Monday, June 23, 2014

You know your hammock is heavy duty when strong men measuring more than 6-feet-tall can easily fit inside. Beach day in Lahaina was a blast. We have lots of video footage to post to the website in the next couple of days. The film will support my theory: Frank’s team had to cheat to win the workout battle (kidding). Thank you to everyone who came out, especially to Kahone for snagging such an awesome spot. It was such a fun day that a group of us stayed from sun up to sun down; we will definitely plan another one soon.

062314 WOD

A. 5:00 time cap

200 double-unders

EMOM 5 air squats

B. Back squat – linear week 2

3 x 5 (add 10# to week 1; if you missed week 1, then do 3 x5 @ 50-60% of 1RM)

C. In 3:00

ME bear complex (135/95)

(Power clean / front squat / push press / back squat / push press)

After each round, sprint 50 meters

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

>> On-Ramp

In 3:00

ME bear complex with dumbbells or barbell AHAP

After each round, sprint 50 meters

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

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HELP KEAKA GET TO NATIONALS!

Help our friend, Keaka, make it to the Senior National Championship for Weightlifting in Utah! Buy a ticket for his benefit dinner by calling Vernon Patao at 281-3664. Keaka, who trains out of Patao Strength & Conditioning in Kahului, is the first Maui senior weightlifter in recent history to make it to national-level competition. Keaka, a Makawao resident and King Kekaulike alumnus, first started training CrossFit and weightlifting at Upcountry Fitness with our friend, Russ; Keaka was with our box from 2012 until May; and he’s now training solely Olympic Weightlifting under Frank Tam, who’s coaching with Vernon under his new weightlifting team, in the same facility as CrossFit Maui. Keaka’s humility, along with strength of body, mind and spirit, give residents much to cheer for. We’re so proud of our friend and can’t wait to see him represent the Valley Isle! Thanks in advance for supporting Maui weightlifting!