KC Lihue WODs

Lihue WOD: Friday, 8/29/2014


From tabatatimes.com...

Talayna Fortunato is not only a physical therapist with a CrossFit habit – finishing 5th and 3rd at the last two CrossFit Games, respectively – but she also has some sage advice for everyday CrossFit athletes. Originally published on the WODSuperStore site as Top 10 Mistakes CrossFitters Make, here she presents some of the major pitfalls athletes make as they develop in the sport.
1. Not Warming Up Properly
It’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.Every day it takes me around 30 minutes to warm-up. I start with easy cardio for 5-10 min. then do some light foam rolling and stretching, leg swings, lunges, rotator cuff exercises, and finally movements specific to the workout I’m about to do.
My warm-up has gotten more extensive (and longer) with each year I do CrossFit. Almost to the point that it started to annoy me, and then I remembered back to my gymnastics days: Ever since I was on team at age 8, I remember our warm-ups taking us at least 30 minutes with all of the stretching and other calisthenics we did.
Even though we were young and healthy I believe the gymnastics coaches knew what they were doing to keep us that way. With the intensity of competitive CrossFit, it’s imperative to put in the time for an adequate warm-up and mobility work. If you don’t put in the time now you’ll put it in later when you have an injury.
2. Eating Too Strict of a Paleo Diet
If you are a recreational CrossFitter, following a Paleo lifestyle is probably nutritionally adequate and a good way of maintaining longevity and health. However, if you are a competitive-level athlete and training intensely more than an hour a day, your main source of energy is carbohydrates, and strict Paleo simply does not provide enough sources of them.
Now I’m not saying to go out and carb-load on pasta, bread, or sugar. That’s just an inflammatory insulin bomb. I am saying look for complex sources of carbohydrates from plants and low glycemic grains to add into your diet, especially when training is at its peak.
During an interview at the Games, every individual athlete was asked who follows a Paleo diet, and not a single one raised their hand.
3. Sacrificing Technique and Movement Efficiency for Intensity and Eventual Technical Breakdown
CrossFit gets results due to the intensity of the workouts, but that doesn’t mean throw all good form out the window. For example, if your back starts rounding when you’re pulling from the ground or you’re chasing wildly after snatches, it’s time to put the bar down until you can regain efficiency. Your back and other body parts will thank you later!
Also if you’re compromising range of motion enough to miss consecutive reps, take a quick rest before you go again. Otherwise you are ingraining poor habits and when you reach that place of pain and fatigue again in competition guess what’ll happen… No Rep!
4. Doing Volume for Volume’s Sake Without Intent
Have a purpose! More is not better; better is better.CrossFitters are notorious for thinking that when they are getting ready to compete, more is better. This mindset leads to the performance of multiple hero WODs in a day with the intent of “loading,” when what it really does is break the athlete down with laborious repetition and impede lasting gains.
More is not better; better is better. Having a purpose, i.e. knowing the energy system and muscular groups you’re trying to tax during a workout allows you to work smart and hard, not just hard. Again, your body will also thank
5. Cherry Picking Workouts and/or Jumping Around Programs
This is for the CrossFitter who walks into the gym and decides when they get there what workout they’re going to do based on what their gym posts and which one of the blogs they follow appears best that day. Blogs are written for a reason, with progressive intent to allow your workouts to build upon themselves for measurable improvements in your numbers.
If you jump from program to program, weekly or even daily, that progress is completely short-circuited. Not to mention you’re probably doing mostly what you’re good at and not working your weaknesses enough.

Strength/Technique Work: 

Bench Press
3 rep max


As many rounds as possible in 10 minutes of:
20 Push-ups
1 Rope climb

Lihue WOD: Thursday, 8/28/2014


From the CrossFit Level One Training Guide:

Functional Movements
There are movements that mimic motor recruitment patterns that are found in everyday life. Others are somewhat unique to the gym. Squatting is standing from a seated position; deadlifting is picking any object off the ground. They are both functional movements. Leg extension and leg curl both have no equivalent in nature and are in turn nonfunctional movements. The bulk of isolation movements are non-functional movements. By contrast the compound or multi-joint movements are functional. Natural movement typically involves the movement of multiple joints for every activity.

The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.

CrossFit has managed a stable of elite athletes and dramatically enhanced their performance exclusively with functional movements. The superiority of training with functional movements is clearly apparent with any athlete within weeks of their incorporation.

The soundness and efficacy of functional movement is so profound that exercising without them is by comparison a colossal waste of time. For this reason functional movement is one of the four dominant CrossFit themes.

Strength/Technique Work: 

The hip and back extension on the Glute-ham developer

For a great demo of this movement, watch this video: https://m.youtube.com/watch?v=4v4iz_IJHoE
Be warned, it is in French. This movement can take awhile to learn and to perform, hence the low reps.


:30 on, :30 off, of:,
Double kettle bell swings (20kg each hand/12 kg each hand)
Hollow body hold
Air squats

After every :30 interval, you will switch to the next exercise. You will perform every movement 4 times. Therefore, the workout will be 12 minutes in length. For a demo of the double KB swing, check here: https://m.youtube.com/watch?v=Tr4yzNiqOWY


An easy, cool down row. About five minutes, or more if you have time.

Lihue WOD: Wednesday, 8/27/2014


Don't know you if you've heard, but there is a Fittest in Kauai competition going down in November. Are you going to do it? If your first blush answer is NO AND GET OUT OF MY FACE, perhaps let's ask why. So, let's go over some potential hang ups you could be having.

1.) You're afraid Rich Froning is going to do it.
Answer: All reports are that Rich won't be able to make it.

2.) You're afraid there will be a dress code.
Answer: as long as you're wearing something, you're fine.

3.) You think your Thanksgiving turkey won't thaw if you don't get it out of the freezer on the 16th.
Answer: just take it out on the 15th.

4.) You're afraid you wont be awesome.
Answer: don't sweat it, you already are.

5.) You're worried about the appearance of evil ninjas.
Answer: your experience in CrossFit has prepared you for just such a scenario.

6.) You are waiting for the perfect time.
Answer: it's kinda like having a kid. There'll never be a perfect time.

7.) you're afraid that the evil ninjas will have nunchucks.
Answer: I checked, they won't, it's cool

8.) You're worried that Rich Froning is the Head Evil Ninja.
Answer: just because you're a good CrossFitter doesn't mean you will automatically be named Head of he Ninja Order. Even if he was a ninja, it takes time.

9.) You're worried that Jerome configured some diabolical workouts that may or may not leave you twitching on the floor when you're done.
Answer: ... All right, got me on is one. Worry away.

10.) You're scared because you've never done a competition before and it sounds really intimidating.
Answer: Listen, this is perfect completion to try if you've never done one before. Low key. With friends. Everyone cheering you. And no expectations. If you have expectations, eliminate them. Just have fun. If you have any questions about the competition, just email jerome@kauaicrossfit.com


5 Rounds for time:
21 Power snatches (95/65)
42 Double Unders
400m run

Lihue WOD: Tuesday, 8/26/2014


Signs That You’re Overtraining ~ Luke Palmisano

​It seems like an oxymoron; we train in a extremely intense environment and drive ourselves to exhaustion within a workout to make ourselves… fitter? Stronger? Really? Well, the short answer is, yes. That is, to a point.

Think of it this way: The gains in fitness you receive from workouts take longer to show up, but are longer lasting. The deterioration we see due to fatigue are more intense, and more visible, but fade faster. In reference to the gains we see, a good illustration of that is the sickness/wellness/fitness continuum that is used in CrossFit. According to the continuum, we use measurable health markers to define if someone is “fit,” or “sick.” It takes time (sometimes considerable time) to see a person who is sick, and watch them become fit. However the opposite is also true. If you took the fittest persons at your gym, or at any competition, and suddenly started feeding them less than optimal food choices and stopped allowing them to workout, would they become sick overnight? Certainly not. They have built themselves a hedge against being sick.

As we have seen, however, that although fatigue has a shorter life within our bodies as compared to the gains we see from fitness, fatigue has been seen to build up to the point where the deterioration we see from it overtakes the fitness gains we may have anticipated from our workouts. Therefore, we need to cognizant of what our bodies are telling us. If the cumulative effects of training are causing us to go backward in our goals, action is needed to save our bodies from burnout. Here are some indicators that you can use:

Resting heart rate. This is your heart rate when you wake up in the morning. Ever checked it? If not, get in the habit. After 3 weeks, you have a baseline. Significant changes (+/- 5%) indicate that you may need some time off; something is happening in your body.

Weight. +/- 2% change in your body weight within a day may indicate something strange is happening. Take your weight after checking your resting heart rate, and before your first bowel movement.

Urine shade. This indicates hydration, or lack thereof. Something to consider: If you are a active person, or high level athlete, water may not be enough. You may need to add electrolytes to your fluid intake to truly rehydrate your cells.

Sleep hours. I know, I know. Who has time for sleep?? How about this: sleep as much as your life will let you get away with. Sleep effects are cumulative. If you are tired all the time, a nap may be in order!

Sleep quality. This may involve lowering caffeine intake, late P.M. water intake, or simply getting into a bedtime routine.

Appetite. Are you losing it? You may be over-doing it with your training.

Muscle soreness. Extreme muscle soreness or a period of days indicates that your body may not have the time to adapt to the volume you are giving it.

Mood state. Can you sense something being “off” mood-wise? It could be because of your training. It could also be because you are moody. Or you haven't had coffee yet this morning. I'll assume it's because of the coffee.

Immune status. The immune system is one of the first things to go if you are taxing your body beyond what is can handle.

Previous days performance. If you did poorly on a WOD yesterday that you should have crushed, take note. If this happens a few days in a row, this could be a sign that you need to take a day off.

All these together are signs that you may be over-reaching in your training.

Strength/Technique Work: 

Bent-over barbell row


As many rounds as possible in 15 minutes of:
10 chest-to-bar pull-ups
10 V-ups
10 Medicine ball cleans (20#/14#)

Lihue WOD: Monday, 8/25/2014


Are You Training Honestly? ~ Luke Palmisano

It's the black hole of training. An athlete trains the same distance, at the same pace, every day. Why? Is it a sense of security? Is it fear? Maybe it's just being plain lazy.

Yep, I said it. Training two hours a day doesn't necessarily make you hard core. I've often said that it is easier for myself to do a long, tiring WOD (think in the 30-40+ minute range) than it is to do "Fran." Why? Because on the long workouts, I can pace myself. I can rest. I can't do that with "Fran." "Fran" pushes me outside of my comfort zone.

So here is what I see with people's training: on a day where the pace is supposed to be embarrassingly slow, they go too fast. When it is supposed to be a sprint, they go too slow. What is the consequence of this? The athlete unwittingly trains in the same zone every day. It's not too hard, not too easy zone that makes us feel like we are working hard. Hard enough to absolve our conscience for not pushing it harder. If you stress the same energy system over and over, then, according to Ben Greenfield's book Beyond Training, "results in a single-speed endurance athlete who can't go fast when it matters and never goes slow enough for recovery, but may also result in more rapid onset of overuse injury from repeated stress on the same joints."

So, I ask again: are you training honestly? Are you staying true to the intent of huge workout? Doing so may take either massive amount of patience (because the pace is slow, and you feel like you aren't working out hard enough), or so fast that you can't control the pre-WOD butterflies. You know it's going to hurt at the end, and the anticipation is killing you. Or something in between.

So, don't use trash workouts. The same one, every day. You must change it up. Not only is it more efficient, it is 100%, irrefutably, healthier.

Strength/Technique Work: 

The Sumo Deadlift


Sumo-deadlift-high-pull (75#/55#)
Push Press (75#/55#)

The weights are light, so turn and burn. This WOD is a sprint. Go get it.


Three minutes max-rep bicycle kicks.