More fun at the track! Tues, Aug 24

First off, a big congrats to our CrossFit UpCountry chick, Andrea, who competed in the Strong Woman contest this past weekend.  Had I not been swimming with the dolphin, jumping off 40′ cliffs or doing WODs on the most beautiful beaches of Lanai, I would have been there cheering for her.  Andrea did GREAT! She simply didn’t even know her own strength before this. The other local CrossFit contender is someone we all know and love, Kehau! I heard today that Kehau pretty much dominated the entire competition which wasn’t a real surprise to me.  We are so excited for the both of you! My sympathies to those contenders who expected to do better. It sounded like an incredibly challenging event!

Keahu long ago, before she was famous! Shown here with Nova.

However, if I had been on island I probably would have either raced or supported the event that I have long been involved in since the day I moved to Maui, The Cycle to The Sun. This is the most grueling race in the nation. The race starts in Paia at sea level and ends at the summit of Haleakala crater, 36 miles and 10,023′ later.  I have done that race many times. This year a good friend of mine who is new to cycling finished top Maui male in under three and a half hours. Way to go Alf! Just think how much he will improve when he starts the CrossFit programming.  Many of his competitors still train the old way. Long, long, long, sometimes hard, sometimes very hard rides, but little to no strength training or all out super short anaerobic repeats. Cyclists believe they can’t add muscle or it will slow them down. And many still believe carbohydrates are the best way to fuel their bodies before, during and after a race.  Sign them up!

Warm Up: Bleachers! Run ups, skip ups, jump ups

WOD:

100m sprint

25 push ups

25 sit ups

100m sprint

25 squat jumps (hitting a target 12″ beyond hand reach)

25 Kettlebell swings

100m sprint 20…. 15…. 10…. 5