or as high as your back will permit without rounding. Use a KB for goblet squat if must.

2 min rest between rounds