Monday, March 10, 2014

This is Saturday’s obligatory jumping photo. Who did it best?

We were stoked to have our friend, Freddy, visit us Saturday, who came all the way from Lahaina CrossFit. Freddy is an amazing CrossFitter and former collegiate athlete, but he’s also super humble and down-to-earth. There are tons of quality people at LCF, our box BFFs; when you’re on the west side, make sure to drop in!

031014 WOD

A. In 5:00 with teams of two

20 med balls over bar (10/person)

20 med ball sit-ups (10/person)

20 med ball burpee passes (10/person)

Losing teams have 10 muffin tops

B. Front squat

60% x 5

70% x 5

80% x 5+

C. “Kaye”

For time:

400-meter run

50 air squats

40 sit-ups

30 double-unders

20 push-ups

10 lunges (5/side)

20 push-ups

30 double-unders

40 sit-ups

50 air squats

400-meter run

>> On-Ramp

200-meter run

25 air squats

20 sit-ups

15 double-under attempts / parallette hops or 45 single-unders

10 push-ups

5 lunges (5/side)

10 push-ups

15 double-under attempts / parallette hops or 45 single-unders

25 air squats

200-meter run

KAYE WHITNEY | 1958 – 2012

Today we are doing a workout in honor of our founder, Kaye Whitney. Whitney, 53, of Bellingham, Wa., died March 10, 2012. She began the roots of what would become CrossFit Upcountry at her Makawao home in 2009. Coach Kaye, who boasted 27 years in the fitness industry, was also an accomplished athlete. She ran 17 marathons, including two ultras; she completed six Ironman Triathlons, including Kona; and she bicycled across the United States; and across South Africa. She was a CrossFit Level 1 Certified Trainer and held her CrossFit Gymnastics, Basic Barbell, Running / Endurance and Kettlebell certificates. CrossFit Upcountry Maui was the culmination of her life’s work. She’s survived by her son, Cole, a Seabury Hall graduate, who is attending college in Utah.

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2014 CF GAMES OPEN 14.2 RETESTING

We will hold retesting for 14.2 at 10 a.m. Monday. Please submit all scores by noon Monday to avoid late entries.