Thursday, July 17, 2014

Derek, who is a return visitor from West Virginia, leaves today. His last class will be mobwod. Derek says he’ll stay if someone finds him a job. Any takers? We enjoyed having you, Derek! Have a safe trip home and a hui hou!

071714 MOBWOD

A. Partner calf smash

2:00 / calf

B. wall squat opener with variations

3 – 5:00

C. Pec / shoulder stretch with band

2:00 / side

D. Barbell roll on quads

2:00 / leg

E. Individual attention

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HOLY MOLY OLY

We’re seeing some sick PRs, great form and nice speed out of our Olympic lifting class with Coach Toby. Keep up the great work. Your attention to detail and weekly practice will make all the difference. New to Olympic lifting or somewhat experienced, lifters of all levels are welcomed to this fun technique-based class at 9 a.m. and 4:30 p.m. Thursdays. See you there!

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HAPPY BIRTHDAY, MOB BOSS!

Josh didn’t want to tell me his birthday was Wednesday because “I don’t want you writing a corny post.” Well, Josh. Sit back and enjoy. You’re going to get it with this one.

A recent text from Josh read: “Bad news. I had to drink your coffee in the fridge. So Sorry.”

Instead of getting frustrated, I had to laugh. Apparently Josh felt comfortable enough to finish off my half empty Starbucks black coffee sitting in the fridge — the one I was saving for later in the day.

Josh is sort of like the brother I never had — or knew I wanted. We “discovered” him when he was Olympic lifting at Upcountry Fitness, and also doing a lot of CrossFit seminars and events. Frank and I decided to invite him to our Christmas party in 2012. The rest is history.

Josh quickly became part of the CFUM family. His knowledge of Olympic lifting, mobility and stretching, along with his degree in exercise science, made him a great fit for our community. He launched a mobility class last year, which is well-attended. He is always ready and willing to help others. He has a patient and caring demeanor, refined through his work with special needs children at his day job.

Our friend is also a badass lifter, who participates in USAW meets. His squat jerk is phenomenal to watch. His clean and snatch are always on point — just watching his positions will help people become better lifters.

More than his talent as an athlete and a teacher is Josh’s strong and solid heart. He cares about people, and he remembers random details that many would forget. Even though he may take your food without asking — he’ll let you know he did it. And it’s only because he’s part of your family and ours. We’re so grateful to have this funny, witty, strong and smart friend, who’s more like a brother. Happy birthday, Josh!

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HAPPY BIRTHDAY, RYAN!

Ryan should be the poster boy for progress. This guy has come so far in CrossFit — it’s inspiring to watch him WOD and compare it to where he was when he started. From double-unders to Olympic lifting to running to toes-to-bar — Ryan has a wealth of skills. He’s also one of our Hana Relay studs, and he will be participating on this year’s men’s team, which may or may not bring back the mullets. When Ryan’s not at the gym, he’s busting butt to manage DaZoo in Paia, which is owned by our great friends and former CFUM athletes David and Yulie, who have moved to San Francisco. Ryan’s a super hard worker in and out of the gym — who has a sharp witt and a kind and compassionate character. We are super grateful to have you as a vital part of our Upcountry family. Hope your Wednesday birthday was great, Ryan!