Community

Monday 12/15/2014

Toys For Tots update: Our deadline for Toys For Tots was extended until tomorrow, 12/16/2014. If you were still hoping to contribute a toy, it’s not too late!

Today, we’ll be working our muscle-up skill with a great drill called the Russian dip. Check out Camille LeBlanc-Bazinet’s explanation and demo:

Workout of the Day

Activation

3min run (glute engagement focus)
3×10″/10″ PVC OHS
3xSAP pullups
3/side x10″/10″ PVC Single Leg Box FS

Level 1

Skills

3 min Push-up Plank Hold
2 minutes Russian Dips
2 minutes strict MU practice

Strength

15min Advanced Ping Pong (perform as A,B,C,D, 1min rest, A, B, C, D, 1min rest, etc.)
A: 5 OHS @ 75-85%
B: 5 Weighted Pullups @ 75-85%
C: 6 Alt. Single Leg box FS (heavy as possible) following 2020 tempo
D: :30 max rep (behind the neck) Back Thruster (75/55)

WOD

“NASTY GIRLS”
3RDS:
30 AS
14 MU transitions to ring dip
10 Hang PC (95/65)

Cooldown

3min run
2RDS: 15 Abmat SU + 7/side oblique raises + 20 Flutter kicks

Level 2

Skills

4 min Push-up Plank Hold
3 minutes Russian Dips
2 minutes strict MU practice

Strength

15min Advanced Ping Pong (perform as A,B,C,D, 1min rest, A, B, C, D, 1min rest, etc.)
A: 5 OHS @ 75-85%
B: 5 Weighted Pullups @ 75-85%
C: 6 Alt. Single Leg box FS (heavy as possible) following 2020 tempo
D: :30 max rep (behind the neck) Back Thruster (95/65)

WOD

“NASTY GIRLS”
3RDS:
50 AS
7 MU (14 C2B + 14 Ring Dips)
10 Hang PC (135/95)

Cooldown

3min run
2RDS: 15 GHDSU + 10/side oblique raises + 30 Flutter kicks

Recovery

2-3 min/side Subscap Lax ball
*lax ball in armpit, try to press posterior into front side of scapula

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Thursday 12/4/2014: Kindred Holiday Party

The Kindred Holiday Party is coming up fast, on Saturday December 13th. Who’s up for some Brazilian BBQ??

Our reservation at Pampas is full, though we have a few stragglers who we may put into a 2nd group reservation. Email Huong ASAP (as in, yesterday!) if you want to join us.

In other news, our Toys For Tots collection is growing…don’t forget to contribute before December 12th.

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Workout of the Day

Activation

3min barefoot run or jump rope
3×10″/10″ PVC Hang Power Snatch
3xSAP Pullups
2min dynamic ankle warmer (duck walks, calf stretches, etc.)

Skills

3min plank hold on elbows
5min CFE run skill work

Level 1

Strength

Run 300, 200, 200, 100 TT (only 100 is TT)
w/ 1:1 rest
* TT = Time Trial

WOD

3RDS:
400m Run
21 Hang Power Snatch (45/35)
12 Burpees

Level 2

Strength

Run 400, 300, 200, 100 TT (only 100 is TT)
w/ 1:1 rest
* TT = Time Trial

WOD

3RDS:
400m Run
21 Hang Power Snatch (75/55)
12 Burpees

Cooldown

1:30min/side jump rope (single leg)
:90 bar hang on metacarpals only

Recovery

Anterior Tib lax ball smash and roll + Posterior Tib lax ball smash and roll

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Monday 10/20/2014: THANK YOU!!!

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Saturday was awesome!

It’s hard to express in words how thankful we are to everyone who competed, volunteered, collaborated, or otherwise came out to celebrate and support us at our “Throwback” Throwdown anniversary party this past weekend. Jeff says it was the best birthday celebration he’s ever had. 🙂

With friends, family, and communities coming together, giving it their best and having a great time in the process, it really was a wonderful manifestation of what CrossFit Kindred is all about.

James Lee put together a great video–using photos taken by Bryan Nguyen and Jojo Ong–that captured a lot of great moments during the throwdown on Saturday:

Kindred Throwdown 10/2014 from James Lee on Vimeo.

Our special thanks goes out to:

  • CrossFit Silicon Valley, CrossFit Brick House Fitness, CrossFit One World, and CrossFit Reaper for participating in the throwdown, and providing judges and equipment for the throwdown,
  • Chris Cave of MAC BBQ Shack for serving up his now-famous smoked apple pie and some amazing BBQ plates for everyone,
  • DJ Game Boy for spinning some awesomely 80’s tunes and keeping everyone pumped through those grueling workouts,
  • Anthony from Progenex for supplying our competitors with top-notch fuel between their workouts,
  • FitAID & RockTape for contributing some great prizes for the winners,
  • Lawta Party Rentals and Tied House for supplying party supplies,

…and last, but most CERTAINLY not least, all our Kindred staff, members, volunteers, friends, and family who made this event happen–competing, taking amazing photos, judging, updating the leaderboard, hauling equipment around for all the WODs, manning the sales table, serving food and drinks, and cleaning/prepping late into the night. We have the best community…ever.

Thanks again all! Keep an eye out for photos on our FB page over the coming days.

Workout of the Day

STRENGTH

Fitness:
Low Bar Back Squat
3×5
* Add 5-10 lbs to previous weight
* Suggested warm-up sets: 40% x 5, 50% x 5, 60% x 3

Performance:
Low Bar Back Squat
65% x 5
75% x 5
85% x 5 or more reps
* Use a working max of 90% of true 1RM, or 100% of 3RM from last week
* Suggested warm-up sets: 40% x 5, 50% x 5, 60% x 3

CONDITIONING

Fitness:
EMOM for 15 minutes:
10 Toes-to-Bar
8 Hang Power Snatch, 135/95 lbs
40 Tuck Jumps

Performance:
EMOM for 15 minutes:
10 Toes-to-Bar
8 Snatches (full squat) 135/95#
40 Double-Unders

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Wednesday 10/1/2014

Functional fitness was put to use this past weekend, with a group of Kindred folks trying their hand at rock climbing at Planet Granite. Thanks Bryan for organizing it; from the looks of the pictures, it was something we’ll definitely have to do again soon!

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Tuesday 9/16/2014

Reminder: The Paleo Potluck is ON this Friday (9/19) at 8:15pm! Bring something Paleo-friendly to share, and let us know what you plan to bring in the comments.

On another note, we could still use a few more volunteers for our Anniversary Throwdown/Party next month. Hit us up if you’re available to help (Kindred members and non-members would all be welcome volunteers!).

Barbara WOD at Kindred

Workout of the Day

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