Friday, Jan. 10, 2014
Keoni (from left), Kaikaika and Matt, who started out as Kamehameha classmates, have been friends since high school. This trio is an awesome group. They each have different strengths, and it’s rad to see them train together.
011014 WOD
A. In teams of two:
40 wall balls each for time
Partner with someone of equal ability. Partner 1 will judge Partner 2 on 40 WBs for ROM / solid reps (hips below knees in squat; center of ball must touch target) and efficient and safe form (knees out, torso upright, feet shoulder distance, drive out of hole, hold near chin, etc.). Then switch. We will begin to practice judging one another and being judged as we approach the CrossFit Games Open; it’s important to reiterate solid movements, which should be displayed daily, regardless of training intensity.
B. Deadlift
Take 15 minutes to work to a heavy set of five
* Five cobras between each working set
C. For time:
21-15-9
Power cleans (115/75)
HR push-ups
Box jumps (24/20) (No rebounding off top)
>> On-Ramp
For time:
15-12-9
Hang power cleans AHAP
Push-ups
Box jumps / step ups
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HOW’S YOUR WHOLE 30?
>> paleo perfectionist.
Nova’s been undercover all these years. She moonlights as a nurse, a teacher and a mom — but meanwhile she’s secretly perfecting paleo recipes at home. If you want to feel bad about what you cook, show up at her house during Whole 30. Joking aside, she’s making this challenge look unbelievably colorful. We were lucky enough to benefit from her top chef skills when she made us some unreal kim chee, pork and cabbage. If you need cooking ideas, check in with her, skim through our paleo books, or send us a text. Keep strong and Whole 30 on!
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