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01/03/2017

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CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Palm up Band pull apart

10 Goblet squat W/ press out

10 Empty bar high pull

30 sec DU

GROUP

A,B,C clean prep 2 x

5 at each pos starting at hip

All should be complete within 15 min

Strength

A: Back Squat (3 x 15 triple drop on last set )

B1: Supinated grip pullups (3 x8)

palms up on the bar

B2: DB stepup w/ curl (3 x 10 per)

Curl DB as you step up

Metcon

Metcon (AMRAP – Rounds)

20 min

15 cal

5 PC

10 burpee

15 WB

01/02/2017

By: 0

CrossFit KMK – CrossFit

 

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 empty can

5 push-up to down dog

5 cross-over step up

40 Sec HS hold

Strength

A: Bench Press (3×15 triple drop on 3rd set)

B1: 1 arm ring row (3 x 8 per arm)

Try and keep the body as straight as possible. Do not twist

B2: Hamstring curl on box (3 x 12 per)

Hips and knees should be at 90 degrees. one leg elevated, drive heel into top of the box.

Metcon

Metcon (Time)

4 rounds

10 Alt pistols

MB combo

30 sec sprint

10 Box jumps

10 T2B

Happy New Year

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Db ext rot

10 Goblet side lunge

30 sec hang

30 sec hollow hold

Metcon (AMRAP – Rounds)

40 min

800M run

10 thruster

10 burpee

20 russian twist

15 cal

10 pull-up

5 wall walk

10 sit-up

12/30/2016

By: 0

CrossFit KMK – CrossFit

 

Warm-up

Bike, jump, row (No Measure)

2 min of each

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 abducted ext rot

5 Kb Thruster

30 sec DU

8 empty bar MS

Strength

A1: Shoulder Press (3×12)

A2: 1 arm DB row W/ rot (3 x 10 per side)

Row to the hip then rotate the torso up.

Metcon (Weight)

B1- 10 DB chest press

rest 30

B2- 10 BB RDL

rest 30

B3- 10 band pull-apart

Metcon

Metcon (AMRAP – Rounds)

3 rounds

20 cal

5 rope walk

10 LM step back and press

10 Dragon flags

15 push-ups

12/29/2016

By: 0

CrossFit KMK – CrossFit

 

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 Trap 3

10 BB Gm squat

30 sec DU

5 L-sit pass through

15 banded glute walk

Strength

A1: Deadlift (3 x 10 )

A2: Poliquin raise (3×12)

Seated on bench, curl DB to 90 degrees, raise elbows above ear level then extend the arm and lower down.

Metcon (No Measure)

8 min EMOM

Odd- 5 HPS

Even-10 BB roll-out

Metcon

Metcon (AMRAP – Rounds)

12 min

30 sec sprint

5 pull-up

20 Twisting MB lunge

10 ring obl.

12/26/2016

By: 0

CrossFit KMK – CrossFit

Warm-up

3-5 min bike/row (No Measure)

choose one or both

Dynamic Stretch (No Measure)

Prep

Warm-up (No Measure)

2 x through

10 DB cuban press

10 P/U W/ rot

30se HS hold

5 off set KB lunge

Strength

A1: Bench Press (3×12)

A2: Rear foot elevated DB split squat (3x 8)

rear foot on a 45lb plate

B: Clean complex (3×4)

1 clean

2 HC

1 jerk

Metcon

Metcon (Time)

4 rounds

back sled

115/12 cal

10 dips

10 T2B

Making the most of your time at CrossFit KMK.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit KMK initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT KMK:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.