Saturday, Dec. 13, 2014

>> dropping deadlift PRs

Congrats to everyone who hit PRs today (which was roughly 90% of those who came out to test), showing a strong finish to our three-month strength cycle. Highlights include: Ron (masters 50+) with a 504lb DL and a bodyweight loss of 15 lbs; Brent with a matched PR at 485; Ashylnn went from a 115 starting weight a couple months ago to 255; Meghan joined CF a month ago and hit 275; Momi (masters 50+) hit 203; Ross hit 285; Theresa hit 203; Erin hit 195; and so many others. We’re extremely proud of each of you. And we got a kick out of your bar-dropping styles, seen in the video above. You folks inspire us — with real, repeatable and measurable results. I’m telling you, there’s something in that Upcountry water. #upcountrystrong

121314 WOD

A. Warmup

B. Stretch

C. In teams of two with each partner alternating whole rounds to complete four rounds each of:

4 strict HSPU

6 chest-to-bar pull-ups

8 overhead squats (95/65)

300-meter run

>> On-Ramp

Modifications and scaling options will be posted on whiteboard

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HAPPY BIRTHDAY, HEATHER!

Heather (green jacket) is a doll. Don’t let her cuteness fool you, though. This petite powerhouse is a former gymnast, and she can get gymnasty with the best of them. Husband and wife supercouple Brett and Heather reside in Ulupalakua and head up many of the operations at Ulupalakua Vineyards. Both are smart, funny and ultra athletic. Brett, though, often goes to the dark side and talks a lot of trash with his bestie, Frank. Heather helped quiet their egos when she did 20-plus strict toes-to-bar during a battle of the sexes challenge a few months back. We love Heather for that day — and so many other reasons. And we can’t wait to celebrate her birthday during the CFUM annual Christmas party. Have a great new year, H-Bomb! We know great things are ahead!

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CHRISTMAS MONKEY MASSACRE

Text me to get directions to the Christmas party, starting at 7 tonight at Libby’s house in North Kihei. Don’t make me take it out on the monkey. We all know how that ended. Sure, there was lots of ribbons and glitter. But it was anything but pretty.