CrossFit UpCountry Maui

Congrats Karen! Where’s Linda? Tuesday, Sept 7

admin — Tue, 07 Sep 2010 06:39:33 +0000

Congratulations to our very own Coach Karen

who paddled the 18 mile Lili’okalani race on the big island Saturday. Karen stroked the entire race and her 6-man outrigger canoe team came in 7th overall! Way to go Karen! On Monday she joined a crew who paddled the Alenuihaha Channel from the big island to Maui, 70-some miles. Karen, you deserve some rest days!

Where is Linda?

She hasn’t been to the track in weeks! Cuz… she’s doing her WODs in Tahiti! Wouldn’t THAT suck.

Tuesday’s workout:

Warm up: Bleachers, mobility drills and hill repeats

WOD: 5 rounds for time;

5 DB squat thrust cleans
10 pull ups

DB Squat thrusts: Holding dumbbells, do a burpee without the push up. Then instead of the jump up, do a DB squat clean.

Labor Day WOD, Mon Sept 6

admin — Mon, 06 Sep 2010 07:56:51 +0000

Yes, it’s a holiday so we get to sneak up Kill Hill!

Warm up:

Mobility drills for shoulders and hips
Basic self defense punches and kicks
Kill Hill!

Wendler: Bench Press

WOD: AMRAP in 15 minutes

10 med ball snatch

10 lateral jumps over med ball (over and back counts as “1″)

10 walking lunges with bumper plate overhead (each step counts)

After WOD skill practice: TBA

Lisa executing a double kettlebell clean

Saturday, Sept 4

admin — Sat, 04 Sep 2010 07:25:16 +0000

It’s Labor Day Weekend! If you are fortunate enough to have a three day weekend and are heading to another part of the island or getting off the rock, enjoy! Good luck to Coach Karen who will be stroking her crew Saturday in a 6-man single hull canoe. The women will paddle 18 miles from Kailua Bay to Honaunau. For those still interested in a Monday WOD we will have ONE class only at 8:30. (It was a compromise for both the 8:00 and 9:00 AM groups.) Remember, holiday weekends tend to be centered around food. Here’s proof that you are what you eat!

Saturday’s workout:

Warm up: 3 rounds not for time;

20 GHD sit ups
5 pistol squats (each leg)

Mobility WOD: More shoulders and hips!

Wendler: Squats, presses or make up day.

And then…. The WOD!

2 Rounds for Time of:

5 Power Cleans @ 155/85
30 Double Unders
Rest 2 Min
Repeat for 3 Cycles (6 total rounds)