March 2014

Peggy: Take one

Peggy: Take two

>> peggy power.

We’re super impressed with everyone’s work on the CrossFit Games Open this year. The coaches have been taking mental notes of your PRs and other progress; we’ll be sure to give a recap when all is said and done. In the meantime, we have to give Peggy a shoutout because she’s pulling off some crazy stuff. On 14.1, she nailed her first double-under, then 29 more, and she landed a successful ground to overhead. Then, on 14.3, she got 92 reps, demonstrating strength and solid form on her movements. Coach Mary has Peggy on a program that’s yielding measurable results. She and the rest of your coaches couldn’t be more proud, Peggy! Keep up your great work!

031814 WOD

A. Tabata 4:00

Double-unders

Kips

B. Snatch skill work – EMOM 8:00

1 x snatch high pull from above knee

1 x power snatch from above knee

1 x snatch high pull from high hang

1 x power snatch from high hang

C. In 3:00

Run 200 meters

10 pull-ups

10 lunges with bumper plate overhead (45/25) (5/side)

ME weighted sit-ups with anchor (35/25)

Four rounds, resting 1:00 between each. Score is sit-ups.

>> On-Ramp

In 3:00

Run 100 meters

10 ring rows

10 lunges (5/side)

ME sit-ups

Three rounds, resting 1:00 between each. Score is sit-ups.

It was super fun having our friends from Lahaina CrossFit drop in Saturday for the workout. CrossFit is rare for being a sport that prioritizes community. You see evidence of this when we rally around those who rank high in heart, not necessarily in athletic standing. At CrossFit Upcountry, we are daily making decisions to prioritize the community as a whole; keeping people encouraged, together and healthy in body, mind and spirit are more important than money, equipment, recognition, etc. We will always work to put you and your training first — no matter your fitness level. Thanks for making our tight-knit community so strong. And mahalo to our fellow CrossFit friends who believe in keeping Maui together. Lots of good times are in store!

031714 WOD

A. Three rounds NFT

100-meter run

20 jumping jacks

10 toes-to-bar

5 wall squats

B. Back squat

Five sets x 3 reps @ 30X1

Using approximately 60-70% of 1RM

C. “St. Paddy’s Day 3/17” *

Three rounds for time:

17 wall balls (20/14) to 10′ target

17 Russian kettlebell swings (53/35)

17 burpees

* If you get caught without green today, your penalty is 10  “Leprechaun” star jumps

>> On-Ramp

Three rounds for time:

10 air squats / DB thrusters / wall balls

10 Russian kettlebell swings

10 burpees

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LEARNING FROM ONE OF THE BEST

Tiare spent the weekend repping Upcountry during Games athlete Elisabeth Akinwale’s first seminar, hosted at CrossFit Oahu in Honolulu. Elisabeth is renowned for her strength, and she is sponsored by MDUSA, a weightlifting team and equipment supplier. Tiare said the trip to Oahu was well worth it; she learned some great tools and cues, which she promised to share with the group. Next time Elisabeth is in Hawaii, be sure to check out her seminar, Tiare said. Thanks for the scoops, T! Great work this weekend.

Awesome work to everyone who participated in 14.3. You folks never cease to amaze us. Two more WODs will be released. What do you want to see this year?

031514 WOD

A. Group warmup

B. Stretch

C. Round 1

4:00 AMRAP

5 lunges with barbell overhead (95/65) (5/side)

10 toes-to-bar

Round 2

4:00 AMRAP

5 pull-ups

10 wall balls (20/14) to 10′ target

Round 3

4:00 AMRAP

5 parallette shoot-throughs

10 American kettlebell swings (53/35)

Round 4

4:00 AMRAP

5 hang power cleans (135/95)

10 burpees

Rest 2:00 between rounds

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14.3 RETESTING

We will be retesting 14.3 at 10 a.m. on Saturday (today) and Monday. If you need to retest at a different time, please contact a coach. As usual, please submit your scores by noon Monday so we can avoid late posts.