Monday, Sept. 8, 2014

Josh, the mob boss, takes on Tilia, Anders and Kiera’s daughter, on Saturday. We think Tilia, who’s enrolled in gymnastics, may have won. Nice effort, Josh!

090814 WOD

A. 500-meter row NFT

B. Back squat – TESTING

Test your 3RM / 1RM

Suggested warm-up percentages will be listed on the whiteboard. It’s important that you record a load for your back squat, as we will be using it in our next strength cycle, which begins in two weeks. If you haven’t been squatting consistently, you can still find an estimated max. Talk to a coach to find out how.

C. EMOM 10:00

Odd-minutes: 100-meter sprint

Even minutes: 10 burpee box jumps (24/20)

|||—|||

CONGRATULATIONS, TIARE!

We’re so proud of CrossFit Upcountry’s own Tiare, who won third place Sunday at the two-day CrossFit Kona Showdown. Multiple workouts included a 400-meter sprint (where Tiare placed first), muscle-ups, snatches, rope climbs, strict handstand push-ups and more. She was sitting in second going into the final event and missed that spot by only two points. Congratulations as well to Genevieve from CrossFit Hilo Iron and KC from CrossFit Allstar, who ranked first and second, respectively. The box owners / athletes each have hearts of gold. Tiare is extra impressive, in that, she managed a crazy turnaround from VA Games on Monday to the Showdown on Saturday and Sunday — that’s three heavy competition days in less than a week! Next up? She flies home and preps for paddling Pailolo Channel this weekend. Unreal. Great work, T! We can barely keep up with your athletic resume! Fingers. Getting. Tired. Just. Typing. The. Long. List . . .