WOD for Monday, April 2nd & Important Ownership Announcment
Aloha Team,
Lance Whitney and family announced last week that Frank and Kehau Deutsch will be the new CrossFit Upcountry Maui owners, effective at the first class of the new month: tomorrow, April 2.
Kehau was introduced to CrossFit through Kaye in 2009 and was one of Kaye’s original members.
Kehau and Frank come to CFUM from CrossFit Raw Fitness Maui, one of the top strength and conditioning groups on the island, led by Robert Kikuchi and Kristi Buen. Frank and Kehau have full support from their home box in this new venture and aim to help cultivate a stronger Neighbor Island community among all CrossFits.
Kehau has the following certifications and recognitions: CF Level I Certified trainer and CF Gymnastics Certification; 2010 Upcountry Fitness Strongman and Strongwoman Competition female winner overall; 2011 CrossFit Lahaina Winter Strength Challenge winner; and 2011 Upcountry Fitness Strongman and Strongwoman Competition female second place after tiebreaker for first.
Frank has the following recognitions: Seras Kajukenbo Open Tournament 2008 Tae Kwon Do continuous sparring winner in 2008; Seras Kajukenbo Open Tournament 2009 second place in MMA 160 lb. division; Day of Hope 5K men’s third overall with 19:47 time; 2012 CrossFit Lahaina Winter Strength Challenge second place finish after a tiebreaker for first; 2011 CF Lahaina Winter Strength Challenge third place. He participated in the first and only CrossFit Hawaii Sectionals Competition, held on Oahu in 2010, and has also been practicing CF since 2009.
Kehau, who will serve as CFUM head coach, has been coaching up to five days a week at RFM for more than a year and has maintained excellent rapport with the athletes she works with. She’s looking forward to working with each CFUM member to attain their personal health and fitness goals.
CLASS SCHEDULE FOR CFUM:
Due to the period of transition, Lance is continuing to assist in oversight of the gym as long as needed. For the month of April, members won’t see many new changes, but will get this time to meet the new owners and work with Kehau in each class. Existing coaches will remain as such and will be assisting in the classes they choose to attend. The fee schedule will not change (please continue to pay online via MindBody) and any special cases are encouraged to contact Kehau directly with information below. There will be minor changes to the class schedule to parallel the official CF training schedule of three days on, one day off, two days on, one day off. This schedule optimizes daily workout power output and curbs over-training, which is key to longevity. With that in mind, the classes will be as follows:
MONDAY – Same
TUESDAY – Same
WEDNESDAY – Same
THURSDAY – Open gym during regularly scheduled class hours
FRIDAY – Same regular hours with ADDITION of 5 p.m. class
SATURDAY – Condensed schedule of one 8 a.m. class
PROGRAMMING FOR CFUM:
Kehau is introducing a linear strength-training program to CFUM. Monday, Wednesday and Friday will be strength days with shorter, intense metcons (3-12 minute time domain). Tuesday and Saturdays will start with a strength and have longer metcons (12-25+ minute time domain) that are often favored by certain athletes. Open gym days will be a chance to make up missed strength and/or WOD. Because strength is essential to your overall fitness, no matter what your goals, it is highly encouraged to prioritize and complete the three lifts that will be introduced for this cycle: Back squat, shoulder press and deadlift.
FUTURE FOR CFUM:
There is a lot of new information to go over, such as optimizing gym time, the new programming approach, future enrollment discounts and existing member deals, future programs to be offered, plans for equipment and other details, far too many to list here. All of your questions will be answered via email, blog posts and with direct interaction with the new owners. Most importantly, Frank and Kehau aim to connect with each existing member, drill all of your first and last names, learn and understand your reasons for starting CF and your goals, and gain your trust. The couple takes your safety, health, goals and longevity very seriously and are committed to cultivating a dynamic community where you reach your fullest potential while feeling right at home.
Please feel free to contact head coach Kehau Deutsch with any comments, concerns or questions:
808 281-6925
kehau.deutsch@gmail.com
Without further ado, here’s tomorrow’s WOD:
MONDAY, APRIL 2
A. Linear strength
Back squat – intro
a. air squat
b. barbell back squat
B. Metcon
21-15-9
Thrusters (65 / 95)
Bar-facing burpees