March 2013

REMEMBERING OUR FOUNDER, FRIEND

KAYE WHITNEY | 1958 – 2012

A small group of CrossFit Upcountry Maui members gathered Saturday to honor the life of gym founder, Kaye Whitney. Kaye, 53, of Bellingham, Wa., died March 10, 2012. She began the roots of what would become CrossFit Upcountry at her Makawao home in 2009. Coach Kaye, who boasted 27 years in the fitness industry, was also an accomplished athlete. She ran 17 marathons, including two ultras; she completed six Ironman Triathlons, including Kona; and she bicycled across the United States; and across South Africa. She was a CrossFit Level 1 Certified Trainer and held her CrossFit Gymnastics, Basic Barbell, Running / Endurance and Kettlebell certificates. CrossFit Upcountry Maui was the culmination of her life’s work. Her son, Cole, a Seabury Hall senior, is also a CrossFitter, along with father Lance. The two, also respected founders of the gym and community, regularly drop-in to CrossFit Upcountry classes.

Saturday, March 9, 2013

030913 WOD

A. Group warmup

B. Metcon

In 3:30

Run 400 meters

10 Russian kettlebell swings (53/35)

10 wall balls (20/14)

ME weighted sit-ups (35/25)

Complete four rounds, resting 1:30 between each. Score is sit-ups.

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SNATCH YOU VERY MUCH!

We’re coming off an adrenaline high from watching many of you hit PRs you never thought possible during the open workout today. From 6 a.m. to 8 p.m. Friday, the box was banging. Cheering, bars slamming, yelling . . . it was a day of excitement for us coaches, as we got to witness an all-out effort by everyone who showed up. Sure, tons of snatches and burpees looked intimidating. But judging from the endorphins at the end of the 17 minutes of horror, everyone was stoked to get through the brutal WOD. Be proud of all you gave today. We only see glimpses into Zack’s crazy drywalling job, Mitch’s construction work, Helena and Russ’ expecting another cute baby, Chris’ two jobs, Leimomi’s two kids, Andrea’s busy vacation rental calls . . . the list of responsibilities that you juggle go on and on. So it’s even more impressive that each of you arrived, gave all you had, and walked away stronger for tackling and conquering the challenge. We’re proud of you, CFUM!

Friday, March 8, 2013

030813 WOD – CROSSFIT GAMES OPEN 13.1

A. Group warmup

B. Nonparticipants heat 1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 burpees
30 snatches (45/35)
30 burpees
30 snatches (75/55)
20 burpees
30 snatches (100/75)
10 burpees
ME snatches (120/90)

C. Participants heat 2

MEN – includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

PROGRAMMING NOTES FOR THE 2013 REEBOK CF GAMES OPEN

FRIDAY STRENGTH WORK: For the duration of the Open (five weeks), deadlift strength work will be moved to Wednesdays and will accompany the press. We encourage open participants and nonparticipants to stay consistent with lifts. You may make up your strength work during normal class hours Thursdays and Saturdays.

FRIDAY WOD HEATS: Nonparticipants will do the workout first; Open participants will do the workout second.

OPEN VALIDATION: For open participants, you MUST have your workout validated by a coach. We encourage you to perform the weekly workout on Fridays with the regularly scheduled group classes. If you cannot make Fridays, we will validate your workout during Thursday’s make up class. Please text 808 281 6925 to request validation during a Thursday class or to schedule an appointment outside of normal class hours (reserved for special circumstances only).

OPEN PARTICIPANTS: Please familiarize yourself with the judging and movement standards for each open workout by watching the weekly videos and visiting the CrossFit Games website.

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