March 2014

030514 WOD

A. 4:00 Tabata

Alternating kips

Jumping jacks

B. Push press

Build to a challenging set of five, then do three sets of five reps for four total sets; work on negative.

Subset with 4 x 5 strict pull-ups

C. “Running Nate”

12:00 AMRAP

2 muscle-ups (sub 2 strict pull-ups / 2 strict dips)

4 handstand push-ups

8 American kettlebell swings (70/53)

200-meter run

Score is rounds and reps

>> On-Ramp

8:00 AMRAP

4 ring rows / 4 parallette dips

4 modified HSPU off box / strict presses

8 Russian KB swings

200-meter run

Score is rounds and reps

Coach Jason moves so fast that he’s hard to catch on camera

030414 WOD

A. In 4:00 with a partner

Partner 1 – Run 100 meters

Partner 2 – Hollow body hold (arms and legs must be extended)

If 2 drops (calves, head or arms touching ground = drop) before 1 returns, do 3 burpees.

B. Turkish get-ups*

3 x 10 Turkish get-ups (5/side) AHAP

Because we’ve done so many snatches with 14.1, we will skip Olympic lifting skill work this week.

C. In 4:00

Run 400 meters

5 power cleans (155/105)

ME box jumps (24/20)

Four rounds, resting 1:30 between each. Score is box jumps.

>> On-Ramp

In 4:00

Run 400 meters

5 hang power cleans with dumbbell or light barbell

ME box jumps / step ups

Three rounds, resting 1:30 between each.

|||—|||

HAPPY BIRTHDAY, THERESA!

Theresa (left) and Sheila are pictured at Sheila’s first marathon last year

I have a lot of good Hana Relay stories. A new favorite came up in 2012, when Frank took off on the first leg, which is considered a sprinter’s course. He recalled pacing off an insanely fast runner in the same heat. He got closer and realized it was Theresa (she was wearing a hat) . . . then the ego kicked in. He barely edged her out as they crossed the handoff line. And Frank told us about how impressed he was with Theresa’s running and how shocked he was that she was his rabbit the whole time. I wasn’t shocked at all; I mean, she’s qualified for the Boston Marathon for crying out loud. It’s not the only time Theresa has made her mark. The longtime Hawaiian Canoe Club member is an accomplished paddler. She’s been CrossFitting with us for over a year, repping out wall balls like they’re badly colored balloons; and her pull-ups are beautiful. Beyond her athletic feats, Theresa is a well-loved wife, mother and daughter. She has a great circle of friends who adore the smart, sweet, stunning woman — and we are among them. Thank you for being such an inspiration, Theresa! You never cease to amaze us with your inner and outer strength!

Welcome March Basics grads Aiko (from left), Zack, Lisja, Bre and Nigel. Just a heads up: This group is already killing it — it’s one of the more advanced crews we’ve seen. Great job, everyone! Stoked to have you at CrossFit Upcountry!

030314 WOD

A. 150 double-unders or 300 singles

EMOM 3 T2B or v-ups

Time cap of 5:00

B. Back squat

60% x 5

70% x 5

80% x 5+

C. Interval Cindy

AMRAP 4:00

5 pull-ups

10 push-ups

15 air squats

Three rounds, resting 1:00 between each. Start rounds where you leave off. Score is rounds and reps.

>> On-Ramp

AMRAP 3:00

5 ring rows

10 modified push-ups

15 air squats

Three rounds, resting 1:00 between each.

|||—|||

CF GAMES OPEN TESTING / RETESTING

Open workouts will be programmed for group classes Friday. For participants and nonparticipants, please be aware that Fridays will run on a relaxed schedule due to scoring / judging. We want everyone to attend and be a part of the CrossFit community as a whole.

For participating athletes, please be aware of the following schedule:

TESTING: All regularly scheduled Friday group classes (if you want to test early, you can request a judge at open gym Thursdays).

RETESTING: 8 – 9 a.m. Saturday at open gym; 10 a.m. Mondays. If you need to retest outside of these hours, you must get approval from a coach beforehand.

SUBMITTING SCORES: Please submit your scores online for validation by Coach Frank no later than noon Mondays.

|||—|||

THIRTY-TWO BIRTHDAY BLUES

Thank you to everyone who sent kind birthday texts and messages over the weekend. It was a rough birthday for multiple reasons, and despite my best efforts to dodge a celebration, Frank and Mary planned a very last-minute party Saturday night. I tried to cancel it Saturday morning, and it resulted in lots of confusion over who knew about it and who didn’t. Where was Tiare (who I’ve known since hs)? Where was the majority of my gym friends? Just so you know, you were NOT left out if you didn’t hear about it in time to make plans. Everyone was welcome to come, but the invite may not have reached you in time. We apologize for our poor planning — I blame it on 32 blues. We value each of you, and we’re thankful that we’re not just a gym but an Upcountry community. Libby’s birthday party is up next; we hear it’s going to be a rager!