CF Upcountry athlete Anna, who also happens to be a pro windsurfer, got her first bar MU on Tuesday during the morning class. Ryan M. got his first at 4:30 p.m. class the same day. Their muscle-ups contribute to 10 new bar muscle-ups total in less than one week. Beware: You may soon reach this milestone too. Great work, Upcountry!
We loved having Lahaina lululemon friends visiting Tuesday, including Staci (from left), Ali and Kimmie. Thanks for driving Upcountry to train with us! Here’s our “awkward shaka” pose.
031616 WOD
A. Run 600 meters or row 700 meters
Then, two rounds:
1:00 front plank
0:45 right plank
0:45 left plank
0:30 flutter kick
1:00 rest
B. Push press
Every 2:00 for 6 sets
4 reps @ 30×1
Superset: 10 KB oblique side bends / side
C. 10:00 AMRAP
5 deadlifts (225/155)
10 burpees over the bar
50-meter sprint
>> On-Ramp
8:00 AMRAP
5 KB deadlifts
10 burpees
50-meter sprint
Congratulations to EIGHT — yes, eight — of our CrossFit Upcountry athletes who got their FIRST bar muscle-ups, thanks to 16.3. PRs include (clockwise from top left) Cody; Ramone; Keoki; Kaipo; Kaimana; Theresa; Liane (not pictured); and Kelsie (not pictured). It’s moments like these that make the open worth it. Here’s to sticking to this fitness journey — holding on to the faith that you WILL surprise yourself along the way. What once was impossible is now possible. Great job, everyone!
031416 WOD
A. Three rounds of the following:
0:30 hollow hold / rock
0:30 rest
0:30 arch hold / rock
0:30 rest
0:30 wall walks
0:30 rest
B. Power clean
Take 10 to 15 minutes to build to a challenging single
C. Every 3:00 for 18:00 (6 sets)
Sets 1, 3, 5: Run 200 meters, 10 box jump-overs (24/20), 12 toes-to-bar
Sets 2, 4, 6: Row 250 meters, 15 Russian kettlebell swings (53/35), 10 handstand push-ups
>> On-Ramp
Sets 1, 3, 5: Run 100 meters, 10 step-ups, 12 leg raises / tucks
Sets 2, 4, 6: Row 150 meters, 15 Russian kettlebell swings, 10 seated dumbbell presses
