Tuesday, August 6, 2013

>> way to take on airforce wod.

Great work to all of you who came out for the Airforce WOD benchmark today. We have some sick new times for the box records board. Still at the top of the women’s spots are Helena and Andrea, who clocked blazing fast times of just over 6 minutes when we did this last fall. For any of you who tackled the workout for the first time, be stoked on getting through. Benchmark scores almost always improve with each attempt. Solid job, CFUM!

080613 WOD

A. Three rounds NFT

25 double-unders

15 air squats

5 windshield wipers

B. Snatch

EMOM 8:00

2 x full snatch

Stay light to work on technique

C. Ten rounds for time:

50-meter run

10 American kettlebell swings (53/35)

50-meter run

10 sit-ups

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CONGRATULATIONS, MAUI PADDLERS!

>> Hana hou for Hawaiian Canoe Club.

Hawaiian CC captured its 11th state title on Saturday in Hanalei.  Congratulations to CrossFit Upcountry members who paddle for HCC:  Matt Pires, Kakaika Teves, Lauren Spalding, Wendy Hill, Tiare Lawrence, Theresa Gerry and Arianna Gerry.

Also celebrating this week are Maui CrossFit Extreme members who paddle and coach for HCC, including Dave Ward, Nicole Spalding, Michelle Cerizo, Kaimana Brummel, Margie Kawaiaea, Darrell Bellen, Jennifer Pimental, Stacey Helm.  And from Raw Fitness Maui – Karen Moorweer, Cathy Uu and Bruce Uu, among others.

Not sure if CrossFit makes paddlers really good OR if CrossFitters make great paddlers, but there is definitely a correlation!

Mahalo to CrossFit for making all of us strong, tough and unbeatable.

— Theresa Gerry