CrossFit Upcountry Maui

Friday, May 18, 2012

Kehau — Fri, 18 May 2012 04:51:12 +0000

Mariah

Here’s the workout for Friday, May 18, 2012:

A. Strength

Deadlift – linear week 6

B. Metcon

Barbell complex*

AMRAP in three minutes:

4 deadlifts

3 power cleans

2 front squats

1 push press

The complex will be three rounds, with 1:30 rest between rounds. Start each round where you left off. Score is total rounds and reps.

* Same barbell is used throughout. Transitional movements may be used (the fourth deadlift may be cleaned, counting as your first power clean, etc.). Suggested weights include the following:

Advanced: 135 / 95

Intermediate: 95-130 / 65-90

Beginner: below 95 / below 65 (For those not yet comfortable with barbells, dumbbells may be substituted).

Thursday, May 17, 2012

Kehau — Thu, 17 May 2012 05:32:24 +0000

Nice job on the benchmark WOD “Annie” today. For those of you attempting this workout the first time, it’s an accomplishment to make it through the movements unbroken. And don’t worry, you’ll see Annie again. Remember, there’s always time to set PRs. The best part about CrossFit is that it gives you a vast library of movements and workouts to master. Enjoy the journey, and celebrate each achievement along the way!

Here’s the workout for Thursday, May 17, 2012:

A. Make up strength / skill

Take the first 20 minutes of class to make up strength work that you missed or will miss; work on skills; or stretch. Timed metcon will start at the half-hour mark.

B. Metcon

In 4:00:

400 meter run

20 lunges with bumper plate overhead (25 / 45)

AMRAP plyo push-ups off bumper plate

Complete four rounds; rest 1:00 between each round. Score is total push-ups.

PLYO PUSH-UP DEMO:

Wednesday, May 16, 2012

Kehau — Wed, 16 May 2012 05:45:24 +0000

Great workout today. Frank and I did the WOD during Coach Adam’s 5 p.m. class and it was really fun (when it was over). The best part about pushing through those longer WODs is developing and refining mental toughness. It’s important to hit varied time domains and movements, always pushing past your comfort zones. Nice work everyone — each of you did just that!

Tess

Noah

Angie

Here’s the workout for Wednesday, May 16, 2012:

A. Strength

Press – linear week 6

B. Metcon

“Annie”

For time:

50-40-30-20-10

Double-unders

Sit-ups

Let’s get a new PR on this CrossFit benchmark WOD…

*****

FAREWELL BUT NOT GOODBYE FOR GOOD: CFUM says a hui ho to Joan, our part-time member from 5B CrossFit in Idaho. Anyone who has seen Joan work out can’t help but be inspired and motivated — she tackles every movement with solid strength and form, and demonstrates that CrossFit can be done by just about anyone — given he or she possesses strength of will and perseverance. Joan is a joy to be around, and will be sorely missed. Thanks for being the best role model, Joan, and for bringing your 5BCF energy to the box!