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CFK Summer Party, Challenge and Competition

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CFK!

A few things to hit as we gear-up for this weekend…

1) The Third Annual CFK Tops-Ops BBQ Jumpy-House Live Music Swimfest Extravaganza sponsored by The V-Lounge, KillCliff, Tito’s, BearGrips, Michelob Ultra, Redline Gear and the Duxbury Elks – Here we go!!! On July 8th, Peter and Ashley will once again graciously host the CFK Summer bash at Casa-de-VanHaur. Bring the kids, some Moscow Mules, optional speedo and good vibes as we spend a quiet evening in Duxbury’s own Fraternity Row. Will Bill once again rule the beer pong table? Will Brendan play another acoustic set? Will Coach Jimmy reenact any Silence of the Lambs scenes? We can’t wait. Special THANK YOU and shout-out to Ashley, who will be about a month away from the arrival of Baby VanHaur during this throwdown, making it all look easy as usual….thank you Ash!

2) CFK Summerprep Challenge Week 5 winners….Axel’s Animals! In a see-saw battle with the McSavages, the Animals take another week. Awesome job guys! Add some Rig Grips to your ever-increasing bags of swag. For week 6, we are rolling right into this Saturday’s competition, so there will be no week 6 winner. Instead, we will have the final overall challenge winner. NOTE that the comp will be weighted toward 35% of the overall score for the challenge, so it ain’t over yet! Bring your A games and take a shot at the title!

3) Saturday’s comp – Please arrive at 8:00am. Some folks will of course be unable to make it, and some will have to leave early…no worries, do what you can! We will take all of that into account as much as possible. And of course, bring some food to fuel yourself and some adult beverages for afterward….we all have worked hard during this challenge, and a few post-comp celebratory cocktails will be in order!

Here are Saturday’s WOD’s

WOD 1
For Time-one athlete works at a time

5 burpees over bar
10kb swings (53/35)(35/25)
5 burpees over bar
10 goblet squats
5 burpees over bar
10 lunges
5 burpees over bar
Sprint back and tag next teammate to go
Team score will be final time, averaged out for number of teammates participating in the WOD

WOD 2
21-15-9
Wall balls (20/14)(14/10)
Box jumps (24/20)(Steps)
Every team member does 21-15-9 and the score is time last person finishes

WOD 3
600m Team Indian run

Then
50 dubs/100singles*
40 jumping squats
30 sit-ups
20 push ups
10 burpees

600m Team Indian run

All teammates must finish dubs before starting jumping squats and so on
We can’t wait to celebrate the end of this challenge with all of you!! This will be a FUN event, so definitely keep that in mind!! No “comp-stress” necessary. Fun comp “attire” will be encouraged…

All for now kids….see you on Saturday!!

-Mike

“Smuggles” & OLY – Thursday 5-11

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Strength
Front Squat
5-4-3-2-1-1-1
(75-80-85-90-95-100-102%)

WOD (15 minute hard cap)
10 Rounds
5 Clean and Jerks (135/95)
10 Wallballs

Level 3- (115,75)
Level 2- (95,55)
Level 1- (75,35)

Olympic Lifting Class **6:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 deadlift +1 pull + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 supermans

“Victory Dance” & OLY – Monday 5-8

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And so we enter Week 6 of the CFK Summer Prep Challenge! Unreal job by this entire crew…it’s been a blast seeing you all so dialed-in.

We begin the week with a retest of the original benchmark. You will receive a point for re-taking the WOD. If you beat your previous score, you will receive 2 additional points!

This will be a SHORT WEEK. Meaning, the challenge ends with the competition on Saturday…no journal necessary for Sunday and no points will be available after the competition of the comp.

Saturday’s WODs and scoring will be announced this week! Let’s do this…

 

WOD

12 min AMRAP

3 Burpees

3 Box Jumps (24/20)

3 S2O (95/65)

6…

6…

6…

9…

9…

9…

Etc…

Level 2 (75/45)

Level 1 (65/35)

Ca$hout

10 Min EMOM

Even – 10 Knees-to-Elbow

Odd – 20  Jack-knives

 

OLY Class **4:00PM Only**

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

Thoracic stretch
2 rnds
10 squat
10 jump squat
10 sotts press

Snatch
1 deadlift +1 pull + 1 full snatch
60%x 1
70%x 1
80%x 1
85%x 2

Strength
5-5-5-5-5 back jerks
Ascending weight
3 snatch grip deadlifts on dashes
Followed by 10 supermans

“Farmer Ted” Friday 5-5

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Skill
Rope Climb
*Remember to wear leg protection!!!!

Strength
Strict Press
5-4-3-2-1*
*all sets should be heavy and challenging.

WOD
3 Rounds
In 7 Minutes Complete
600m Run
Then AMRAP
10 Ring Push-ups
5 Deadlifts (275,185)*
1 Rope Climb
Rest 2 Minutes

Be SMART with this workout. We have had a lot of posterior chain work this week. If you need to scale your deadlift weight, do so!

Level 3- (225,155)
Level 2- (185,125), 10 Push-ups, 10 ft climb
Level 1- (135,95), 10 Push-ups, 2 Pull to stands

Kids, Challenge, Chunk and KB’s

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CFK!

Lots of action going on/coming up! Let’s get right to it…

* Kids at the gym: We need your help. CrossFit Kells is about family, and that includes the little ones! We know that sometimes to make it to the gym, you have to bring the kiddos (we as owners and coaches do, as you all well know). And with summer coming, the potential to bring the kids along may increase.

And while we do not have child care, we always try to make it work with you all who bring the cherubs in order to fit it all in (we absolutely want you to get you workout in!). That said, with the gym growing (and more members and more kids), we need to set some guidelines to make it the best possible experience for everyone.

1) Kids are to be in the lobby ONLY, unless accompanied by a parent for a bathroom break. Safety is paramount at the gym, especially when it comes to the kids! Unfortunately we have had some close calls with the little ones almost getting bonked or whacked with something or someone. And while there have been no major incidents thus far, we don’t want to take that chance! Please be sure that your kids understand that they are to remain in the lobby at all times.

2) Food = NO BUENO. Food for the kids is not allowed. Even since our previous request on this, there have been multiple cereal/cracker/lollipop-type incidents on the lobby floor. We want to be fair to our cleaners and other members! So no go on the food.

3) Parents stay in CFK. If you do have the little one with you, please be sure to stay in the building (e.g. if there is running in the WOD, hit the rower instead!). We have had little wanderers when mom/dad are outside running, which isn’t safe for them. So if a WOD calls for running, feel free to sub with rowing, dubs or the Pain Bike!!

Thanks to all parents for helping us with this…let’s have a great summer!

* CFK Summerprep Challenge: Congratulations once again to…..the McSavages!!! Yes I’m biased, but a phenomenal week by my whole crew last week (who once again all put me to shame). Great job guys! Each of you will get your own VooDoo Floss band to use as you continue to work your mobility after this challenge! Overall, Axel’s Animals hold the lead for the competition…you guys are killing it, great work! Two weeks to go in the challenge…culminating in…

* The CFK Summer In-House Competition: The six week challenge will end with our first summer in-house comp on May 13th! Coach Axe and Coach Galla are whipping up some WODS as we speak….these will be a blast, and an awesome way to finish up these six weeks. More details to come, but for now be sure to stay the course for your teams, and get ready for the 13th.

* Fat Calendar update: Coach Courtney is working diligently on putting together or celebration of Former Chunk! She may be reaching out to you for an additional picture, so if she contacts you please help her out! Also, if there are any stragglers who want in on this, let me know. We have enough for the calendar but can always fit more.

* KettleBell Club: Here are the latest KB Club standing…just a couple months away from our next member (we see you Kristen!), and look at all of these faces one/two/three/four months in! Phenomenal work everyone!!!
10 Months
Kristen K

8 Months
Jodi D.

7 Months
Justine

6 Months
Rachel L

5 Months
Dré

4 Months
Petey
Lynn
Kristen Hoban
Ros (Founder’s Club)
Doc (Founder’s Club)
Jill W (Founder’s Club)

3 Months
Laura Mac (Founder’s Club)

2 Months
Brendan
Seth
Hayley
Carmen
Toby
Jen Jax
Christine M.
Jen Maser (Founder’s Club)

1 Month
Sue S.
Julian
Rich V.
Sarah D.
Tayyyyyyyyyyyy
Steph Mac
Rachel L.
Laura F.
Matt Morin (Founder’s Club)
Shorty Spice (Founder’s Club)
…ok, enough for now (sorry Maser).

See y’all soon,
-Mike

“Evil Kermit” & OLY Thursday 5-4

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Strength
Front squat
3-3-3-3-3
– Between sets complete 10 weighted step-ups (5 each leg)

WOD
5 Rounds
10 Box Jump Overs
15 Toes to Bar
20 Wallballs (20/14)

Olympic Lifting Class *6pm Only*

Warm up
10 strict press
10 push press
10 power jerk
10 split jerk

2 rnds
10 squat
10 jump squat
10  sotts press

Clean
2 sets
5 good mornings 95/55
5 clean pulls 110% of 1 RM

5 sets
3 front squats @85% of 1 RM of FS
Pause 2 secs at bottom

5 sets
3 cleans @80%

Jerks
3 sets
2 @ 80%

Strength
Strict press
5 sets
3 @ 80%