Monday, Dec. 15, 2014

>> libby and chris save christmas

A beautiful home. An awesome host family. A brown paper bag. And a bull on a stick. The 2014 CFUM Christmas party was a memorable event, made possible by the great people who attend our box. You folks, led by Libby and Chris, managed to pull it all off. We had good appetizers, drinks, desserts and hilarious games — it was as if the event was planned well in advance of the four days we actually dedicated toward organizing it. The success of the party stems from each of you. When I realized we were totally amused playing a game with an empty paper bag, I knew — this is a unique group of friends; it doesn’t take much for us to create fun. Some highlights of the night included Heather’s dirty thirty birthday; Phil and Jenn being lifted by Andrea; Nate riding the best gift of the night — a bull on a stick; Frank using a mic to emcee the White Elephant gift exchange; Josh realizing what celebrity name was on his back; Andrea, John and Kaika battling the brown paper bag; and the uninvited guests who showed up at the end. We loved every second of Mellow Kalikimaka. Mahalo to everyone who drove out — and especially to Libby who drives all the way Upcountry to train. We wouldn’t be the same community without her and her husband, Chris, and kids Isabella and Ezra. We just adore that family — thank you for saving Christmas!

121514 WOD

A. Warmup

Run 400 or Row 500

Then 25 box jumps

B. BACK SQUAT – TESTING

Take 30 minutes to build to your 1RM, 3RM or 5RM; if you have been consistent, you will go for a true 1RM; if you have been inconsistent or if you are new to CFUM, you will go for a 3 or 5RM. USE ONLY EXPERIENCED SPOTTERS!

Suggested warmup loads:

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100+%

C. Three rounds:

200-meter run

10 thrusters

20 sit-ups

30 double-unders

>> On-Ramp

Three rounds:

200-meter run

10 DB thrusters

15 sit-ups

20 single-unders

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CONGRATULATIONS, SHEILA!

Sheila, our mother hen, charged the Honolulu Marathon on Sunday and came in under four hours and 30 minutes. She was right around the top 100 of more than 1,100 runners. We couldn’t be more proud of our fast and strong mom, who always makes CrossFit movements look so good. Thanks to Theresa for the support and keeping us updated. We love our fit moms!

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DEAD WRONG: ISSUING A CORRECTION

So, in journalism school, we would get an F for news articles containing a factual error of any kind. Mark downs occurred for grammatical issues. BUT — get a detail wrong, and you’re done. That being said, I like to think I can remember the events of each day well enough to report via this website. However, the numbers often get blurred, and your “news” may be misconstrued. This is my attempt at issuing a correction, based on templates we would use at The Maui News. Sure it’s all fun and games until Kehau docks a few pounds off your deadlift! Sorry, friends! Worst kind of mistake!

• Deadlift PRs | Local news. Ron’s deadlift was 505; and Momi’s deadlift reached 213. In an article published Saturday, incorrect totals were listed for each athlete. CrossFit Upcountry apologizes for this error.