Thank you for the support

I would like to thank everybody for all the support, all of our Gen 1 t-shirts are now sold out (surely collector's items by now), and to my knowledge all the Gen 2 t-shirts at the Torii PFC are gone by now. Not sure about a Gen 3 as of right now, but I am always looking for a way to keep the word out about CF in our neck of the woods. Congrats to Jamie and CF Asia on their recent Cert, I can't wait to hear how it went. Thanks again to all who support our efforts.

-JD

Torii Physical Fitness Center (TPFC) will be continuing CF on Saturdays

I will be going on another long trip, so I will not be able to be there for the Saturday WODs. Kazu-san will continue to host the WODs in addition to working at the gym. Kazu-san is a Level-1 certified CF trainer and is a heck of a nice guy. He is also teaching CF (or "functional fitness" if the unit is wary of CrossFit) classes to some of the units around the island during the week. He can be reached every day except Tuesday at 644-4334 from 0600 to 1345-ish. Good luck to all and have a great Holiday season.

- JD

Typhoon this weekend

There is a good chance we will get hit by a typhoon this weekend so we will not schedule a WOD for this Saturday. If the Typhoon does not come too close we can still meet, but if it does come then I suggest everyone stay close to home and get a good "Tabata spring cleaning" done or something else productive while cooped up in the house. We will be monitoring, take care and stay safe.

-JD

CrossFit Asia exclusive preview!!!

This Saturday's workout (30 August) will be held by the newest CF affiliate in the far east, CrossFit Asia. Jamie has the place almost finished and it looks unbelievable. I have been to a couple of dozen CF gyms and CF Asia is going to be a world class facility, no doubt about it. Torii gym will be closed on that Saturday so Jamie has generously offered to let us use his facility and equipment. We will meet there at 10:00 AM and get a great workout in. CF Asia will have its grand opening the following Saturday, so we will be getting a sneak preview! Check out his website for more information and for directions at: http://www.crossfitasia.com/ .

-JD

Fight Gone Bad 3

CrossFit Torii Beach is proud to host this year's charity event: Fight Gone Bad 3. Over 130 CF Affiliates worldwide hold a FGB at each of their gyms on September 27th this year. The event is put together to raise money for the Prostate Cancer Foundation, and starting this year 25% of all proceeds will go to the Wounded Warrior Project. The WWP helps our injured servicemembers who return from the war heal and get ready to return to duty or to transition to a new career. Last year the event was hosted at 60 affilites and raised over $285,000; this year there are already over 130 affiliates signed up and $75,000 already pledged. We hope to have a strong showing from our community here in Okinawa, we will do our best to keep everyone informed about the event. Athletes and donors can register online at http://athletes.kintera.org/crossfit08 . Donations can be made to CrossFit Torii Beach through the same site if you feel like contributing but can't come to the event. We hope to see all you CrossFitters there representing!

-JD

Fight Gone Beach rocked

Sorry for the delay in getting the pics up, but here they are:








The event was great, everyone had a blast. Thank you again to Kazu-san for all the hard work making coordinations and getting the equipment ready.

-JD

9 August WOD

As Saturday will be a unscheduled workout day out here in Oki, we will be setting up an event-type WOD (looks like Fight Gone Bad but may change). It may be down on the beach, but we need to get permission from a couple of people before that will be approved (thank you Kazu for working on that). If not, we will do the event at the regular spot behind the fitness center. Hope to see you there.

-JD

UPDATE: the event will be Fight Gone Beach, and we will meet down on Torii Beach at 10:00.Bring a change of clothes if you are going to compete, it is going to be great!

-JD

July 14, 2008 Stars and Stripes Article

Well we were visited by Stars and Stripes on Saturday, during a great Fight Gone Bad event. The article (which can be found here- http://www.stripes.com/article.asp?section=104&article=56149 ) wasn't too bad, but it left out a couple of small details, like the phone number for the Torii Physical Fitness Center (644-4334), the time we do the WOD (10:00 AM Saturdays) and any points of contact (me here at the blog, Big Joe or Kazu at the TPFC). The SAT workouts have been great, with participation from all over Okinawa and a very positive helpful atmosphere. I invite anybody who has joined us to leave a comment here for others to check out. I will work on getting some pics uploaded here also. Take care and see you Saturday!

-JD

Saturday Workouts At Torii Gym

Hello all, I just got back from another trip. First off I would like to say thank you and goodbye to my friend Jim P who was a huge driving force in getting CFTB a world class place to train and to make the Torii Physical Fitness Center a much improved facility and one of the best CrossFit gyms anywhere. We wish you all the best in your new job in paradise. We would also like to welcome Big Joe who is taking over for Jim and who also attended the last Okinawa cert, gaining his Level 1 certification. We are all looking forward to getting to know Joe better and help him however we can in finishing so many of the projects Jim got rolling.

I am excited to see there is a regular Saturday workout group who are coming from all around to get a good workout in and to learn more about CrossFit. Jason and I and some of the other certified trainers will work to make it as good as it can be. We will begin setup at 10:00 AM, and warmup will start at 10:30. We will do whatever WOD gets posted Friday afternoon on www.crossfit.com, and will offer the Brand X scaled workouts found on the main site under "Start Here!". After the workout we will conduct a short class based on whatever the WOD emphasized and will get into some of the theory and application of the exercises. Everyone is welcome (assuming you have the proper ID to get onto Torii Station); it is free, friendly, and will be scaled to meet all fitness levels. We hope to see you there.

Things to bring:
water, water, water!!!
sunscreen
notebook and pencil
PMA- positive mental attitude!

drinks, towels, and locker rooms are available at the gym.

-JD

RandomFeats

Our new site at www.crossfitokinawa.com had to come down temporarily while we jump thru some hoops. Hopefully it will soon return. In the mean time we have put together a site called www.randomfeats.com. It is based on Coach Glassman's Interval Generator and Crossfit’s Second Fitness Standard (performing well at any and every task imaginable).

Enjoy,

JP

The new home of CFTB on the web!!

CrossFit Torii Beach is growing and growing. Check out the new website at:
http://crossfitokinawa.com/

it looks great and JP is putting in some overtime to make it better. Also, for the Gen II t-shirts, contact jimmy@crossfitokinawa.com for info on how to order. They turned out great, we are really happy with them. Take care!

-jd

Gen II CFTB logo

So how about this? Let me know what you think in the comments.

- JD

You should see the gym here at Torii!

Hello to anyone that still visits this site, thanks for checking us out. It is now mid-August and there have been big changes at the Torii Station gym. The manager Jim P. has been drinking the Kool-Aid and has started setting up a first rate CF gym, with more improvements on order. I will try to get some pics up this week. Oly platforms with bumpers, rings, GHDs, three Concept-2 rowers, the list of goodness goes on. I am very excited about the future of CF here on island and look forward to hearing from some of you island CrossFitters.

The first batch of CFTB shirts are just about gone, I have a couple of the 2XLs left but thatis it. A second batch is being considered right now, we will have to see what the financial picture looks like this fall. To all who bought from the first batch, hang on to those, they will surely be worth their weight in gold some day.

Take care all, it is good to be back home and great to see what is going to happen in the next year here!

-JD

Big changes coming soon...

Well, we are seeing a positive change here at Torii Beach: hopefully this summer the gym on Torii will be receiving more CF-friendly equipment. The manager has had some funds freed up to buy equipment, so hopefully we will have an actual gym with rowers and O-lifting apparatus and other good stuff to train with. I am excited to see how it turns out, and if everything works out we will have not only the equipment but also a location to meet and spread the word from. I will be away for a while, but will be back this fall and hope to be very involved with the development of the CrossFit program at the Torii gym. Keep your fingers crossed and wish us luck.

-JD

Back on island... for a little while

I am back in the land of the Rising Sun, for a couple of weeks at least. Appologies to all I did not keep this page up to date, but sometimes work and life get the best of you. I am in the build up phase of fitness once again, so I will post the workouts I am using to start out before I jump into the WODs as Rx'ed; hopefully they might be of some use.

Friday 5 Jan: jog 8 min warmup, 25 squats-10 pullups-1/4 mile run x 5 rounds for time

Mon 8 Jan: CFWU x 2, box jump onto platform-10 pushups-10 squats-10 knees to elbows x 10 rounds; 15m between stations for time. (K2E are 10,9,8...2,1)

Tue 9 Jan: Jog 1/2 mile to gym, squat/front squat/OH squat 5,5,3,3,3 then press 5,5,5,10, jog back

Humility is the key here, balance work output with sustainability, i.e. don't go all out and be too sore for your next workout. I will keep posting as work permits.

JD

Month of workouts:

Here it is, the month of workouts as we did them. It worked out pretty well as a 5/2 alternative, but I still like 3/1 if I have my choice.

Week 1

Olympic lift practice, pull-up 1,2,3,4,5… on every minute until failure

"MICHAEL" 3 rds run 800m, 50 sit-ups, 50 back extensions

Front squat 3,3,2,2,2,1,1,1,1,1

For 20 min, do 20 sec squats, 20 sec sit-up, 20 sec pushups

"J.T." 21, 15, 9 reps of ring dips, pushups, handstand pushups

Week 2

Olympic lift practice, Tabata pull-up, pushup, sit-up, squat

Dead lift 3,3,2,2,2,1,1,1,1

"Helen" 3 rds of run 400m, 21 swings, 12 pull-ups

Run 5k

"Diane" 21,15,9 of deadlift and mil press

Week 3

Snatch practice

Complete as many rds as possible in 20 min of 5 pull-ups, 10 pushups, 15 squats

Overhead Squat 3,3,2,2,2,1,1,1

Muscle up practice, ring workout

"Murph" run 1 mile, 100 pull-ups, 200 pushups, 300 squats, run 1 mile

Week 4

Run 10k

Clean, power clean techniques

"Kelly" 5rds of run 400m, 50 box jump, 15 HSPU

100 L-pull-ups

75 Hang Squat Cleans

Bonus Workout

“JD” 50 L-pull-ups, 75 push-jerk 95lbs, 100 ring push-ups for time

Month o' workouts done

Well, we have finished the last workout of our 4 week (5-on-2-off) iteration. I am pretty happy with the results so far, we have about 10 or so guys in the group, and only 3 of us have been doing CF for any amount of time. I put together a 4 week schedule for us which has to balance intensity with overtraining, and make sure we hit all the areas and modalities possible (I will post a copy if I can figure out how to do it). Now we will repeat the cycle, this time turning up the intensity now that we all have a basic understanding of the movements. More info to follow.

Boston Seminar

Wow! The Boston Certification Seminar was outstanding. It was a lot of fun, we got to meet some new friends and see some friends we haven't seen in a while. A big thanks to everyone, especially Coach Glassman and the CFHQ crew, and Neal and E.C. for hosting. It was a good group, but only having 2 days was a challenge to pack all the training in. I prefer the 5 day seminar, but I am a greedy bastard and want all the education I can get. Anyway thanks again to all involved, trainers and students. Another big thanks goes to one of the cities finest that shall remain unnamed that took us out for a good time Sunday night (into Monday morning), going drinking with an Irish cop in Boston... you can't make this stuff up!

Going to Beantown

I am honored to have been included in the upcoming Certification Seminar being held in Boston. I have been busy lately with school, but we are sneaking out this weekend for some good times with friends. Hope to see some of you there, look me up in the prestigious, coveted Group Five ;)

Going stateside

It's been a few days since I posted, I am getting ready to go back to the states for a few months. We will be posting from remote locations around the world, we will try to get some good pics put up from these places. We did a quick workout today, 5 rds of: 400m run, 25 OHS with broomstick, 10 pullups. JD- 16:14 AM- 17:07 It was a good one to see how to pace yourself for multiple rds; AM would have won but pushed too hard on rd 3 and paid for it on rd 4 and 5. Lesson learned.
PS- if you are in the MIL/LEO community, you NEED to look at the WOD at CFHQ for Sunday, Aug 27 06. Those guys up north are leading the way in getting official sanction for CF in their organizations. We can all learn from what they have done. Thank you Wade and JT for the hard work!

JD

CFTB T-Shirts for sale

Be the first kid on your block to get one of these beauties! I have some extras from an order I made here in Okinawa. On the front- CFTB logo, on the back- "Punire Corpus, Firmo Animus"- Punish the Body, Strengthen the Spirit. Comes in tan, we still have sizes L-XXL and they run a little big. High quality poly/cotton blend and the screening is some of the best I've seen. $15 per shirt, 6 bucks shipping will get you up to 4 shirts. Email for more info. crossfit.toriibeach@gmail.com

CFTB Logo

The current logo:

First Post!

Happy Birthday CrossFit Torii Beach!

We have moved to a blog format to try to keep the site updated and current, I hope you like it.