CrossFit Upcountry Maui

Another work week is under our belts at CFUM. We saw some jaw-dropping lifts the last few days, as many of you pushed past the point of near-failure. It’s exciting to see you rally around and cheer each other through the strength sets. Keep it up — only a few more weeks to go. Also, nice job on the double-under skill work. Many of you hit PRs. Andrea nailed more than 100; Liana and Kristina marked some great double-under PRs too. It’s amazing to see the progress and the enthusiasm. Stay consistent and continue to be surprised with what you’re capable of accomplishing.

8 a.m. class setting up for the thrusters

Cory

Helena

My friend Helena is going to kill me for bragging. But I can’t help it. The girl is an award-winning shortboarder; Google her and crazy pictures of double overhead waves at Pipeline pop up. After having two boys, she’s now exploring CrossFit, and hopefully getting it through her head that she has some amazing potential, especially because I’ve been talking her ear off about it every time I see her. Her numbers can speak for themselves: Helena made it through round 18 of the “Death By” ladder today — doing a total of 171 thrusters. That is some serious work capacity. She used weight that was heavier than some of the men, and kept perfect form throughout. I sprinted over to congratulate her when it was all over. Her response: “Is that good?”

Here’s the workout for Saturday, May 12, 2012:

WOD will be announced at 8 a.m. at the gym. Bring your game face!

Kaipo

Christy

Marlena

Holley

Here’s the workout for Friday, May 11, 2012:
A. Strength
Deadlift – linear week 5
B. Metcon
Death by squat clean thruster
(115 / 75 )

With a continuously running clock, perform 1 squat clean into a thruster the first minute, 2 on the second minute, 3 on the third minute and so on, until required reps cannot be completed within the minute. Weight must be reset after each movement. Score is last minute where all reps are completed. (Beginners will modify workout with a dumbbell or barbell thruster.)

Dave

SCHEDULING UPDATE: Don’t forget about Thursday’s new Makeup Day condensed schedule: 8 a.m. and 5 p.m. classes only. It’s exciting to see athletes go hard in three consecutive WODs, Monday through Wednesday, and take Thursday off, so they can optimize the workout Friday. If you miss any days, or will miss days, take Thursday to make up strength and skill work. If you choose to WOD every day of the week, use the first 20 minutes of Thursday’s class to work on your weaknesses or stretch out, then try to take it easy through the timed portion of the workout. No matter which way you look at it, we are seeing some amazing gains in lifts, skill work, technique and intensity! Keep up the good work, CrossFit Upcountry Maui!

Here’s the workout for Thursday, May 10, 2012:

A. Makeup strength / skill

(Take the first 20 minutes of class to make up lifts you have missed or will miss, to work on skills and goats, or to stretch.)

B. Metcon

15 minute AMRAP:

10 burpee box jumps

10 dumbbell renegade rows

10 one-arm dumbbell snatches (alternating arms)

* Suggested dumbbell weight is 40 to 50 percent of bodyweight, divided by two.

Burpee box jumps

Renegade rows

One-arm dumbbell snatches are all the rage. You doubt me when I say dumbbells are no joke. I hereby submit evidence from the 2012 CrossFit Regionals: