Monday, Sept. 30, 2013

093013 WOD

A. Group warmup

B. Back squat – 3RM [ TESTING ]

Take 25 minutes of class to find your 3-rep max back squat

C. Five rounds for time:

9 thrusters

9 pull-ups

>> On-Ramp

Three rounds for time:

9 thrusters

9 ring rows

PROGRAMMING NOTE [ TESTING ]: This week is the culmination of your three-month lifting cycle. We will test your back squat, press and deadlift on Monday, Wednesday and Friday, respectively; we will test your pull-ups and dips on Tuesday. Because we’ve rotated weeks of linear and organic lifting, we will find a three-rep max, as opposed to getting a true 1RM, which taxes your muscles and central nervous system. Your metcons should be scaled accordingly. No prescribed weights will listed during testing week; and we will omit your buy-ins. It’s going to be an exciting week of some heavy weights — you won’t want to miss it!

* If you haven’t been consistent with the strength program, or you’re just starting, it’s still important to find an estimated max for your three lifts. We will provide a plan to warm up and load; please make it a priority to log your lifts in your journal.

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HAPPY BIRTHDAY, KIT!

>> 6 a.m.’s sweet cherry bomb.

Kit Okazaki, our resident superstar musician, celebrates his birthday today. We received a news tip off Instagram about the big day, and we won’t mention who it came from (Kit’s wife, Karla). Our headline was a sad attempt at a pun, referring to hit song, “Sweet Cherry Bomb,” by his local band, Nuff Sedd. Kit is the saxophone player in the group. He’s well-respected among Mauians for his awesome music and his jovial personality. (If you want to visit the star, you can always stop by State Farm Insurance in Pukalani. Kit leads that branch. He’s kind of a big deal.).

What we’d really like to highlight, besides Kit’s musical talents, is his amazing transformation at CFUM. He’s pictured above at his Basics class in January of this year. Try and find Kit in the photo at the top of this post. That’s the thing: He’s so lean that Kit’s actually tough to find.

Kit has lost quite a bit of weight, and moreover, he’s a charger at his regular 6 a.m. class. He’s smoking long WODs that used to be tough; and his mobility in the Olympic-style weightlifting movements are drastically improving. Kit’s always been a strong and tough guy. Heck, he’s a former firefighter. But truly, to watch his progress over the months he’s been training consistently is a testimony to what hard work and CrossFit can do.

Kit’s one of our favorite people at the box (yes, we do say this about everyone). He’s super funny. He likes to sport mason jars filled with mysterious drinks. And he is always doing some sort of extra credit work before and after WODs. This Upcountry family man, musician, business owner and athlete is an asset to our community. We’re thankful he makes his way back to the box day after day, even if it’s well after the 6 a.m. class start time. We adore you, Kit! Have a great birthday! And don’t worry — we won’t make you do burpees at the box if you show up today (this is a lie).

Do you ever feel like doing this to Kit? Must be a common reaction. (Nuff Sedd photo)