CrossFit Upcountry Maui

Holy moly. Talk about an impressive last few days. We retested your core strength with plank holds and your upper and lower body strength with barbell work. In just two months since we started programming, each of you saw amazing gains. Your numbers went through the roof. Truly, your dedication, hard work and consistency paid off! The proof is all there, logged in your CFUM journal.

WHAT’S NEXT: Now that our linear strength series is up, the coaches plotted out an entire year of strength work — which incorporates body-weight, dumbbell and barbell movements. You will see the back squat, strict press and deadlift again, but we want to ensure that you don’t physically plateau and mentally check-out, so we are switching up the movements starting next week. More details will be announced soon.

DELOAD WEEK: First thing’s first: Deloading from barbell strength work. You MUST give your muscles and your nervous system a break after heavy lifting, especially since we just tested your one-rep maxes. We URGE you to go light the next few days and pay attention to your immune system. We will be programming accordingly. Listen to your body and rest when you need to, so you can give optimal efforts during your training days.

With this new month comes a fresh opportunity to tackle your weakness, log personal records and make strategic gains — which will cultivate longevity in training and in life!

Keep up the great work, CFUM.

Oh, and here’s Diane getting a 205 deadlift today, up from her old PR of 175. Not to mention, her back squat went from 105 to 175 – a 70# PR.

Here’s the workout for Friday, June 1, 2012:

A. Strength (deload week)
Take the first 20 minutes of class to get the following baselines and record it in your journal:

• max consecutive dead-hang pull-ups
• max consecutive kipping pull-ups
• max consecutive strict dips
• max consecutive push ups

Log whether you have to use band assistance, and if so, what color

B. Metcon

Five sets for max reps of each movement, with 30 seconds of work followed by 30 seconds of rest:

• Air squats

• Toes-to-bar

• Double-unders

• Push-ups

* Score is total reps

Today, our great friends Lori, Shauna and Jun from Raw Fitness Maui dropped in. Lori decided to celebrate her birthday by doing 800-meter runs with me, which is probably one of her least favorite things to do. I have a lot of respect for my former gym and its leaders Robert and Kristi, and I highly recommend checking them out when you’re in Wailuku (they’re on Eha St. near Sack N’ Save). Happy birthday, Lori!

Alert the authorities: There is something in the water Upcountry. Every single person got a PR today on their lifts. It was nonstop excitement in classes from 6 a.m. to 5 p.m. as athletes came in to smash their old records or establish ones they never thought possible. The best part was getting to watch members push past doubt and land the weight. We know what those sticking points feel like, and you chose to confront the bar with confidence. Today was truly inspiring: a milestone in your journey as CrossFitters.

To top it all off, SHEILA GOT HER FIRST MUSCLE UP! And — wait for it — she did it after PRing on a 210 deadlift. WE ARE SO PROUD OF YOU, Sheila! We all called it, and knew it was just a matter of time. The deadhang MU is an amazing sign of strength and body control. You better celebrate!

Here are some highlights from today’s lifts:

6 a.m.

• Lisa P.’s DL; Kiera’s press and accidental DL PR; Kim T.’s DL and press

8 a.m.

• Christy’s heavy DL; Lauri and Nova showing the bar who’s boss and nailing the press and deadlifts; Diana pushing through the weights; Kristina’s press and DL; Leah’s press, deadlift and backsquat; Isaac’s back squat.

9 a.m.

• David’s strong DL; Yulie — are you an undercover powerlifter? — 210# DL at only three CrossFit classes; Dale’s DL; Anne-Marie’s press; Sheila’s DL; Andrea’s press and DL; Gabby’s press, deadlift and back squat; Peggy’s back squats have come a long way!

5 p.m.

• Melissa’s amazing deadlift at 240 (BW is around 113); Helena’s sick 30 back squats; Kim A.’s DL PR; Juli’s DL, press and back squat; Anders smashing his former back squat.

Remember that a PR is a PR. You don’t have to gauge off what others are lifting — just look at whether you increased your lifts. The coaches are totally inspired by each of you. Honestly, there are some seriously athletic people Upcountry. Our gym is no joke. Be proud of your accomplishments — there’s a lot more to come!

Here’s the workout for Thursday, May 31, 2012:

A. Make up strength / skill

This is your last chance to get your CrossFit Total numbers in. If you missed the total on Wednesday, come in and complete it. Don’t lose out on the opportunity to test what you’ve been working toward and see the progress!

B. Metcon

Three rounds for time:

800 meter run

30 walking lunges (15 per leg)

20 renegade rows (10 per arm)

10 star jumps

The day has finally come. The day that will decide all of our fates at CFUM. CrossFit Total Day. OK, that sounds kind of crazy and intense. What I meant to say is that CrossFit Totals are finally here! You worked your butt off for eight weeks with the linear strength series in squats, presses and dealifts. This test will be a culmination of that program.

If you are NEW to CFUM or if you have MISSED strength work, don’t worry: We are going to find your estimated one-rep max through a three- to five-rep max lift. Please make it a point to attend Wednesday or Makeup Day on Thursday. These are important training days for all of you.

For those finding their one-rep max: You will get THREE attempts at each lift – the squat, press and deadlift. We will start with the squat, then press, then deadlift. The group will move together; we will wait for the last person to finish before moving to the next lift.

If you are reading this tonight, you should plot out the three lifts you will attempt, based on the strength work you have been doing. You will WARM UP with weight as needed, then proceed to each lift. Take at least two minutes between each attempt.

Here’s the workout for Wednesday, May 30, 2012:

A. Warm up

1. Row or run

2. Stretch

B. CrossFit Total (we will begin warm-up lifts at the 10-minute mark of each class)

1. Back squat

1-1-1

2. Press

1-1-1

3. Deadlift

1-1-1

Your CrossFit Total is the sum of all three lifts in one training session. It can be gauged against this chart, and your new one-rep maxes will serve as a pivotal training point for your daily metcons and strength work.

Here is an explanation on the CFT by Mark Rippetoe, found on the CF Journal: