CrossFit Upcountry Maui

101612 WOD

A. Skill

Skin the cat and progressions

B. Metcon

For time:

800-meter run

30 HR push-ups

20 knees-to-elbows

400-meter run

20 knees-to-elbows

30 HR push-ups

800-meter run

BE A PART OF THE ATTITUDE NATION

For anyone who loves the sport of lifting, Jon North’s Attitude Nation seminar is necessity, like water for a dry soul. After a day of bruised hips, thighs, calloused hands and lots of chalk and sweat, we agreed that it was one of the best certifications we could have attended. Mahalo to Robert and Kristi at RFM for hosting; and of course to the maestro of the Dark Orchestra, Jon North, and his beautiful, graceful and poised wife, Jess. Wanna know how life-altering Jon and Jess’ instruction can be ? Ask everyone from CFUM who PR’d today: Andrea, Russ, Keaka, Frank and Kehau (damnit Jason, get your toe fixed). Best of all, the camaraderie in the gym was palpable. It was a day where people who love lifting lifted a whole damn lot. Check out theattitudenation.com. SALUTE!

101512 WOD

A. Strength

Back squat – week 3

B. Metcon

Find max reps for each movement in 1:00:

• Box jumps (24/20)

• Russian kettlebell swings (53/35)

• Pull-ups

Complete three rounds; resting 1:00 between each round, not each movement.

C. Cash out

3 x 15 good mornings

Yulie’s parents visiting from Korea

101312 WOD

A. Group warmup

B. Metcon

Team “Airforce”

AMRAP in 15:00

20 thrusters (95/65)

20 sumo deadlift high pulls

20 push jerks

20 overhead squats

20 front squats

EMOM: Four burpees

One barbell is used per team. Partner A cycles through the AMRAP while Partner B holds a front plank. Partner A may only work during the plank hold, and he or she is responsible for completing the burpees. Partners switch at any time. Score is total reps.

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Isaac’s new video, filmed by Jon Spenser:

Isaac Stant 10.09.12 Peahi from Jon Spenser on Vimeo.

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THE DAY IS DRAWING NIGH. IF YOU MISS JON NORTH’S ATTITUDE NATION LIFTING SEMINAR SUNDAY, YOU WILL REGRET IT. THAT’S A PROMISE. REGISTER HERE:

Jon North lifting seminar at RFM