Big Week 2

Awesome week!  Congratulations to Tawni (my beautiful wife) who jerked 105lbs over head–first time ever trying the exercise!  Also to Brandon who got his first kipping pullups last week.

Can’t wait to see what this week holds…

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CrossFit 310 on CrossFit Radio..

As most of you know already, CrossFit 310 was featured on CrossFit Radio Podcast a few days ago. Just for posterity, and for anyone who might be interested, I thought I would post the letter that went out to our clients:

Hey everyone, I just wanted to let you know that our new affiliation, CrossFit 310, got some publicity on the CrossFit Radio podcast. No one outside of CrossFit would ever know or care about such a thing, but inside the CrossFit world, it was a good opportunity to get some exposure for our new affiliation and establish ourselves as an authentic part of the community. You can listen to it by clicking on the link below:

CrossFit 310 on CrossFit Radio

After a flattering introduction at the beginning of the show, my interview starts somewhere around 24 minutes in.

CrossFit Radio is interested in following my journey as a brand new affiliate, and your journey as athletes inside of this new environment. In our first interview, we discussed some pretty exciting things like insurance and applications and realty (no offense liz and scott!!!)–so it’s geared mostly toward other people who are considering affiliation with CrossFit. The next interview will likely deal with what happens after you affiliate and find your space. Who comes through the doors, and what happens with the athletes who experience the transition is a very exciting topic that I can’t wait to tell people about. CrossFit has also asked me to write an article for the journal, possible a series, that documents this same subject matter.

This is a very exciting time. As I was telling a client yesterday, the place that we will move into will be your place. It will have your names and your times and your records and your impact all over the place. The thing that makes this exciting for me is you guys. I’m so thankful for you guys and so excited to see what is happening with you all. Every one of you is moving better than ever, breaking PR’s, feeling less pain, attacking your diets, and transforming into bloodthirsty killing machines that cannot be killed themselves…i’m getting ahead of myself.

You guys are the foundation of whatever is built in the future.

I can’t wait to see what happens next.

kris

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Monday 091005

no images were found

Warm/Footwork/Premove

Squat Rolls

WOD

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds

Sit-ups

Back extensions

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Friday 091002

Mag Dead Lift

Liz OverHead Squat

WOD

Dead Lift: 1, 1, 1, 1, 1

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Wednesday 090930

WOD

“Helen”

Three rounds for time:

Run 400m

21 Kettle Swings

12 Pullups

Welcome Rob Smith to CrossFit 310.  Great to have you man.

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Congratulations to Jenny and Brigitte for new PR’s on their Dead Lifts.  Jenny pulled  215lbs, and Brigitte 190lbs.  Both of them had an increase of 15lbs on their max.

Stay tuned.  They’re not done yet!

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Monday 090928

Warm/Roll

Pre-Movement

Skill Work:

Ring Holds/Dips

Obstacles

WOD: six rounds total

5 Ring Holds

3 Times through the obstacle line

(after 3 rounds, switch direction and complete 3 more)

Liz vs. Black Box

Liz vs. Black Box

Liz vs. Black Box-rematch

Liz vs. Black Box-rematch

Crouching Tiger Hidden Dragon

Crouching Tiger Hidden Dragon

Ty "I saw this in the Matrix" Vanhorn

Ty "I saw this in the Matrix" Vanhorn

Welcome Anne-Marie

Welcome Anne-Marie

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Friday 090925

David Hand Stand

WOD

5 rounds of “Cindy” for time:

5 Pullups

10 Pushups

15 Squats

Congratulations today to Brigitte for Deadlifting 175lbs (and still not her max effort!!) And to Michelle who got her first bonafide Double-Under!! Great job ladies.

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Wednesday 090923

WOD

Three rounds for time:

35 Double unders

10 Turkish Get ups (five each side)

It should absolutely be noted that today, Sharon Tidesco got her first full range pushup.  Hands on the floor, chest to the ground, press to the top.  A task she’s been working on for a couple months now.

She also ran a half mile today.  Congratulations Sharon!

Ring Holds next!!

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Wednesday 090916

Warm/Roll out

Pre-Move

Run 1 Mile for time:

SKILL WORK:

Pull up Lottery

Rope Builders

Single Leg Squat Work

IMG_5308

WOD

Alternating Between excercises. For Time:

Pushups: 20/15/10/5

Squats: 5/10/15/20

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CrossFit 310 Double-Under Challenge

After watching nearly all of our athletes languish somewhere between 5 and 10 when trying to string double-unders together, we decided the most appropriate way to attack the issue was with a simple competition.

The Challenge: First one to string 50 Double-Unders together wins.

As always, the response to a challenge inside a CrossFit yielded amazing results, almost across the board. Those that were toiling around 1 or 2 advanced to 10-15. Those that were 10-15 advanced to the 20’s, and three different clients broke through…

To their credit, the fierce Roxy Richardson broke through the 50 mark (however, not in front of a contest judge–me). The Merciless Maria Abarca ended with 45, but only one person could finish 1st by completing the task, live, in front of a cold hearted, unforgiving judge.

This is your winner. Who, for the record, could not do 10 in a row when he started.

Kalstein 58 Double-Unders… from KrisFit on Vimeo.

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