crossfit hawaii – CrossFit Upcountry Maui

Tues, Feb 28

We can’t always recognize a star when they first arrive the box. But from the get-go Helen showed real promise. She was one of those who in the basics classes executed a medicine ball clean with the laces facing forward on the first try. And in yesterdays workout she dominated those squat clean thrusters. Here Helen demonstrates the extension really well!

Tuesday’s workout is a ladder!
Get as far as you can in 15 minutes:
30 KB swings
20 pull ups
10 burpees
45 KB swings
30 pull ups
15 burpees
60 KB swings
40 pull ups
20 burpees
75….

It Never Get’s Boring…. Tues, Feb 7

One of the greatest things about CrossFit is that it is constantly aried. That means you don’t get bored with the same ol’ same ol. But just remember, in the event those kipping pull ups get old you can always make it more challenging….

Group Warm Up
Inchworms (w/cheek to floor hollow body push up)
Backwards walking lunges (knee does not pass ankle)

Skill:
Revisiting the squat (Does YOUR butt wink? and what to do about it)
Revisiting the pull up
Assisted knees to elbows

WOD: AMRAP in 20 minutes (scaled for newbies)
5 STRICT pull ups
10 push ups (scale as necessary to avoid breaking “hollow”)
15 sit ups
20 DB walking lunges

Warm Up Right! Mon, Jan 16

Holiday Schedule!

ONE CLASS MONDAY MORNING AT 7:30 AM

Much attention this week will be spent on our warm ups. Bottom line, as Greg Everett puts it, “Don’t make up silly excuses and analogies because you don’t like spending a few more minutes getting ready. You’re not a wild animal being chased without warning in the jungle- you’re an athlete getting ready to train in the gym.” Our warm ups are intended to minimize the risk of injuries by both preparing for the movement and by practicing a skill. Please show up on time and be ready to start!

WOD is a fun surprise!