Monday, April 20, 2015

>> uplifted.

Chicken skin stuff at the annual Doc Yogi Memorial Weightlifting Meet in Kula on Saturday. Mahalos to all of our great Hawaii lifters who demonstrate strength on and off the platform, especially our brave CrossFit athletes, Kaikaika (from top), Nikki, Diane and Chris C. To organizers, coaches and servant-leaders of Patao Weightlifting, we are better athletes and humans because of you. And to all friends and family who came to cheer, your support can lift the weight of the world. Mahalo for making this meet one of the best Maui USAW events yet!

We’re stronger together! A few of our Upcountry athlete supporters included Josh (from left), who helped judge, Frank, Anthony, Keoni (also a volunteer judge), Brett and Aaron; the crew is pictured with two-time Olympian Vernon Patao (second from left), founder of Patao Weightlifting in Wailuku. Other Upcountry family members who came to cheer were: Liane and Nate (on their anniversary!), Jessie, Krystle, Elena, Steph and Andrea (also a volunteer).  Thank you all for coming! The support was unreal!

PROGRAMMING NOTE: After much deliberation, we have decided to go with the strength and conditioning templates from Invictus CrossFit, a decorated and proven affiliate based in San Diego, Calif. For the next three months, you will see strength and conditioning work directly from the mind of genius programmer and owner CJ Martin. Please continue to track your strength / conditioning numbers as we will retest our main lifts at the end of three months.

042015 WOD

A. Every 2:00 for 10 minutes:

Back squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Every two minutes, for 4 minutes (2 sets): Back Squat x 10 reps @ 70-75%

*Percentages based off 1RM

B. Two sets for max reps of:

0:60 wall balls (20/14) to 10′ target

0:60 rest

0:60 American kettlebell swings (53/35)

0:60 rest

0:60 strict pull-ups

0:60 rest