Author: Coach Brittany

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Preview

Coming Up 9/11/22

First and foremost, a huge CONGRATS to Morgan and John! I am currently in Montana for their wedding and let me just say, it was something to marvel. We wish them all the best!

After a heavy week of testing, let’s bring a little skill work into the next one.

Sneak Peek

  • 9/12 Hero Workout (9/11) “Harro”
  • 9/13 Front Squats
  • 9/14 Snatches and HSPU
  • 9/15 Drop Jerks and Deva Ju!
  • 9/16 Clean work
  • 9/17 Dubs, Rowing and Wall Ball shots with a friend

Which day sounds like one you can attack the best? If I wasn’t in Montana celebrating the beautiful Morgan, it would be Thursday.

The workout on Monday is in honor of the Harro brothers. This workout is free to anyone that wants to drop in for it.

OTHER NOTABLE EVENTS:

9/17: CrossFit Redox Ergatta– CrossFit Redox
I am currently signed up for this one. Redox is needing volunteers / judges if you want to come spend a day in Anchorage watching us row indoors! This comp is great for beginners, or people nervous about competing. It’s just a few rowing workouts 😉

9/24-9/25 CrossFit Gymnastics Course – CrossFit Northern Exposure
This course is designed for both coaches and athletes. It is a 2 day course that involves movement assessment, programming and scaling, and how to spot and self spot. We don’t get many courses in Alaska AT ALL, and this one is absolutely NOT only for coaches. If you want to step your gymnastics up a level, I highly encourage you to attend this!

10/1-10/2 Madness In The Mat-Su team Comp – Matsu CrossFit
Registration is closed, but our teams would LOVE to have you come support us. Our friends at MatSu are also asking for any willing and capable judges to come help out at this event. Our current teams are CrossFit Kainos (Scott, Brennen, Holly, Jac), Kainos Kangaroos (Patrick, Shawn, Savannah, Kara H), Kainos Koalas (Jared, Elijah, Randi, ) and Ramblin’ Reams (Brittany, Jesse (CFNE), Rob (MatSu), Kaitlyn (Denali)). Should be one HECK of a weekend!

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Review

The Week in Review 9/9/22

Our first week of September is done and we saw some amazing work this week! We kicked it off with some initial testing of our Clean and Jerk and Snatch. I would be lying if I said I don’t LOVE seeing some barbells getting thrown around!

Workout Wins
Wednesday was running and percentage based snatches. We saw SO MANY people giving it their all here and pushing for those RX numbers!
Thursday we got out the Runner, Rower, Bike, AND SkiErg. It ended up being quite the sweaty active recovery.

Strength Shoutouts
My BIG Shoutout this week goes to Courtney Abel. Like so many, the snatch is a frustrating movement. Wednesday, with a little push, she shut off the thinking and went past her limits to see a PR in the movement at 70#! Congrats Courtney! Your hard work really is paying off!!

As we gear up for fall, I want to send out a friendly reminder to change your shoes before going onto the black mats. As much as we all wish we had a paved parking lot…we do not. And all that sand and gravel creeps into our burpee space, leaving our sweaty shirtless bodies covered in a mess. No? Just me and Scott? Ha….

REMINDER THERE IS NO SATURDAY CLASS TOMORROW, 9/10!

GREAT WORK THIS WEEK, CREW!

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Field Notes

September Field Notes

Wake me up when September ennnddssss.

Wait. No.

SEPTEMBER, FOLKS! Instead of wasting away like Green Day would have us do, let’s take a sneak peek at what’s coming up to get us AMPED for a solid fall full of fitness! (Like the fact that we are starting a 9 week Olympic cycle!)

Kainos Weekly September Commitments

  • (1-2) Grind Workouts 
  • (1) Snatch Day 
  • (1) Clean
  • (1) Jerk Day 
  • (1) Front Squat Day
  • (1) Optional Partner Workout 

Kainos September Benchmarks

  • 1-Rep Clean & Jerk
  • 1-Rep Snatch 
  • 1 New Named Benchmark Workout 
  • Flatline (Death Row Remix)  
  • Filthy 50 

WEEK 1 (9/5) 

  • Heavy 1-Rep Snatch 
  • Heavy 1-Rep Clean & Jerk 
  • Front Squat (10-10-8)

WEEK 2 (9/12)  

  • Hang Muscle Snatch + Hang Power Snatch 
  • Hang Muscle Clean + Hang Muscle Clean 
  • Drop Jerks  
  • Front Squat (10-8-6)

WEEK 3 (9/19)  

  • High Hang Power Snatch + Hang Power Snatch 
  • High Hang Power Clean + Hang Power Clean 
  • Push Jerk + Split Jerk 
  • Front Squat (8-6-6)

WEEK 4 (9/26)  

  • Clean Deadlift + Clean Pull 
  • Pausing Snatch Deadlift + Snatch Pull 
  • Pausing Split Jerks  
  • Front Squat (6-6-4)

Don’t hit the snooze button this month! Wake up ready to tackle fall and get geared up for winter! You won’t want to miss out on these gains.

Categories
Review

Last Week

What a week of training it’s been! Anyone else feel like they couldn’t do one more push-up!?

Next week, we are looking at reloading our Front Squat and Strict Press but also finishing out 4 week clean cycle. You know what that means!!

1 REP POWER CLEAN RE TEST!

Let’s find out if that hard work has been paying off and if you can add some change plates on to that bar.

Don’t forget about Wine & Yoga Thursday night from 630-8! Click the Buy tab in Wodify or send this link to your friends: www.kainos.wodify.com

Peep the new shirts and tanks on the shelf! They are selling fast!

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News

Upcoming Competitions

As we begin to get back to normal, the local affiliates are bringing in lots of new comps. Heres a current snapshot of what’s to come!

Alaska State Powerlifting Championship: September 10th (Hosted at Kainos!)

Sign Up: https://uspa.net/…/uspa-alaska-state-championships…/

CrossFit Redox Ergatta: September 17th

This is a great entry level, low skill comp! If you are nervous about competing and want to dip your toes in, consider heading up for this one!

“The Redox Ergatta is an indoor rowing competition presented by Redox CrossFit. The event is open to all ages 12+. There will be individual and team divisions (2 person teams). The individual division will be 4 events and the team division will also be 4 events but split between two people.”

Sign Up: https://competitioncorner.net/events/3655/details

MatSu CrossFit Madness in the Mat-Su: October 1st and 2nd

If you are interested in this 2 day event, please sign up on the Whiteboard by the front door. We are trying to form teams from that!

“The team competition returns to Alaska with this two male/two female team format. Teams will be tested in the domain of “standard crossfit” while also enduring events designed to test the unknown and unknowable.”

Sign Up: https://competitioncorner.net/events/7651/details

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News

Wine and Yoga!

Exciting news!

August 25th, we will hold our first Wine and Yoga event with Coach Sam! This event will run from 6:30PM-8:00PM. We will start with 30 minutes of mingling and wine then roll into a 45 minute yoga session with Sam. We reserved 15 minutes after to unwind with another glass if you so choose.

Wine and Yoga is open to all skill levels. Underage permitted but will not be able to partake in any wine.

This event will be $20 per person and the wine is FREE!

There are two easy ways to sign up:

www.kainos.wodify.com then click APPOINTMENT SESSIONS. Complete your purchase and you’re done!

Click the “Buy” button at the bottom of your Wodify app! Make sure you sign in with your Wodify account.

This event is OPEN TO THE PUBLIC! So bring a friend and lets WINE-d down on Thursday, August 25th.

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Field Notes

August Training Focus

I know, I know.. it’s August 5th. Better late than never, right??

You may be have noticed some different ways to press and squat in the month of July. It’s been unique and different! The reasons behind this is to expose you all to different ways we can Strict Press and Front Squat as we continue to stick to those high reps at light to moderate weight.

For August, we finish up that pesky tempo work and transition into some 1 + 1/2 rep assignments! We will continue to superset each strength day with some beautiful accessory work as well.

Our Olympic cycle switches gears from Snatch to Power Clean this month. We will test our 1 rep (today!), continue the 2 day/week skill work, and will retest at the end of the month. If I’ve said it once, I’ve said it a million times: LET’S LIFT SOME WEIGHT!!

(Have I said that?)

You all have been crushing this cycle so far. Keep trusting the process!

Categories
Preview

FRIDAYS WORKOUT

Time to start using this just a little more and what better way than to have a sneak preview of something coming up!

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Power Clean

Week 1 of 4

WORKOUT
FOR TIME*
250 Double Unders
100 Push-Ups
50 Power Cleans (155/105)|(115/75)

*Choose 1 of 3 Options to Complete the workout…

Option 1 – Straight Through
Option 2 – 2 Rounds of 125 / 50 / 25
Option 3 – 5 Rounds of 50 / 20 / 10

Wooooowee! I love a good lifting session. Make it in and let’s move some weight! Bar slams and high fives encouraged!