Events

Monday 12/8/2014

And our Toys For Tots collection grows…thanks so much to all who’ve contributed so far!

If you’re still planning to drop off a toy, the deadline is this Friday, December 12th.

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We’ve also got just 5 days left until our Holiday Party! Are you excited yet?!

For today’s activation portion, go ahead and hop on the rower to get your 3-minute strapless row in before class, if you arrive early.

Why the strapless row? Read here and here if you’re curious.

Workout of the Day

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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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Saturday 11/22/2014

A couple photos from Kindred’s “Ladies’ Night” and “Guys’ Night” out…fun times!

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Workout of the Day

Activation

7 min run warmer
1x burgener warmer (clean focus)

Skills

2min Hollow Rock, rest in superman
3-5min Clean (butt low, hips before pull, land with posterior engaged) skill work

Level 1

Strength

2×5 Hang Clean High Pull @ 75-85%
2×5 3-Second Pause (@ bottom) FS @ 65-75%
2×5 Low Block/Box Power Clean + Power Jerk @ 65-75% of C&J 1RM

WOD

20min AMRAP:
1 Full Bear Complex (7 reps unbroken) (45-65/35-45)
4 Strict C2B or 6 strict pullups (band/box as needed)
15 DU or 45 single unders
*Perform @ 70-85% effort w/ extreme focus on form

Level 2

Strength

2×5 Hang Clean High Pull @ 75-85%
2×5 3-Second Pause (@ bottom) FS @ 65-75%
2×5 Low Block/Box Power Clean + Power Jerk @ 65-75% of C&J 1RM

WOD

20min AMRAP:
1 Full Bear Complex (7 reps unbroken) (75-95/55-65))
2 Strict MU or 4 Strict C2B or 6 strict pullups
20 DU or 60 single unders
*Perform @ 70-85% effort w/ extreme focus on form

Cooldown

7min KB slow walk
* Hold KB in single-arm front rack carry position, switch arms every minute
* Level 1 use 26/20 lbs; Level 2 use 35/26 lbs
* As few breaks as possible

Recovery

30-60min mash party
* Use a lacrosse ball, a roller, a barbell, or your mobility tool of choice

CrossFit Kids WOD

Basic Warm-Up:
3x-5x
Agility ladder => 10 Meter Bear Crawl

Basic Skill Work:
“Simon Says Thruster Game”
Using Simon Says, Instructor asks for press position (rack with elbows slightly forward of the bar); front squat position (rack with elbows high and tight, like lasers); front squat and thruster. If kids/students move without “Simon Says” cue, they get to do 5 burpees.

New Movement Development:
Thruster
• Demonstrate the thruster
• Break the movement down into front squat and shoulder press

Workout:
For time
15-12-9
Thrusters
Burpees

Game:
Rowing fishing game

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Wednesday 11/19/2014: Let’s Celebrate

Hey everyone–lots to celebrate this month with all of our November birthday babies!

A huge happy birthday to Kindred members Bryan, Carlos, Eric, Carolina, Sheila, Casey, Vani, and Mariel (and also yours truly)! Hmm…9 months ago was just around Valentine’s Day–but I digress.

This Friday we’re doing a “Kindred Ladies’ Night” out (thanks Huong for organizing)–and in response, the guys are of course doing a “Guy’s Night Out” at the same time. Visit our Facebook group to get the details.

Workout of the Day

“November Birthdays WOD”

For Time:
11 Pull-Ups (for Bryan)
16 American KB Swings, 2/1.5 Pood (for Casey)
17 DB Snatches, 45/25 lbs (for Cindy)
21 Wall Balls, 20/14 lbs (for Eric)
22 Knees-to-Elbows (for Sheila)
23 Box Jumps (for Carolina)
25 ABMAT Sit-Ups (for Mariel)
26 Pistols (for Carlos)
29 DB Farmer Lunges (for Vani)
* Before every movement, run to an 11-meter cone and back (to signify the 11th month of November).

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Saturday 11/15/2014: Last Day of BAFD!

Today’s our last day of Bring-A-Friend Days; all guests are welcome to try our Kids or Adults class for free today.

On Monday we start our first programming cycle with Athlete Cell (members, if this is news to you, be sure to read the latest Box Bulletin we sent out a couple days ago). We’re very excited to see the results that come out of this new collaboration. If you need more social proof, check out the real-time, rave reviews of Athlete Cell on their Twitter feed.

Workout of the Day

“Pet Rock”
In Teams of 2:
50 Reps per station:
Pistols (or squats)
Ring Rows
Jumping Lunges
Sit-Ups
Wall Balls
Burpees
KB Swings (Russian)
Double-Unders (or ABMAT hops)
* as one partner works, the other holds the pet rock–1.5/1Pd Kettlebell
* KB cannot touch the floor. If the KB touches the floor, both teammates must drop every thing and do 10 burpees before continuing the workout.

Kids’ Workout of The Day

Basic Warm-Up
3x or 5:00
6 Broad Jumps=> agility ladder (2 in/2 out)=> 50-meter run => 50-meter sprint

New Movement Development:
Shoulder Press Rack Position
• Discuss the differences between the press rack position and the front squat rack position Front Squat
• Review squat basics
• Mechanics of squat do not change

Workout
21-15-9
Front Squats, PVC
Box Jumps, 15-20”

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