More Basics Grads! Thursday, Nov 5

Let’s Welcome Jen, Dianne and Frank to the CrossFit UpCountry Maui family! These three wrapped up the basics training this week with flying colors.  Make sure you introduce yourself when you see a new face in the box. We are implementing the 10 burpee penalty if you fail to do so. The oldest CrossFit UCM member is the one to do the burpees!

And speaking of burpees, we used to use them as a penalty for being late.  We are considering re-activating that punishment. I’m certain that will make everyone hustle up to minimize the number you will be asked to do. We will start the class at the top of the hour.  You will have a five minute grace period.  After 8:05 (for example) you will be required to do one burpee for every minute you are late. We all have busy lives.  Being late is an inevitable part of it occasionally. However, I am asking you to please make an effort to arrive on time. We are trying to accomplish many things in one hour. Some days the warm up is very much related to the movements you will be doing in the WOD. We are also working on strength and level testing programs. Be on time or be ready to do burpees!

Warm up: Check the board. More dead hang pull ups and deep dips! Great progression everyone. Let’s keep on it!

Week 1, Day 2 of the 20 rep squat program. Add 5 #’s to your Tuesday’s weight. If you weren’t at the box Tuesday and don’t have a clue what I’m talking about you’ll get the scoop at the box! It’s an eight week squat program. Very cool!

Oh, and with so much talk about burpees, we might as well do some!!!

WOD: 3 rounds for time;
• 400m run (wear your rain poncho! (or we will just jump rope!)
• 15 burpees
• 15 GHD sit ups