KC Lihue WODs

Lihue WOD: Thursday, 11/27/2014


Happy Thanksgiving!

Class Schedule
Thursday 9 AM Beach WoD at Kitchens behind Wailua Golf course
Friday 6, 8:30 AM, 12, and 5 PM only
Saturday 9 AM in Lihue (open gym after)
Sunday 10-12 AM Open Gym


9 AM Beach WoD at Kitchens Beach near the Kamalani Playground.

This is between Lihue and Kapaa. Take the Leho Drive exit (just north of the Wailua Golf Course) for Lydgate then the first right on Nehe Road and go to almost the end.

Click on map to see...we are south of Lydgate Park off of Nehe road.


Lihue WOD: Wednesday, 11/26/2014


Thursday Beach WoD 9 AM. Meet at Kamalani Playground behind Wailua Golf Course (Kitchens Beach). Park near the playground area. Expect to swim unless can't. We'll have running option. 9 AM visitors welcome

Your Energy Systems ~ Luke Palmisano
If essence, your body takes the food you eat and converts it into energy. Another word for energy is ATP (adenosine tri phosphate). Our body is constantly running, even when we sleep, and is always looking for ways to replenish that energy. Is does this through energy systems. There are three main energy systems, or pathways, in the body:
1.) The Oxidative System. If you are sitting down, reading this, you are in the oxidative system. But we can be in the oxidative pathway while exercising as well. Most workouts that longer than two minutes will be using the oxidative pathway. When operating on oxygen, which the oxidative pathway implies, your body uses fats and carbs to recreate its' ATP stores. After a few hours, the body will also through protein into this mix for fuel. The body has many ways of burning fuel. Meaning, it can find carbs and fat from different sources, and burn them at different rates, depending on your make-up.
2.) The Glycolytic System. This pathway relies on the breakdown of carbohydrates to supply energy to be converted into ATP. This is an anaerobic pathway, which implies intense exercise. Their are different estimates as to how long this pathway remains open. Most of them fall within the 1-2 minute range, with 2 minutes being the absolute tops. This is when you may start to feel the production of lactic acid in the body.
3.) The Phosphate Energy System. Are you ready for this? Read this quote from Ben Greenfield's book, Beyond Training, regarding this energy system: "When your body creates ATP in this energy system, it breaks adenosine diphosphate (ADP) into adenosine monophosphate (AMP) and inorganic phosphate (Pi), and also combines Pi with the amino acid creatine to form creatine phosphate (CP), which can then be combined with ADP to form more ATP." Oofta. Lots going on there. You probably recognized the word creatine though. Many people take it as a supplement. It makes you strong. Your body produces it naturally. It also produces creatine stores. So yeah start lifting heavy. It won't make you big. It will make you strong. There, again, is debate on how long this pathway lasts. Some say three seconds. Some say :30. But here's the point to think about: at any point during a workout, you may go for a short burst. Maybe to get a few more reps. Maybe to beat the person next to you. In those instances, you may be tapping into the phosphates energy system. Your energy pathways are fluid, and they work together. If you refuse to train one, your others will suffer, especially in CrossFit, where our modalities of training are always changing.


As many rounds as possible in 25 minutes of...
8 Handstand push-ups
8 Box jumps (30/24)
15 foot Rope climb, 1 ascent
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, CO, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, NC, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.
He is survived by his parents, Jeff and Dianne Falkel.

Lihue WOD: Tuesday, 11/25/2014


What to make of of disappointment?
Rarely when a workout ends are we completely satisfied with what has happened. We often think to ourselves that we should have gone heavier, faster, et al. In doing so, it is easy to become disillusioned. If we beat ourselves up too much, we may never allow ourselves to see the progress we have made. Progress is in some ways incremental, but often I see progress happen in short spurts. A PR will come out of nowhere, perhaps even when you weren't feeling very well. Sometimes those moments aren't enough to drown out feelings of disappointment.
The point of this is not to tell you not to get disappointed. Sometimes we should get disappointed. If you don't get disappointed, ever, you may want to ask yourself what your goals really are. No, the point of this is to realize that disappointment means we need to set new expectations. If we set our goals too high, disappointment will be the norm. Set reasonable goals, then outline practical steps to meet them. In setting goals here are a few keys to remember, referenced from Robert Pagliarini
1. Goals that are too specific. Goals can be too specific. The biggest problem is when you set the wrong goal. You decide to lose 15 pounds. Seems reasonable, but it may be too focused on a specific number and distract from what you really want -- better health.
2. Too many goals. According to the Harvard report, "Individuals with multiple goals are prone to concentrate on only one goal." But which one? Research shows that when we have both quantity and quality goals, we will focus on meeting the quantity goals because they are easier to achieve and measure. The lesson here is to strip away as many of your goals as possible and focus more intensively on a smaller number of objectives.
3. Inappropriate time horizon. We see this play out every quarter in the stock market. For many companies, it's all about hitting this quarter's earnings, even if if that harms long-term growth. It's the kick-the-can approach to goal achievement. And if your time frame is off, your goals may act as a ceiling to performance.

Strength/Technique Work: 

To be done post WOD:
Four minutes, max reps ring rows.


As many rounds as possible in 15 minutes of:
25 Power Snatches (115#/75#)
50 Pull-ups
75 Push-ups
100 Double Unders

Lihue WOD: Monday, 11/24/2014


My Journey Through CrossFit ~ Luke Palmisano

I sometimes look back to how I worked out before I found CrossFit. I was not a steady workout guy, nor was I an athlete. Meaning, I played zero organized sports in High School. So, when I would go to my local big-box gym, more than likely I would start by running on the treadmill for about a half-hour. Not too fast or anything. Then... I would walk around then gym looking for things to do. Maybe I would try to do some tricep stuff, since the men's fitness magazines that I read told me I was tricep deficient. And then I would wander some more, till perhaps I did some shoulder exercises with some dumbbells. And then maybe I would end with some calf raises at the end because, 1.) I wanted better looking calves, and, 2.) I was under the weird impression that doing calf raises would help my vertical jump. Bottom line is, I would spend a good 1.5 hours (minimum) at the gym. Much of that time was spent thinking about what to do.

That was before CrossFit.

After I found CrossFit.com, everything changed. Now I knew EXACTLY what I was doing when I went to the gym. I would get warm-up with push-ups, pull-ups, sit-ups, and squats, and then I would do the daily workout, or, WOD as I learned it was called for short. Boom. Out of the gym in an hour. I loved having that focus. There was no more wondering or wandering. There was purpose. I had never had that before.

Shortly thereafter, two friends of mine opened up Pikes Peak CrossFit. Once again, everything changed. I knew then that I could never go back to working out at what had become a "traditional" gym. No machines. No elypticals. No huge mirrors with guys in tank tops checking out their bicep while they did bicep curls. I had found something for me. Something else changed, though: results. I actually started seeing them. I was getting stronger! My "Fran" time was slowly decreasing. My deadlift personal-best was slowly increasing. I had never had increases before. I realized I had never gotten fitter in all my time of working out. I had simply been spinning my tires, as it were.

Truly, CrossFit changed the way I approach exercise, and it changed the way I attacked other aspects of my life too.

Thank you for allowing me to be a part of our little gym here in the middle of the ocean. I hope you enjoy being there as much as I do.


Squat mobility.

Strength/Technique Work: 

Pause Squats
Working with a partner, perform a back squat. Once below parallel, hold your position until you hear your partner count to three. You may then stand up. Work up to a one-rep-max


As many rounds as possible in 8 minutes of:
Back squats (135#95#)
There is a 5 burpee buy-in, and on-the-minute penalty (there is no penalty at the cessation of the workout)
This weight will be taken from the ground.


Hold the bottom of the squat position for five minutes without coming up.

Lihue WOD: Friday, 11/21/2014


Saturday 9 AM WoD in Lihue

Sunday Open Gym 10-12 AM

Strength/Technique Work: 

Strict and Weighted PullUps


4 X 650m Run 3 min rest between runs. (scale as needed)

For RX:

1 Run must be run with 90/60 sandbag

1 Run must be run with 1.5/1 KB

1 Run must be run with 45/33 Barbell

1 Run must be run pulling Sled (2 plates/1 plate)

Score is total time taken to do the 4 runs.

Option B

Alternatively Row 4 Sets 1000 meters with 3 min rest between sets


3 X Max Strict PullUps