Tuesday, Feb. 11, 2014

Who’s over wall balls? So are we. I said to Frank, “What if they don’t program wall balls for the open? That would suck.” He answered, “Yeah. But they’re still really good.” So true, Frank. So true. Like a wise man (Tom C.) once said, “CrossFit isn’t supposed to be easy, right?”

021114 WOD

A. Three rounds NFT

100-meter run

10 kips

10 oblique side bends with KB (5/side)

10 jumping air squats

B. Clean and jerk EMOM 8:00

1 x clean high pull

1 x power clean

1 x front squat

1 x jerk

C. In 3:00

Run 200 meters

12 American kettlebell swings (53/35)

9 toes-to-bar

ME burpee box jumps (24/20)

Four rounds, resting 1:00 between each. Score is burpee box jumps.

>> On-Ramp

In 3:00

Run 200 meters

12 Russian KB swings

9 tucks

ME burpee step-ups

Three rounds, resting 1:00 between each.

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KIT > KISS

Photo by Leimomi Ah You

When you know a superstar like Kit, it doesn’t matter that KISS was on Maui recently to open a new restaurant in Paia. The real action is where Kit’s at, whether 5:45 a.m. class or Charley’s on Saturday night. Here’s Kit pictured during his performance at the Bob Marley Tribute concert last weekend, which was pretty packed, according to CFUM peeps. How does Kit achieve increased lung capacity for successful saxophone playing? CrossFit, of course.