October 2013
Friday, Oct. 24, 2013
102413 WOD
A. In 5:00 with teams of two:
1 – 100-meter run with med ball (20/14)
2 – plank hold (alternating L, F, R)
Switching; if 2 drops before 1 returns, 5 burpee penalty.
B. Deadlift – Wendler week 3; month 1
75% x 5
85% x 3
95% x 1+
C. “Mini Chief”
AMRAP 3:00
3 power cleans (135/95)
6 push-ups
9 air squats
Three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is total rounds and reps.
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HAPPY BIRTHDAY, KIM A.!
You’ll rarely see Kim A. without a smile. The svelte paddler has been with us since the start, and she’s a pivotal part of our community. Kim’s always cracking a joke, railing on our love for zombies or greeting someone at the box. Aside from her awesome personality, this Upcountry mom is busy juggling lots of stuff, and she somehow manages to go hard in the gym. Whether it’s nailing her first handstand hold, working on Olympic lifting technique, strengthening her press, deadlift and squat, or getting her toes-to-bar down, Kim is charging, always up for a challenge. We love her infectious energy and we can’t imagine life — in the gym or out of the gym — without Kim. We love you! Have a great birthday! (PS. you get to decide – burpees or balloons; choose wisely 😉
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Gotta say: I’m glad I don’t work out at 24 anymore . . .
Thursday, Oct. 24, 2013
Mobility hurts so good. Chris passes out at a recent mobwod.
102413 MOBWOD
A. Review
Partner tricep smash (2:00 / person / tricep)
B. Hip capsule
Banded hamstring stretch with hip hinge (2:00 / side)
C. Glutes
Lacrosse ball in glutes (3:00 / glute)
D. Motor control
Deadlift setup for maximum tension (10:00 with light weight)
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CAL STRENGTH IN THE COUNTRY
Mahalo to Cal Strength’s Rob Blackwell and Nicole Lim for making the trek Upcountry to lift with us Wednesday night. The two are national-level lifters who competed in the Hawaii State Games on Saturday. We love visitors who appreciate the rugged, hard-working feel of our humble home, and the couple said they were stoked to train here. Not to mention, they are super inspiring to watch! Thanks for stopping by; we look forward to seeing you at next year’s meet!