March 2014

The Open has been extended one more week and the final workout is 7:00 of ME burpees! April Fools. We will be posting the Open recap soon. For reals. Great work, Upcountry!

040114 WOD

A. Tabata 4:00

Double-unders

Kips

B. Snatch EMOM 8:00

1 x snatch high pull

1 x power snatch

1 x OHS

C. For time:

500-meter row

50 wall balls (20/14)

40 box jumps (24/20)

30 sit-ups

20 chest-to-bar pull-ups

10 strict handstand push-ups

500-meter row

* Heats will start every 3 – 5:00. Work must be completed in order listed.

>> On-Ramp

Modifications will be posted on whiteboard.

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REP COUNTRY THIS SATURDAY!

Hang out with our box BFFs Lahaina CrossFit while supporting our CrossFit Upcountry participants at this year’s Lahaina Town Throwdown at 4 p.m. Saturday, which will feature two metcons and one strength event. Competition proceeds with benefit Lahainaluna High School. LCF owners Anthony and Meghan are great hosts, and you’re bound to have a great time on the west side. You don’t want to miss this!

We will be testing / retesting for the final workout of the open at 10 a.m. today. Please submit scores by noon. CFUM CF Games Open recap coming soon, along with updates on what’s next for your programming, including an exciting, new class. Great work, everyone! The open is thankfully almost over!

033113 WOD

A. In 5:00 with teams of two:

Partner 1 – Run 100 meters + 10 air squats

Partner 2 – Plank any style

Switching

B. Back squat

3 x 5

Build to a challenging set of five, then do to additional sets at that weight.

C. AMRAP 12:00

100-meter run

12 Russian kettlebell swings (53/35)

6 toes-to-bar

3 wall walks

>> On-Ramp

AMRAP 10:00

100-meter run

12 kettlebell swings

6 tucks / v-ups

3 strict presses

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CF UPCOUNTRY GETS SOME COLOR

Frank competing at the Lahaina CrossFit Strength Challenge in 2012

HAPPY BIRTHDAY, FRANK!

Power under control. That’s what I see when I look at Frank. He’s won bloody bouts in MMA; he’s got a strict press of 200 pounds and a bench of over 300; and he continually ranks well in local competitions and daily workouts. He has so many skills of which he can boast, and yet he chooses to build up others, putting his own interests aside. As crazy strong as he is, Frank’s greatest strengths aren’t physical. Servitude and humility equip him as an effective leader. This kind of example, which puts others before self, cultivates true community. The guy could easily get someone in a choke hold, and yet he’d rather get you in a hug hold. CrossFit Upcountry is so blessed to have Frank at the helm. He won’t steer any of us wrong — because the health of people, of each of you, is at the heart of all he does. Happy birthday to my best friend (who refuses to let go of his beard), my business partner, my CrossFit Open strategizer (is that a word?), my biggest cheerleader, my biggest hero, my teammate and my one true love. Thank you for building such a great gym and an even greater community!

032914 WOD

A. Group warmup

B. Stretch

C. 1:00 ME at each station

• Rowing (for calories)

• Sit-ups

• Lunges with plate overhead (45/25)

• Box jumps (24/20)

• Russian kettlebell swings (53/35)

Three rounds, resting 1:00 between each.

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2034 CF GAMES ATHLETE STOPS BY

We had a special guest stop by to cheer us on during 14.5. Russ and Helena’s daughter, ‘Auli’i, hung out at the gym Friday to watch some of the action. Judging from her parents’ extensive athletic resume, she will do well at anything she chooses. Our vote is for CrossFit! We love the Kapuniai family. Thanks for visiting us.

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14.5 RETESTING

We are retesting / testing 14.5 at 10 a.m. today (Saturday) and Monday. Please submit scores by noon Monday.