KC Lihue WODs

Lihue WOD: Friday, 9/19/2014


Join us tonight for our last nutrition seminar clinic at 6:30 PM. Potluck to follow so we can hang out and decompress from the week. Hope to see you there!

Here is a summary of how to perform the split jerk by Chad Vaughn, shown above.

’Set up in the front-squat rack position with upward pressure on the end of the elbows.

Head neutral and feet in a stance of flexibility.

Dip slow, straight and short.

Aggressive change of direction and exaggerated head movement back while maintaining upward elbow pressure.

Hips and ankles open completely as chin is lifted to its highest point.

As the bar begins to float, it stays in the fingertips as it is guided back slightly and the hips start to drop straight down and the feet split.

The bar and head will quickly pass each other, at which point the hands will wrap and push the body the rest of the way under for a lockout that will occur immediately after the feet return to the floor.

The bar is now directly over the shoulders and the hips with the head poking through to the point where the ears are just in front of the arms.

The front foot moves back first to the point where the back foot will step up and meet in the middle to complete the lift.’

And I will add my two-cents...

The most common errors we see as coaches with the jerk is the dipping forward of the torso during the dip-drive phase of the lift. It takes awareness and core control o drop the torso straight down, and then drive it straight up without any inclination forward of the torso, or of the hips. The key is to be balanced across your foot when you dip, and have your abdominal muscles tight.

Find the elbow position that works for you. A lower elbow position means more drive with the triceps. Higher elbows means you concentrate more on driving yourself under the bar than driving the bar overhead. They both work.

Get to lockout. That is the key. Get. To. Lockout. Meaning elbows locked out. The faster you do this, the more successful you will be, especially when you are tired.

Strength/Technique Work: 

1 Power Clean + 2 Split Jerks

You will clean the bar off the ground, and jerk it twice before dropping it to the ground. Work up to a one-rep-max.


21 Push Jerks (115#/75#)
21 Toes-to-bar
200m run
15 Push Jerks (135#/95#)
15 Toes-to-bar
200m run
9 Push Jerks (155#/105#)
9 Toes-to-bar
200m run

Lihue WOD: Thursday, 9/18/2014


---- I cannot thank Anita enough for being there at the gym and helping out with cleaning of bathrooms and working on our nascent seniors program. If you see her please thank her because she's one of those silent doers that often goes unnoticed but does so much to keep our bathrooms clean.

----- Join us Friday night for the last series in our nutrition talks at 6:30 led by Dr. Meli. Potluck and hanging out to follow...and word is there is a paleo pie eating contest. TBC

----- Ever think about how you walk?? Yeah, me neither. I mean, I just walk, right? Since I began waiting tables again, though, I have noticed a marked increase in tightness in my hips and back. So, I decided to look up a little info. And wouldn't you know, I learned something. This is what Marks Daily Apple had to say about it.

Despite it being our birthright and really healthy and all that jazz, many of us would be well served with some walking technique tips. Note that I don’t condone the usage of bulky, heel-centric shoes, so all technique tips given assume that you are barefoot or in minimalist shoes with minimal to zero heel drop. Sorry, but that’s just how I roll.

The Leisurely Stroll

This is the everyday walk you use when walking to the farmers’ market, through the mall, or down to the watering hole across relatively flat ground. Lead with the heel, a straight but not locked leg, touch down briefly and lightly before transferring the weight onto the balls of your feet. What you get is a smooth rolling sensation. Check to make sure your glutes are firing by walking with hands on cheeks. You should feel your glutes tense up with each step. In public, this looks suspect, so do the self-assessment from the comfort of your own home. This is not heel-striking, which is a running style characterized by repeatedly slamming one’s heel into the ground to the ultimate detriment of one’s lower extremities. This is heel-touching, and it’s far less abrasive.

The Stalk

When you’re hunting something or making your way across an uneven landscape dotted with rocks, sticks, and (like, maybe, you’re hiking off trail) other bits, use the stalk. Keeping your knees slightly bent at all times, walk by focusing on the balls of your feet. Your heels will touch, but your midfoot lands first. Take shorter steps than you would when heel-touching.

Walking Uphill

Land fore/midfoot first. Touch down with the heel and engage your glutes to propel you upward. Repeat with other foot.

Walking Downhill

I like landing with my entire foot. Maybe the heel hits first, but I try to land with my whole foot. Walking downhill is an exercise in stopping yourself from hurtling downward, so this can get tough. Absorb the impact with your hips by keeping the weight on your heels, rather than your toes.

Whichever method of walking you use, always keep your torso on top of your hips. Stay upright (you’re a biped, so act like it!). A floppy torso that bends and sways throws off your balance and wastes valuable energy. Stay tall.

In my experience, it’s the easy, seemingly inconsequential stuff that’s the hardest sell. The crazier, more unconventional stuff gets all the attention. Tons of people get out there and do heavy squats, order grass-fed cows, buy the latest Vibram model, learn to love liver, and proudly stride barefoot into the grocery store – but they drove to get there. It’s the easy things, like walking regularly and often, that are somehow the hardest to do. They’re the easiest to ignore. Walking? Yeah, it’s nice, it’s relaxing, but it won’t put on the mass and elicit the hormonal response of a set of heavy deadlifts. It isn’t sexy.

Walking matters, folks. Big time. If we stop moving, even if we’re standing at our desks and hitting the gym every other day, we’re dying. We’re telling our bodies that we’ve given up, that it’s okay to shut down, that all those millions of years of daily, constant walking were an aberration, a mistake, a fluke. That’s folly. I think you know it, but I don’t know if you know it.

Read more: http://www.marksdailyapple.com/the-definitive-guide-to-walking/#ixzz3DdD...

Strength/Technique Work: 

Good Mornings
3 sets of 12. Focus on opening the hips as they drive forward during the finish of the good morning.


As many rounds as possible in 12 minutes of....
250m Row
40 Air Squats
20 Sit-ups

Lihue WOD: Wednesday, 9/17/2014


Here are some tips on improving at sprinting...

1. Warm up. The harder you run, the more vital it is to warm up your muscles. Walk and easy run for five to 10 minutes and include dynamic exercises or drills like high knees, butt kickers, and skipping to further prepare your body to run fast.

2. Focus on posture and core. Keep your torso upright, shoulders relaxed and away from your ears, and engage your core (don't collapse). Unleash your Superman pose.

3. Run with a circular motion. Think like a cyclist and run with a circular motion with your feet, your thighs parallel to the round, and your knees driving in an up and down motion (rather than an ovular or reaching out motion).

4. Land efficiently. Land on your forefoot and focus on pushing off from your toes to propel yourself forward and keeping your feet flexed upward toward your shins.

5. Drive your arms. Hold your arms in a bent position (90 degrees) and drive the elbows backward to create momentum. This is a more exaggerated arm swing than a jog, where your arms move through a wider range of motion with your hands coming up as high as your chin and backward toward your butt.

6. Shorten your stride. Long strides are energy wasters. Focus on cadence speed rather than distance as you sprint. You'll run faster and more efficiently by taking short, quick strides.

7. Kick butt. As you push off from the forefoot and toes, bring your heels up toward your butt.

8. Breathe. Relax and sync your breathing to the rhythm of your feet. You'll reduce wasted energy from muscle tension.

9. Perform "Rolling Starts." Perform this drill to feel the difference between walking, jogging, running, and sprinting. Start by walking, and increase your speed every 10 seconds until you reach a sprinting speed.

The whole article can be found here. http://www.runnersworld.com/running-tips/9-steps-to-faster-sprinting


On the 3 minute...
100m sprint

If unable to sprint consider fast walk or 150m Sprint rows

Lihue WOD: Tuesday, 9/16/2014


Want some tips on how to get over muscle soreness more quickly? Here are some tips. The full article can be found here: http://www.quickanddirtytips.com/health-fitness/exercise/how-to-get-rid-...

1.) Hot-Cold Contrast Showers: These increase blood flow and help to shuttle inflammation out of muscle. Just take a 5 minute shower, and alternate between 20 seconds cold and 10 second hot. See also How to Use Cold Weather to Lose Weight.

2.) Curcumin: In high doses, this tasty ancient Indian spice is actually a potent anti-inflammatory. I take over a gram a day for several days after a really hard workout. I use a capsule, since using that much curry on food would be a bit much! And I definitely avoid ibuprofen – here’s why.http://www.quickanddirtytips.com/health-fitness/exercise/should-you-take...

3.) Massage: Since it can be time consuming and expensive, I rarely go out of my way to hunt down a long sports massage. But after a very hard workout or race, I make an exception. Just one good massage can make an enormous difference, and is far more effective than a foam roller if you really, truly are beat up – (since a foam roller takes quite a bit of energy to use properly).

For six tips that go a bit more in depth, check here... http://www.quickanddirtytips.com/health-fitness/exercise/top-6-sore-musc...

Strength/Technique Work: 

Todays strength/technique work is to be performed after the WOD:
3 sets of 15 (15 each arm):
Hammer curls


10 Rounds
1:00 on,
1:00 off
10 Chest-to-bar pull-ups,
followed by as many burpees as possible in the time remaining.

Lihue WOD: Monday, 9/15/2014


Last Day to Register is today! We will be taking measurements for all the participants.

Time to take control of your diet! Join the Lurong Paleo Challenge and get lean in the next 8 weeks before the Holidays! Its a challenge, why not? A lot of prizes, fun wods to do, learn about diet changes and more. $50 which also gets you a care package with shirt.

Signup at: https://www.lurongliving.com/challenge/

Getting Fitter Without Having To Train a Kajillion Hours Per Week ~ Luke Palmisano

We all know these people, and some of us are these people. They train, and train, and train, and train, and train. Hours and hours of running, cycling, swimming, with some extra running and cycling. Why? Because they want to be fitter. They want to be in the best shape possible. Exercise theories like this have been popularized by top athletes who share their training regimens. Top athletes are top athletes for a reason. They can handle the aforementioned volume. The rest of us may think we can train like that, and then do, and then wonder why our bodies burn out like a meteor in the night sky.

What about the rest of us? What about those of us who have neither the time, nor the capacity to train like that? Are we doomed to a life of less fitness-ness?

The answer, according to research, is starting to show an unequivocal NO.

HIIT is your answer. High intensity interval training. Consider a study performed on cyclists. Two group of cyclists followed two different programs. One was 4-6 thirty-second maximal effort sprints, followed by four-and-a-half minutes of recovery, performed three days a week, or, forty to sixty minutes of steady cycling at 65% of an athletes VO2 max (an easy aerobic intensity) five days a week.

The results, according to Ben Greenfield, were that the mitochondria of the athletes in the first example were processing more oxygen than the latter. So basically, they worked out less, but got more out of it. Read that sentence again. It is all about intensity.

Awesome. Problem solved. We kill ourselves every day for about an hour at the gym, and thats it, right? Not so fast. Remember the athletes in the first group did high intensity intervals three days per week. Not seven, not six, not even five. Why not? Because the intensity gets to be too much. A great example of learning to find the balance between fitness and intensity can be found on crossfit.com. For instance, take a look at the week of programming beginning Sunday, August 31st, and ending on Saturday, September 6. Contained in this week were three (3!!) heavy lifting days (front squat, snatches, and cleans), three higher intensity metabolic conditioning workouts (of various lengths), and one rest day. A fantastic balance. Thats what we strive to achieve for you here at Kauai CrossFit: the perfect balance of intensity, strength, and recovery.

Strength/Technique Work: 

Clean pull


Ten rounds for time
15 Deadlifts (135#/95#)
15 Push ups