Monday, April 28, 2014
Congratulations to Kaikaika and Josh for their strong lifts at the Doc Yogi Maui Invitational Weightlifting Meet on Saturday at CrossFit Maui in Kahului. Also, special shoutout to our friend, Keaka, who qualified for nationals after his stellar performance! Mahalo to Patao Weightlifting coaches Vernon and Val Patao, Lawrence Kauhaahaa, Frank Tam and Brian Okada; hosts Danny and Whitney; and our friends from around Maui and Oahu who participated in the meet. The Hawaii weightlifting community is a great one, and we’re thankful for people working to make Maui a stronger place (I think Vernon came up with this line). Great work this weekend, everyone!
042814 WOD
A. AMRAP 5:00 with a partner
100-meter med ball run (pass at 50 meters)
10 med ball burpee passes (5/person)
10 med ball over bar (5/person)
10 med ball sit-up throws (5/person)
B. Front squat
5 x 2-3 @ 30×1
Build to a heavy set of 2-3, using five total working sets.
C. For time:
400-meter run
Five rounds of the couplet:
10 pull-ups
10 wall balls (20/14)
400-meter run
>> On-Ramp
200-meter run
Five rounds of the couplet:
10 ring rows
10 DB thrusters/air squats
200-meter run
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CFUM WEEKEND WARRIORS
Congratulations to Anders for completing his Level 1 certification course over the weekend at CrossFit Oahu in Honolulu. Anders said he learned a lot and had fun. When you get a chance, ask Anders about his CrossFit experience, which dates back to CFUM’s earlier days — his story is a transformational one, sure to inspire everyone who hears it. We will get his testimonial posted one of these days. In the meantime, we celebrate this milestone with him. Great work, Anders!
Congratulations also goes out to Theresa and Sheila who completed the Big Sur International Marathon on Sunday in Monterey, Calif. The coastline run is one of the most popular marathons in the world due to its beauty (runners soak in views of majestic redwoods and the Pacific Ocean), but it’s also one of the more challenging races thanks to the hills of Highway One. Named the “Best Marathon in North America” by “The Ultimate Guide to Marathons,” the race draws entrants from around the world and regularly sells out. We’re so proud of Theresa and Sheila, our hot mom marathon duo. Just the thought of running for hours makes me tired. What an amazing feat, you two! Safe travels back home!