CrossFit Upcountry Maui

ANNOUNCEMENT! BURPEE CHALLENGE ENDED YESTERDAY!

Yes, that’s right. The one hundred day burpee challenge has been called off at 31 days. That is enough!

Today’s WOD:

5 rounds for time:

5 bleachers

5 hang power cleans

5 push jerks

We will see how it goes.  Coach Kaye just learned she is pregnant with twins. As you can imagine she has been feeling very ill in the mornings. So we will attempt to run this WOD business as usual.  We’ll have the puke bucket near by and hopefully no one will be fighting over it.  Please don’t congratulate Kaye. She isn’t that excited about the “news.”

You are never too old to set another goal or to dream a new dream. – C. S. Lewis

Get ready for some Turkish Get Ups!

Coach Kaye is just back from the Kettlebell Certification course with Jeff Martone.  Here he demonstrates the turkish get up with one of the course attendees, Mikaela, who weighs 125 pounds!  “This was by far the best specialty cert I have attended! It was incredible.” says Kaye.

Warm Up: Mobility drills and perfecting the squat

Strength Session;  Front Squats: 5-4-3-2-1-1-1

Skills: Arm-Bar stretch, turkish get ups, and KB swing variations.

WOD; AMRAP in 20 minutes:

3 turkish getups each side

20 KB swings (10 Turkish, 5 Power, 5 American)

“Mental will is a muscle that needs exercise, just like muscles of the body.” — Lynn Jennings, World Champion runner

Today, we’re tackling a really challenging WOD called the “Murph”, which as prescribed is:

• 1 mile run
• 100 pull ups
• 200 push ups
• 300 squats
• 1 mile run

This workout will be scaled, so don’t freak out! Just come on down to the track and give it all you’ve got!

Allen, Glen, Jeff Martone, Kaye, and Ron at the Kettlebell Certification

As you know, Kaye is attending a Kettlebell Certification in Bellingham today.

Here’s  a message and photo Kaye sent during the break: “Jeff Martone lifted this 125 pound woman, Mikaela from Bellingham, in front of my eyes.  IT WAS AMAZING. Jeff was fabulous. The certification was fantastic.  Can’t wait to share this stuff with everyone! Now heading to Seattle to join the guys from King CrossFit for a WOD.”