Here is a simple explanation to the insulin dilemma:
Continuing on with our strength integrated WODs this week, we are going to tackle Linda!
Warm up of: 3 rounds
5 ring rows
5 push ups
10 squats
10 dbl unders
WOD: Linda! 10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift -Rx’d is 1.5 BW (or scale as necessary to manage 55 deadlifts total)
Bench -Rx’d is BW (again, scale as necessary)
Clean -Rx’s is .75 BW (kinda makes you wish you would have done the paleo thing?)
We have a new session of the Basics starting Monday. Basics I, II and III will run from 10am to noon Monday, Wednesday and Thursday respectfully. An evening class will also start Tuesday at 5 PM for the Basics I. The remaining evenings TBD Tuesday night. There is still a spot or two for anyone interested!
So, while the box continues to grow let’s review some of the “Rules of the Warehouse”
• Please arrive on time. We start the warm up no later than :05 after the hour. Arriving in a timely fashion will ensure you get an adequate warm up before the WOD.
• If there is a class in session when you arrive please enter the box through the far doors. Please try not to engage in conversation with the coaches. We then neglect the athletes still working.
• Believe in your own abilities. Challenge yourself. Put out a little more on those days you aren’t breathing hard! Caring on conversations during the WOD is a sure sign you are NOT producing power!
• The coaches are there to help you decide how much weight to lift. Then you must get yourself set up and make necessary changes if the weight is too heavy or light. We would rather assist than babysit.
• Put away all your equipment, or else!
Workout for Monday 1/24
Warm up: DROM stretches, sandbag sit ups and light thrusters
WOD: 4 rounds for time
400m run
10 back squats (60-65% of 1 rep max)
10 dips
10 pull ups
Every Saturday CrossFit UpCountry Maui offers a free introductory class at 9:00 AM. This is an excellent no-obligation way to come in and see for yourself just what CrossFit is all about. We give you a little of the CrossFit history, information about who we are and then show you some of the basic fundamental moves we use in a typical workout. After some practicing we take you through an authentic WOD (workout of the day.) The entire class lasts about one hour. The workout portion itself is usually under 15 minutes. So please come and quench your curiosity about the fastest, most effective exercise program out there!
Our regular 8:00 AM morning class is going to tackle a HERO WOD!
Warm up:
•DROM
•Double unders practice
•Level 1 testing
WOD: Michael; 3 rounds for time:
Run 800 m
50 Back extensions
50 sit ups