Monday, Nov. 3, 2014

Jian (front row at left) is pictured with our competition crew on Saturday morning. If you are willing to commit to competition (USAW, CrossFit team / individual / masters events), we would love to have you at early-morning Saturday WODs. The only requirement is that you have to sign up for competition. Check in with your coaches for more details.

>> cultivating long-term community.

We love having drop-ins; but it’s really special when we have regulars who spend time with us during their trips to Maui. Jian, a three-time Canada West Regional team competitor and creator of youth leadership and fitness program, Varsity Initiative, www.varsityinitiative.com, has been visiting our box since Kaye was at the helm. Jian’s wife and son are also on vacation; he drives all the way from Kihei to attend our 5:45 a.m. class. Be sure to give this guy a hug before he leaves Wednesday. Thanks again, Jian, for being a positive part of our community year after year!

110314 WOD

A. 4:00 Tabata

Alternating double-unders

Sit-ups

B. Back squat

75% x 5

8% x 3

95% x 1+

C. For time:

20-calorie row

20 front squats (115/75)

20 pull-ups

20 double-unders

20 reverse lunges with barbell overhead (115/75)

20-second L-sit hold from bar

Do 5 burpees any time you cannot do an exercise unbroken.

>> On-Ramp

20-calorie row

20 air squats

20 ring rows

20 lunges with bumper plate overhead

20-second tuck from bar

Do 5 burpees every time you cannot do an exercise unbroken

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PRs ALL OVER THE PLACE

Getting your first ring muscle-up is a huge milestone for a CrossFitter; it involves lots of monotonous behind-the-scenes work. But the payoff is awesome. Congrats to Kaika who got his first one Saturday; and to Patti who beat her snatch by nearly 10lbs. It was a good weekend!

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AND OUR PALEO WINNER IS . . .

We can’t wait to tell you! The results were very, very close. Holley and Kehau are studying the data and doing lots of advanced “mathematics” to determine our champ. Decision will be posted soon. In the meantime, we’re heading into the dangerous holiday season. Have a plan for healthy eating before the string of sugary, booze-filled parties hit — you’ll be happier in the new year if you make smart choices now. Keep up the good work!