KC Lihue WODs

Lihue WOD: Monday, 12/01/2014


Why is the Romanian deadlift (RDL) an important exercise? - By Marl Rippetoe

The RDL is a great exercise for your lower back. It is especially useful to get stronger in the first couple of inches of your deadlift.

RDLs incorporates the stretch reflex into the deadlift. Normal deadlifts (DL) start off from a dead stop from the floor (aka the hardest mechanical position). E

When lifting on rubber surfaces with rubber plates you get a rebound, which means that you don’t do a significant portion of the work for the first couple of inches.

The stretch reflex occurs between eccentric and concentric phase. Muscles get longer until maximum is reached. The following contraction is produced by two things:
Signals that the stretch reflex sends from the motor units and also the physical rebound properties inherent in the stretch in the visceral elastic componentns of muscles and fascia acting as bundles that stretch out like rubber bands.

The RDL is valuable if used correctly.

It offers a completely different way of strengthening the posterior chain than you would find with any other pullling exercise. It’s its own exercise, not DL variation.

Start the set with the barbell beeing racked.

Each rep starts at the top, not from the floor and ends at the top before you put the barbell back in the rack.

Main focus is to keep that lumbar spine arched. That is what makes it such a great exercise for the lower back.

- Chest up, (barely) unlock knees to get tension off the hamstrings. Stiff knees would restrict the ROM.
- Lower bar down your thighs.
- To keep bar in contact with thighs, when going down, consciously use the lats to push the bar back.
- Hips,bar and knees go back. Only thing going forward are your shoulders.
- The bar never leaves contact with the legs.
- Remember, the lumbar spine must stay in perfect extensions.
- When you feel the back starting to unlock, that is your max depth.
- Go back up, rebounding off the bottom with use of the stretch reflex and remember to keep you lumbar spine completely locked.

Depth is NOT the key here. As you do a couple of reps, your depth will increase bit by bit.

Recommend doing sets of 5,8 or 10 since this is an insistence exercise.

Strength/Technique Work: 

Romanian Deadlift


3X5 min AMRAP

5 Deadlifts (225/135)

2 min Rest

5 min AMRAP

10 Deadlifts (185/135)
10 Burpee/Bar

2 min Rest

7 min AMRAP

15 Deadlifts (135/95)
15 Jumping Lunges

Lihue WOD: Friday, 11/28/2014



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: 

Complex: 2 jerk squats + 1 split jerk

A jerk squat is simply the dip-drive movement we use to drive the bar up. So, this is not a squat jerk, which is an awesome movement, but is very difficult to perform due to very few people having the needed flexibility to do it. Isolating the jerk squat helps you master the dip-drive movement before you drive the bar overhead. You can look at it like a dress rehearsal for your split jerk.


3 Rounds for reps
1:00 Max reps push jerks (70% of your one rep max)
1:00 rest
1:00 max reps kettle bell swings (24kg/16kg)
1:00 rest


A five minute session on the rower with the 500/split time over 3:00.

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.