Monday, Dec. 2, 2013

>>> make strong like bull.

Congratulations to all the 2nd annual Lahaina CrossFit Strongman/woman competitors on Saturday, and mahalo to our friends Anthony and Meghan for hosting and to their coaches Freddie and Maria for organizing the super fun event. There were 10 male RX; 11 female RX; three male scaled; and five female scaled competitors. Aloha CrossFit took 1st and 3rd in the men’s RX division and Lahaina CrossFit won 2nd; Aloha CF also took first in the women’s RX; CFUM landed 2nd and 3rd in that division. Coach Kehau won three of the five events Saturday; poor strategy on the farmers carry killed her overall score, leaving her a point behind first place. Renee smoked the rope pull and farmers carry events; she had been training for the competition for a solid two days. Elena had first in the scaled division after four events; the clean and jerk final event knocked her from placing, as the movement is still relatively new for the sometimes consistent 6 a.m. athlete. Diane smoked the DL and clean and jerk workouts; Coach Josh PRd his deadlift; and Matt PRd his clean and jerk. We’re super impressed with our strong athletes who showed up Saturday. More than physical strength, you repeatedly show strength of character, which carries over into every area of life. We’re inspired by you, Upcountry!

120213 WOD

A. Three rounds with teams of two:

20 v-ups

20 kips

20 air squats

100-meter run

Partition reps any way; run must be done by both

B. Back squat – Wendler week 1; month 3 [ ADD 10# to WW ]

65% x 5

75% x 5

85% x 5+

C. Four rounds for time:

10 front squats (135/95)

7 chest-to-bar pull-ups

30 double-unders