KC Lihue WODs

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

Lihue WOD: Saturday, 10/18/2014


We will be open rain or shine this weekend so come in and get your workout in.

9 AM Saturday Class Gym will be open after 10 AM for a couple hours if you want to use it for open gym after 9 am class.

10-12 AM Sunday Open Gym

Lihue WOD: Friday, 10/17/2014


As i meditated on how I love to harp on the benefits of strength training, I found some new information for supplements. Here are some suggestions for building strength as quickly as you can. Amazon.com is a great way to search for these products, but there are some suggestions listed below. I referenced this info from the book Beyond Training. I have not personally looked into any of the specific brands that Ben Greenfield, the author, endorses.

1.) Whey protein. Sounds obvious, right? Twenty to twenty-five gram portions spread throughout the day, at .7 -.8 grams per pound of body weight. Ideally we want this to be a touch lower, but remember, we are talking building strength, not just maintaining. SFH makes a great protein powder.

2.) Creatine. 0.66 grams per pound of body weight for five to seven days, and then 5 grams a day thereafter. One suggestion was for CreO2 capsules.

3.) Carnitine. 750-2,000 milligrams a day, in two doses. There are many, many benefits to having a healthy amount of carnitine in the system, including anti-aging effects. Good brands vary.

4.) Citrulline. 6-8 grams, thirty to sixty minutes before exercise. Simply put, it delays exhaustion. Try Citruvol by Millennium Sports.

5.) Beta-alanine. 2-5 grams, thirty to sixty minutes before exercise. NOW Foods and Millennium Sports are both good brands.

6.) Essential amino acids. 5-10 grams before, and then every sixty to ninety minutes during exercise. Try the Master Amino Acid Pattern.

7.) Daily serving of concentrated greens. We are talking pills or powder. Some brands to look at are EnerPrime, CapraGreens (low calorie powder) or LivingFule SuperGreens, or cycle between all three.

Especially on strength training days, if your focus is stronger, dabbling in most of these products is said to help.

Hope this helps. Get your swole on!!

Strength/Technique Work: 

Bench press 2-2-2-2-2-2-2


EMOM x 10 minutes, alternating:
Evens- :20 handstand hold
Odds- 10 chest slapping push-ups

Lihue WOD: Thursday, 10/16/2014


From the CrossFit Journal

Competitive Conundrum!
How much focus should affiliates place on CrossFit as a sport vs. CrossFit as a training method? Several box owners explain their approaches.

Consider this: The CrossFit methodology existed for 33 years before the inaugural CrossFit Games.

Yet, Ben Bergeron has noticed a trend of late.

“A majority of the affiliates are programming for their athletes like they’re going to compete in the sport. They haven’t recognized the difference between the sport of CrossFit and training with CrossFit,”said the coach to multi-year CrossFit Games athletes Chris Spealler, Michele Letendre and Becca Voigt.

Bergeron’s gym, CrossFit New England in Massachusetts, has been an affiliate since 2007, and today he is a member of CrossFit’s Level 1 Seminar Staff.

“If you’re a soccer dad or a soccer mom just trying to be fitter, you don’t need a 500-lb. deadlift. If there’s a big group of athletes in your gym ... that can deadlift 550, you’re probably not programming well.”

Elite-level competition does not define CrossFit, empha- sized CrossFit HQ’s Pat Sherwood, a former member of the Level 1 Seminar Staff who plans to open an affiliate in San Jose, California. Therefore, it’s folly for affiliates to focus on elite-level competition as the end goal, he continued. Most athletes who walk through the door are simply trying to become better at everyday activities—better at life, Sherwood said.

In Utah, CrossFit Park City would be empty if the box focused on elite competition.

“We wouldn’t have anyone. We’d be in big trouble,” owner and seven-time Games athlete Spealler said with a laugh.
He went on: “Our demographic is not one that really supports that. It’s a really small group of people who are interested in competing, but most of that is for fun.”

A couple of CrossFit Park City athletes are now hoping to qualify for the CrossFit Games regionals, but that’s the exception, not the rule, said Spealler, who is a member of the Level 1 Seminar Staff and an instructor for the CrossFit Competitor’s Course.

“That stuff happens, but it’s over time.”

Read the whole article here... http://library.crossfit.com/free/pdf/CFJ_2014_10_Competition_Cecil.pdf

Strength/Technique Work: 

Snatch pull

Today we take snatch deadlift performed on Monday and add some speed to it. The snatch pull (as seen here http://www.youtube.com/watch?v=AYK4EFtQDV8) could be defined as stopping before you pull yourself under the bar. It involves a solid pull off the ground (back angle remaining constant), driving through the entirety of the foot, and ending with a aggressive hip extension and shoulder shrug. For today, lets focus on something unique: after the hip extension and shrug, the bar should experience a moment of weightlessness. During this moment, open your hands and release your grip on the bar, re-gripping the bar the moment it loses weightlessness and starts traveling downwards again. The weight should therefore be light enough to accomplish this.


8 rounds, each for time of:
Row 150 meters (A full-out sprint)
Rest 2 minutes

150 meters takes us into the phospho-creatine pathway. It should be an all out sprint, performed at 100% intensity.