CrossFit Upcountry Maui

Hand-release push-ups are no joke, and yet Nova kept perfect form.

Way to charge through two days of WODs so far. With high-energy classes and lots of new faces, CFUM is going strong. Welcome Yulie and David; Anne-Marie and Dale; Lana, Sara and Kelly; and Noah — all who are finishing Basics this week. If you see someone you don’t know, please introduce yourself. Remember what it was like to start CrossFit, and the journey that you anticipated would be ahead. Keep in mind — the only thing that’s required is a strong will!

For a little inspiration, check out a story I wrote on our good friend Mary.

Willpower & work – Mauinews.com | News, Sports, Jobs, Visitor’s Information – The Maui News.

Here’s the workout for Wednesday, May 9, 2012:
A. Strength

Press – linear week 5

B. Metcon

For time:

21-15-9

Kettlebell swings ( 53 / 35 )

Pull-ups

PROGRAMMING REMINDER: Continue to take your strength work seriously. We are seeing some exciting gains already, and you will truly be amazed when we test your one-rep maxes in a couple of weeks. Remember that just because it “feels” like you may fail, doesn’t mean you will. Get confident, pick up the weight and nail the reps!

Holley

Isaac

Noncy

Andrea

Here’s the workout for Tuesday, May 8, 2012:

A. Skill

10-minute double-under practice **

-advanced – 3 x 20 unbroken

-intermediate – 3 x 10 unbroken

-beginner – 3 x 5 unbroken

**  If you don’t have doubles, use this time to work on timing and practice

B. Metcon

Four rounds for time:

200 meter run

30 double-unders

20 hand-release push-ups

10 toes-to-bar

SCHEDULING REMINDER: Classes will be condensed on Thursdays for makeup skill and strength work. Only 8 a.m. and 5 p.m. will be held, starting this week.

COACHING UPDATES: Coach Adam and Coach Jason will be jumping into classes starting this week. Adam will have 5 p.m. classes Tuesdays and Thursdays; Jason will coach the 6 a.m. class Tuesdays.

Get ready for a new week of WODs! We want you to make the strength work on Monday, Wednesday and Friday your main focus of the day. Push each rep past parallel to lockout — maintaining perfect form and control. Drive it to your max effort for the day, even if it means that you can’t complete all three sets of five reps. It’s easy to shorten the range of motion under heavy loads, but we’d rather you tax yourself with one to four perfect reps than doing five short of parallel or not fully locked out or extended. CrossFit Totals will be coming toward the end of the month. Be prepared to see your hard work pay off with new one-rep maxes!

Here’s the workout for Monday, May 7, 2012:

A. Strength

Back squat — linear week 5

B. Metcon

Three rounds for time:

400-meter run

30 box jumps, regional style (24 / 20)

30 wall balls (20 / 14)

SPECIAL THANKS: To Raw Fitness Maui for hosting the inaugural Spring Cleaning event Saturday. The competition was a great way to celebrate Olympic weightlifting and showcase the youth of Queen Emma athletic group. Congrats to organizers, participants and oly lifters everywhere who are cultivating the stunning sport.