Friday, Dec. 12, 2014

The supine rows and full snatches got spicy Wednesday. Eric (left) and Chris blazed through the workout.

121214 WOD

A. Warmup

Run 400 meters then DROM

B. DEADLIFT – TESTING

Take 30 minutes to build to your 1RM, 3RM or 5RM; if you have been consistent, you will go for a true 1RM; if you have been inconsistent or if you are new to CFUM, you will go for a 3 or 5RM.

Suggested warmup loads:

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100+%

C. 7 rounds for time:

7 box jumps (24/20)

7 American kettlebell swings (53/35)

7 v-ups

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WE LOVE OUR COACHES

It was a rare night when most of the coaches were able to get together and celebrate another year well done. We’re so thankful for these servant leaders — the heart of CrossFit Upcountry (from left: Jason, Holley, John, Allison, Toby and Anders). We were just missing Mary and Josh. Mahalo again for all you do; here’s to an even better 2015!

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CFUM CHRISTMAS FLASHBACKS

2012 at Andre and Melissa’s in Haiku

2013 at Scott and Andrea’s in Makawao

Will the monkey pinata be making an appearance this year? You’ll have to come to find out.