KC Lihue WODs

Lihue WOD: Thursday, 7/24/2014


Happy Birthday Justin! We haven't done a birthday WoD in a while and that's a shame...so why not bring it back. Justin has been a lot of fun to get to know and his progress in CrossFit lately has been very impressive. It is very likely Justin will be the first person to break 200 lb squat snatch on Kauai and earn his wings of distinction with that feat...but also breaking 6 min mile and a sub 4 min Fran and getting his name on the record board we should have a workout to celebrate his birthday.

On another note...the 2014 CrossFit Games have begun!!! If you're interested in seeing CrossFit as its own sport as opposed to a strength and conditioning program check out the live feeds from the Games website at: http://games.crossfit.com or some of the action will also be on ESPN. Wednesday the athletes saw 2 events with a 1,000 meter swim, Burpee, Thruster WoD and in the evening a max OH squat workout. But with Friday, Saturday and Sunday still ahead the best action is going to happen all weekend so check it out. These athletes are incredible and also interesting to see their form, strategy and intensity in order to give it their all and compete for the 'Fittest on Earth' title.


50 Cal Row
40 SitUps
30 Mountain Climbers
200m Run
10 PushUps

Strength/Technique Work: 

Max Time Handstand Hold

Review DB Snatch


Justin's Bday WoD

24 DB Snatches (75/45) - alternate each one Right then Left then Right...etc
24 Burpees
24 Cal Row
24 Back Extensions holding DB
24 Cal Row
24 Burpees
24 DB Snatches (75/45)
2 muscle ups


50 Hollow Rocks

Lihue WOD: Wednesday, 7/23/2014


Benefits Of Isometric Exercises, by Louis Simmons

Isometrics have been around since the 1950s. It was an effective method to develop strength at a particular angle and affordable to most because of the limited amount of equipment needed.

The famous Bob Hoffman of York Barbell fame manufactured an isometric power rack in the 1960s. T Hettinger and E. Mueller found that a small workout daily for 10 weeks would increase strength about 5% per week, which was maintained for a month.

There has always been the question, which is more productive, dynamic or isometric exercises? In my opinion, both must be trained.

There are always pros and cons for any type of training. Here are the benefits:
-Isometrics take less time and energy to perform a workout.
-You can maintain speed strength while doing isometric training.
-For those wanting to remain in a particular weight class, isometrics won’t add muscle mass.
-They fortify technique in crucial positions. A coach can watch to see form breaks at many different angles of the lift.
-Maximal effort can be displayed longer than with dynamic work.
-When doing dynamic work, maximal effort is displayed for a fraction of a second at the mini-max, or sticking point. While doing speed deadlifts, all looks well. The bar is blasted from the floor to lockout. However, with a max effort deadlift, the bar stops at the knee or just before lockout. Hardly any work is done at the mini-max. It’s just too fast. A 3-second isometric hold can be equal to many dynamic contractions.

The work at a particular angle is radiated 15% either above or below the point where the force is applied.

It sounds contradictory, but holding your breath can boost endurance. Remember, a swimmer inhales only once every 3 or 4 strokes.

The following points are disadvantages of isometrics.
-Isometrics are not to be used before puberty or if one is a novice.
-Isometrics can fatigue the central nervous system.
-If done alone, a loss of some coordination will occur.
-Holding your breath for a long time can have a negative effect on the cardiovascular system.

My 2¢: Isometric exercises are invaluable strength builders, especially for beginners. Why? By definition, no movements are required. If an athlete can simply get into a good position, then contracting to keep that position becomes the only issue. If you don't think isometric exercises work, try doing Tabata Hollow Body!



Complete three rounds for time of:
30 Squat cleans (95#/65#)
30 Pull-ups
Run 800 meters

Lihue WOD: Tuesday, 7/22/2014


Ditri, performing her deadlifts.... FROM THE FEWCHA!!

The Fuzz

Written by Calvin Sun, from CrossFit Invictus

Most movement issues we see are due to what most people describe as muscle “stiffness” and/or “tightness.” In reality, your muscles are really numerous sliding surfaces built upon more sliding surfaces. Often problems arise when these surfaces no longer slide very well. Take a look at the photo above, see the cobweb-like structures on both sides? That is fuzz that has accumulated in between tissue surfaces. “Fuzz” is almost like an adhesive in that it causes your sliding surfaces to stick together as if they were glued down. This can result in poor positioning, diminished force production, and tends to rob you of maximal efficiency and performance. Even worse, you can put yourself on the fast track to injury if you let your untamed fuzz accumulate. You probably didn’t know it, but you are a fuzz making machine. Dr. Gil Hedley explains further in this video (just a warning, it does contain images of human cadavers so don’t watch if that kind of thing bothers you or if you are reading this while eating your lunch). WARNING: The video is VERY graphic, so if you have a weak stomach or just ate, please do not watch. I feel it is useful so you can see what this stuff actually looks like in your body. https://www.youtube.com/watch?v=_FtSP-tkSug

So, what causes fuzz to build up? There are a lot of reasons, but the bottom line is that inflammation is the primary cause. Typically this is inflammation from muscular damage like that sustained from working out, but it can also be worsened by systemic inflammation from a poor diet or disease. Inflammation from working out is unavoidable. However, you can make things easier on your body by icing your muscles and joints as well as avoiding foods that can cause inflammation – grains and gluten, for example.
As Dr. Hedley notes, you need to stretch and move in order to “melt” the fuzz that is building up in your body everyday (and it’s probably no coincidence the stuff resembles cobwebs). This is one of the many reasons why we perform dynamic warm-ups as part of our group classes. It’s also part of why we instruct everyone on self-myofasical release (ex: foam roller and lacrosse ball) techniques as well as band-assisted stretches. Yoga and massage therapy are also great ways to help keep the fuzz at bay. Whatever you choose, just make sure you are being proactive in your tissue health and working to reduce the amount of fuzz in your tissues.


Strength/Technique Work: 

Push Press


1 minute max rep man-makers
Rest 1 minute
2 minutes max rep man-makers
Rest 2 minutes
3 minutes max rep man-makers
Rest 3 minutes
4 minutes max rep man-makers

Todays version of the man-maker will be performed without a squat. Lucky you.


Accumulate 2 minutes L-hold on the parallettes.

Lihue WOD: Monday, 7/21/2014


Why so people use chains and bands?

You are starting to see it more and more in CrossFit gyms nowadays. Chains hanging off of squat racks, lifted lifting with bands attached to them... What does it all mean? What is the point? Why can't we just lift?

Simply speaking, because we want to get stronger, and we want to do that while staying constantly varied. Think about the heavy leg work we do every week. Is it consistent? Not really. And this by design. It is a compromise by choice. We keep the body guessing. Bands are another way to achieve this. How?

Think of the force-velocity curve. First of all, what is force? Some would say that it is a push or pull upon an object resulting from the object's interaction with another object. Basically it is your ability to do work. So, lets look at this through the lens of your 1RM deadlift. Is your 1RM a fast lift, or a slow one? I guarantee you it is a slow one. But here is the catch: If you could lift faster, you could lift more. The greater the speed, the lower the force being applied to any given object. Think of a baseball pitcher. That little baseball can go 100 miles per hour, because it takes so little force to propel it. Now replace that baseball with a gold brick. The pitcher now needs to apply more force to that heavy object, and the speed still dwindles. So, if we can increase our force-velocity curve, we get stronger. That is where bands and chains come into play. They force us to lift with speed. If we can lift heavy weights faster, than we can lift heavier weights period. Come on into the gym Monday to check it out.

Strength/Technique Work: 

Banded Deadlift


As many rounds as possible in 15 minutes of...
15 Deadlift (155#/105#)
15 Toes to bar or GHD Sit-ups (your choice)
400m run


2 minute PVC partner pulls (With this exercise one individual lays down prone on the ground, outstretched, PVC in hand. The partner grabs the PVC, lifts it off the ground, and pulls traction on the individual laying on the ground. When the 2 minutes is up, the individual laying on the ground is slowly lowered to the ground.)