WOD for Wednesday 4/4 & Schedule Changes for this Week

Hey all, we’re having an excellent week! Tuesday we worked on the plank, and here are a few fun pics sharing the hard work. (Click on an image to see it larger.)

Coach Christie Coker | CrossFit Upcountry Maui — Coach Christie, who rocked the planks today, shows that it pays off to be distracted during core work. Erin assists.

Allen from Imperial Crossfit at CrossFit Upcountry Maui — Shaka plank with guest coach Allen of Imperial CrossFit, who returned home to Kent, Wash., today. Allen is a great friend, instructor and comedian. A hui ho!

Christy | CrossFit Upcountry Maui — Christy

Kristina | CrossFit Upcountry Maui — Kristina

SCHEDULING UPDATES FOR THIS WEEK:

THURSDAY: Thursday marks the first open gym / makeup day. This new offering will not affect the regular class schedule (6, 8, 9 a.m. and 5 p.m.); it will only impact the content. We believe that optimal training has strategy, rhyme and reason. Ideally, best results will be achieved through training three days on, one day off; two days on, one
day off (five days per week). If you are training Monday, Tuesday and Wednesday, you should take a rest day Thursday. However, life schedules don’t always fit training schedules. With Thursday as a makeup day, you may plan ahead each week, in accordance with your life and work schedule. Coaches will be on hand to offer personal training
and assistance on Thursdays. Come in and make up a WOD. Complete a missed strength session. Get help on double-unders. Train for a muscle-up. Tighten up your kipping pull-up. Add minutes to your plank hold. Bring a group of fellow members in and do a WOD together. CrossFit movements are vast; and each person has different strengths and weaknesses. Use this time to get more bang for your buck — get individualized attention to enhance your weekly workouts. For more information on how to take advantage of this new training day, contact Kehau.

FRIDAY: Friday is a state and county holiday, and we will operate on a condensed holiday class schedule. Two classes will be offered at 8 and 9 a.m. If possible, please aim to attend a class that day (or come in Thursday, if you will miss Friday), as Friday is an important strength day.

SATURDAY: Please join fellow CrossFitters from around the island for a free, joint workout at 9 a.m. Saturday at the War Memorial Track & Field to honor Kaye Whitney with a WOD, and show that we are all united with our first affiliation — a Maui affiliation.

And finally…..hereʻs your WOD for WEDNESDAY, April 4th

A. Linear strength
Shoulder press – intro

B. Metcon
400 meter run
10 HSPU (sub: DB press, knees off box, plank off box)
40 air squats
400 meter run
8 HSPU
30 air squats
400 meter run
6 HSPU
20 air squats