Tuesday, Nov. 13, 2012

111312 WOD

A. Strength

Back squat – linear week 7

As we reach max loads the final weeks of this linear series, our metcons will be light. We are testing your 1RM in each of the three lifts the last week of November. Please make sure to stick with the strength progression — it’s pivotal that you have your 1RM or estimated 1RM as we enter the new year, when we will implement a percentage-based strength training program. Keep up the great work!

B. Metcon

Interval “Cindy”

3:00 AMRAP

5 pull-ups

10 push-ups

15 air squats

Complete three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is rounds and reps.

C. Cash out

Team prowler push

Classes will split into teams for 4:00 prowler push relay with #25 plates.

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USAW CERTIFICATION AND MORE

USAW certification course last weekend at Valley Isle Fitness in Kihei

HALIIMAILE — Your coaches are stacked out after a crazy certification season, with the most recent being the USAW course last weekend in Kihei. Kehau attended, thanks to a gift from CFUM member Peggy King and help from decorated weightlifter Jim Moser. After two days of Olympic weightlifting movements and practical application, alongside her former coach and sansei Robert Kikuchi of RFM and Upcountry Fitness friend Josh, among other participants, the Maui residents heard back that everyone received a passing grade.

The USAW course comes on the heels of the CrossFit L1 certification course on Oahu, where all six CFUM members who took the class received passing scores. Frank, Russ, Mary, Melissa, Holley and Craig now have their L1 certificates. Frank, Mary and Russ have completed a previous shadowing class and will begin to phase in as lead coaches of designated weekly classes. CFUM is implementing a system for potential coaches and will continually evaluate existing and potential coaches to cultivate a top-level staff.

Prior to the L1 cert was the Jon North Attitude Nation weightlifting certification in October, and the CrossFit Olympic Weightlifting certification course in August. Kehau and Frank did both; Jason and Russ completed the Jon North cert; and Allison completed the CF Olympic Weightlifting course.

We’re proud of every CFUM member continuing his or her education through vast and varied informational avenues in the CrossFit community and beyond. As a result, Upcountry is pretty stacked! It doesn’t get much better than this… Thanks to all who made it possible.