Monday, Jan. 26, 2015

>> strong roots.

Congratulations to our little powerhouse, Tiare, who won second place at the annual Winter Strength Challenge at Lahaina CrossFit. Tiare nailed PRs in her full clean and overhead squat; she pulled 50 deadlifts at 185 pounds, even though she weighs next to nothing. Great work to all athletes and friends who showed up from gyms across Maui. The event marked another year of showcasing local athletes and providing a fun time for everyone who came out.

Looking back, LCF has hosted the most local CrossFit throwdowns of any other box. Their dedication to organizing, emceeing, hosting, programming and all the behind the scenes work that goes into event planning is commendable. We are proud to call Anthony and Megan great friends, and we are impressed with their work to cultivate healthy and happy communities on Maui. In fact, Frank and my first competition experience was at LCF back in 2010 — and it was a super fun time. It’s important to remember your roots! Mahalo again for all you do, LCF!

012615 WOD

A. 6:00 in teams of three

1) Row 250 meters

2) ME jumping jacks

3) ME arch to hollow

Switching every 250 meters

B. Back squat

Every 2:00 for 10:00

6 x 65%

4 x 75%

2 x 85%

2 x 90%

3-5 x 85%

Strength by Invictus CrossFit

C. CrossFit Games Open Workout 11.4

10:00 AMRAP

60 bar-facing burpees

30 overhead squats (120/90)

10 ring muscle-ups (sub: bar muscle-ups or one strict pull-up + one strict dip per MU)

>> On-Ramp

10:00 AMRAP

30 burpees

15 overhead squats / front squats

10 ring rows / 10 dips