Important Announcement!!!!

I just wanted to take a moment of your time to inform you of a very important and urgent announcement.

Are you ready?

Are you seated?

The CrossFit Open is officially here!!!!!!! This is so cool and awesome, but whats even cooler is its KEHAULANI’S BIRTHDAY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

And no, this is not Kehau typing. She would already be finished and she wouldn’t use that many of these………. or these !!!!!  It would also be consise and it would make sense.

We are all so blessed to have Kehau in our lives and I am even more blessed to call her my wife and bestfriend.  Don’t worry Im not gonna get all soft. This is a CF blog where we PR and battle metcons. Speaking of PR’s check this out……………………………………………….photo(42)

I cant figure out how to resize this photo, but check her out! This is our fearless leader hitting a 150 PR snatch!!!! This is from around 8 months ago. She is not one to boast so I will (she has since done more) (no im not bragging).

I had a hard time finding a photo of just Kehau. In a fast paced world of instagram and facebook it seems everybody is about the selfies. When it comes to Kehau she is selfless and thats why we love her. She gives her all to everything she does.  Look even in this photo she is chilling with frens (friends+hens=frens).

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I’ll stick to coaching and construction and leave the writing to Kehau.

Happy Birthday Kehau!

Love, Frank

 

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28

02 2015

Saturday, Feb. 28, 2015

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this text made our day! we love the camaraderie and community at CrossFit Upcountry. there’s nothing like it!

we only got the late class on video. we will film the early classes next friday!

>> what if?

Today was chicken skin kine stuff. It’s the kind of day that’s hard to describe because you had to have been there. People cheering. PRs left and right. The look of accomplishment after pulling off things some didn’t think possible. It was a good day.

Approaching the CrossFit Games Open is a tricky thing for many. Some of you are dealing with recent injuries. Others are getting over illnesses. I have my reason for wanting to bail out: “I’m not competing in 2015 because we want to focus on having a family.”

But then there’s that small what if . . .

What if you could finish that workout? What if you could get one more rep? What if you didn’t care who was watching, or judging, or scoring, or timing? What if it was all about you — and battling your own mind — facing your fears — and coming out stronger on the other side? What if we’re better together than alone? What if your teammates, the athlete to your right and left, are inspired just by watching you face hardship head on? What if it has nothing to do with your ranking but everything to do with your effort?

The launch of the Open was evidence that each of you who decided to sign up did not have regrets. You showed up. You conquered. You left mentally tougher than when you started.

The biggest accomplishment of committing to this five-week challenge is completing it. And more than half the battle is starting it.

Remember to stay focused on your prize. Your individual success lies nowhere near your scores. Victory is showing up, giving the best you have for that hour, and leaving with a sense of satisfaction. You didn’t do nothing. You did something, something tough, challenging, scary and exciting. And that alone is worth it.

We are so proud of our team. And it’s only been one day!

* This year we are registered as an affiliate team. It means that your good scores will help boost our team’s total and any bad scores won’t matter. It’s much more fun to focus on helping our box by committing to the CrossFit Games Open; and it takes the pressure off individuals. You have until Monday to sign up. Check details in Thursday’s post to find out how.

022815 WOD

A. Group warmup

B. Mobility

C. Thirty-three

For time in teams of two, with partners alternating rounds and only one working at a time (both partners are required to run together at start and finish):

300-meter run

3 overhead squats (95/65) *

3 box jumps (24/20)

6 overhead squats

6 box jumps

9, 12, 15, 18, 21, 24, 27, 30, 33

300-meter run

 

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27

02 2015

Friday, Feb. 17, 2015 – FRIDAY CLASSES OPEN WODS

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>> back by popular demand!

Due to popular demand, we are holding the Open workouts during ALL FRIDAY CLASSES. Retesting will be done on 9 a.m. Saturdays and 10 a.m. Mondays. This year, the Open is offering a scaled division so everyone can participate. Sign up by Monday to participate in this exciting annual event!

022715 WOD

A. Group warmup

B. Stretch / mobility / strategy

C. 2015 CrossFit Games Open Workout 15.1

Workout 15.1 Variations

Rx’d 
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

 

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02 2015