KC Lihue WODs

Lihue WOD: Monday, 7/28/2014


Do you have goals and have trouble reaching them? Do you have trouble trying to define what your goals should be? Check out this tidbit from mind tools.com. The whole link can be found here: http://www.mindtools.com/page6.html


A useful way of making goals more powerful is to use the SMART mnemonic. While there are plenty of variants (some of which we've included in parenthesis), SMART usually stands for:
S – Specific (or Significant).
M – Measurable (or Meaningful).
A – Attainable (or Action-Oriented).
R – Relevant (or Rewarding).
T – Time-bound (or Trackable).

For example, instead of having "to sail around the world" as a goal, it's more powerful to say "To have completed my trip around the world by December 31, 2015." Obviously, this will only be attainable if a lot of preparation has been completed beforehand!

Further Goal Setting Tips
The following broad guidelines will help you to set effective, achievable goals:
State each goal as a positive statement – Express your goals positively – "Execute this technique well" is a much better goal than "Don't make this stupid mistake."
Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.
Set priorities – When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.
Write goals down – This crystallizes them and gives them more force.
Keep operational goals small – Keep the low-level goals that you're working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.
Set performance goals, not outcome goals – You should take care to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control!
In business, these reasons could be bad business environments or unexpected effects of government policy. In sport, they could include poor judging, bad weather, injury, or just plain bad luck.
If you base your goals on personal performance, then you can keep control over the achievement of your goals, and draw satisfaction from them.
Set realistic goals – It's important to set goals that you can achieve. All sorts of people (for example, employers, parents, media, or society) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.
It's also possible to set goals that are too difficult because you might not appreciate either the obstacles in the way, or understand quite how much skill you need to develop to achieve a particular level of performance.
Achieving Goals

When you've achieved a goal, take the time to enjoy the satisfaction of having done so. Absorb the implications of the goal achievement, and observe the progress that you've made towards other goals.

If the goal was a significant one, reward yourself appropriately. All of this helps you build the self-confidence you deserve.

With the experience of having achieved this goal, review the rest of your goal plans:

If you achieved the goal too easily, make your next goal harder.
If the goal took a dispiriting length of time to achieve, make the next goal a little easier.
If you learned something that would lead you to change other goals, do so.
If you noticed a deficit in your skills despite achieving the goal, decide whether to set goals to fix this.

Strength/Technique Work: 

Hang snatches: 1 rep max

Today we will be working from above the knee, and will be using blocks.


As many rounds as possible in ten minutes of...
1 Burpee-over-bar
1 Hang Snatch (70% 1RM)
2 Burpee-over-bar
1 Hang Snatch
3 Burpee-over-bar
1 Hang Snatch
And ect., until ten minutes is up


50 Good mornings (45#/33#)

Lihue WOD: Saturday, 7/26/2014


9 AM WoD Saturday

10-12 AM Open Gym Sunday


Partner WoD: 9 AM Saturday

AMRAP 27 min

One partner runs 400m or rows 500m while the other partner completes

15 WallBalls (20/14)
15 KB Swings (1.5/1)
15 Box Jumps (24/20)

Count how many rounds completed as a team. When partner A comes back from the run he/she continues from where Partner B is in the triplet.

Lihue WOD: Friday, 7/25/2014


The CrossFit Games are going OFF.


Here’s what you need to know…

•  The anti-running movement has gone too far when it says that running is stupid or that it will eat up all of your muscle.
•  The weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.
•  Short distances like 10-40 meters, 40 to 100 meters, and 100 to 800 meters, in addition to hill sprints and shuttle runs, all have varying benefits ranging from increases in GH and Testosterone to increases in leg strength, coordination, and bone and soft tissue integrity.
•  If the endurance nutballs would start doing repeats of 400-800 meters at high effort, they might forget what a thruster is.

The fact that there’s been a revolt against “jogging” as a fitness modality is terrific and I’m happy we’re moving more towards the center. However, one thing that’s gone too far is this whole idea of how running is stupid, or will somehow eat up all of your muscle. I’ve even heard trainers tell people that running is the worst thing you can do to stay in shape.

Now I’m all for the execution of “jogging” in general, but to make a blanket statement that all running is worthless is extreme. Running sucks? Really? Seriously? Humans are literally built for running. As far as the hierarchy of things you need to do for survival, running is right smack dab at the top of the list, next to keeping your heart beating at all times. Frankly, the weight-lifter-who-moves-like-garbage and bashes running is becoming a tiresome cliché.

Running offers several benefits including, but not limited to:
• Increase in growth hormone and Testosterone production
• Increase in leg strength
• Increase in coordination
• Increase in bone and soft tissue integrity
• Prevention of injuries

Now when I advocate that you run, it’s not for 26 miles, but for varying distances up to 800 meters at a time. Here’s a short list of the different modalities I use and their benefits:

Super Short (10-40m)
This distance is used primarily for increases in leg strength and power and hormone production. Repeat up to 10 times with full recovery in-between, twice per week.

Medium (40-100m)
This distance is an extension of super short distance, which can be used for repeats (conditioning) or for building leg strength-endurance. Repeat up to 8 times with near full recovery.

Long (100-800m)
This distance is an anaerobic nightmare. It’ll challenge your mental toughness, your legs, and your guts to not spill out of you. If half of the endurance nutballs would start doing repeats of 400-800m at high effort, they might forget what a thruster is. It has similar benefits to the shorter distances listed above but it emphasizes conditioning and anaerobic endurance over power and strength. Repeating this distance 4 to 6 times is probably plenty for most of us.

Strength/Technique Work: 

Push Jerk, 1RM


Every minute, on the minute for ten minutes, perform
3 Push Jerks @ 70% of your 1RM
10 Double Unders
or 5 Box Jumps


50 V-Ups

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