Thursday, Oct. 30, 2014


Photo courtesy shaka movement. Check out Jasmine’s article on the Genetically Engineered Organisms Voter Initiative: Harness Your Breath. We typically stay neutral on hot political topics, however, the issues surrounding GMO/pesticides, which calls for your vote Nov. 4, relates directly to your physical health. You deserve to know what is in your foods and the proven medical risks of industry ingredients. Research the impacts of GMO foods and Monstanto-owned pesticides, such as Roundup. This is not an issue about invasion of privacy, your uncle’s backyard papayas or people losing jobs. It’s about whether you want to be a human lab rat — or whether you are willing to allow your children to be one, too. Trust your coach who’s a former reporter and freelance Maui News copy editor — the media has lied to us by calling this a farming ban, making it about taxpayer money, or making you think it’s about your crops getting uprooted. It’s about Monsanto working overtime to protect their money — which results in a severe violation of your physical health. This is why we are passionate about Voting Yes on Nov. 4!

>> shaka, jasmine!

Today is Jasmine’s last day leading yoga during our mobility sessions at 8 a.m. Thursdays. Her brother, Josh, will resume mobwod for November and December at the time slot. We are unveiling new classes starting in January. We’re so grateful for Jasmine’s grace, versatility and patience; this naturally gifted instructor has increased our flexibility, mobility and awareness in yoga. We look forward to having her offer guest-coaching classes in the future. Mahalo nui, Jasmine!


5:45 a.m.: Open gym

8 a.m.: Yoga with Jasmine

9 a.m. and 4:30 p.m.: Olympic lifting with Coach Toby is canceled due to coach’s illness. Get well soon, Toby! Instead, we’re having open gym. See you there!



10 2014

Wednesday, Oct. 29, 2014

photo(757)Two Kyles are better than one. Kyle S. on the left; Kyle A. on the right.

102914 WOD

A. Three rounds NFT

Run 100 meters

5 kips

10 hollow rocks

15 consecutive double-unders / 30 consecutive singles (every time you miss, do three burpees)

5:00 time cap

B. Press

70% x 3

80% x 3

90% x 3+

Subset with 3 x 10 strict pull-ups (if 10 is too easy — do weighted)

C. For time:

500-meter row

40 wall balls (20/14) to 10′ target

30 American kettlebell swings (53/35)

20 chest-to-bar pull-ups

10 strict handstand push-ups

Heats will start every 3:00

>> On-Ramp

For time:

500-meter row

40 dumbbell thrusters / air squats

30 Russian kettlebell swings

20 ring rows

10 modified HSPU



HALLOWEEN SCHEDULE: Due to Halloween on Friday, we will have no evening classes. Costumes are encouraged for morning classes. Best costume will win a free CFUM T-shirt or tank top.



10 2014

Tuesday, Oct. 28, 2014

20141025_160504 - CopyCalm before the storm. Photo by Anders.

102814 WOD

A. 5:00 with teams of five:

Rower: ME for distance

Others: Plank any style

Switch at minute mark; do 5 burpees every time you drop plank before partner switch

B. Clean drill

8:00 EMOM

2 x clean high pulls + 1 power clean

C. EMOM 15:00

Minute 1: 5 alternating lunges with right arm kettlebell locked out overhead + 5 alternating lunges with left arm kettlebell locked out overhead (53/35)

Minute 2: 10 box jump-overs (24/20)

Minute 3: 15 toes-to-bar


EMOM 15:00

Minute 1: 10 alternating lunges

Minute 2: 10 box jumps / step-ups

Minute 3: 15 sit-ups / v-ups / tucks



photo 3Matt told us once, “Being nice to people is just the right thing to do.” Kindness. He made it sound so simple. And in the context of what we were discussing, it sure didn’t seem easy. With Matt, we quickly realized how rare it is to find someone with his physical strength (his deadlift, squat and snatch numbers are among the highest in the gym) — who also possesses such depth of character. And it makes him seem stronger — not weaker — that he approaches people to say hello and goodbye, helps everyone feel welcome and encourages anyone in a 10-foot radius. We’re grateful to have Matt, a firefighter and a member of the US Air Force Reserve, set a solid example for true health: Fitness of body, mind and perspective. Thank you for working so hard in all areas of your life, Matt! We are better people because of you. Lots of great times ahead — now look at this new year and, “Get it gurl!”



10 2014