CrossFit Upcountry Maui

Happy birthday, Tatiana Tiana (in red crown)! I bet you loved celebrating with burpees after 9 a.m. class. Have a happy and healthy new year! Please welcome Tiana and her friend Kulia (left), along with my classmate friend, Liane (not pictured), who are new to CrossFit Upcountry. Classes are so much fun with you folks here!

060915 WOD

A. Three rounds of the following:

1:00 Chinese plank weighted (45/25)

1:00 Row for calories

1:00 Seated Russian twists with medicine ball

B. Take 10:00 to find a 1RM power clean for the day

C. 18:00 EMOM

Minute 1: 5/3 burpee muscle-ups (sub: 3 burpee chest-to-bar pull-ups)

Minute 2: 10-12 box jump-overs (24/20)

Minute 3: 100-meter run

>> On-Ramp

Minute 1: 3 burpees + 3 ring rows

Minute 2: 10 step-ups

Minute 3: 100-meter run

>> making maui’s wish come true.

We didn’t know that when we set out to help fulfill the wish of an 8-year-old boy, we would be the ones filled.

A group of CrossFit Upcountry members, along with athletes from Maui CrossFit Extreme (these Wailuku volunteers assisted on multiple days!) and Lahaina CrossFit (yes, they drove all the way from west side!), helped Make-A-Wish Hawaii organizers build a backyard playground Saturday in Pukalani for young Ryder. During the unveiling Sunday, I couldn’t help but tear up when Ryder ran through the yard to his safe, new play area, waving his arms and smiling, cheered along by about 50 volunteers.

The project, which included renovations of building a fence, gravel walkway, raised garden bed, lawn furniture and more, is the result of two years of planning by Make-A-Wish Hawaii, based in Honolulu. Mario, a CrossFitter and an owner of Oahu-based clothing brand Shakas and Snatches, along with his wife, Tatiana, of Make-A-Wish Hawaii, invited local CrossFitters to help build the structure. They knew it would take some muscle to move 60-pound cement bags, boulders and gravel.

As the old adage says, it’s better to give than to receive. CrossFitters agreed that uniting for the common cause of community, and putting our functional fitness to use, was worth hours and days of heavy labor. We were the ones filled up.

Mahalo to Mario and Tatiana, Make-A-Wish Hawaii, local CrossFits and other volunteers who made this dream possible. Special thanks to our athletes who gave hours and hours of their time, along with their blood (Sheila’s hand busted open when opening a bag of gravel), sweat (Saturday was hot!) and tears (there were few dry eyes during the unveiling on Sunday). Each of you made a difference that will last a lifetime!

Leilehua

Steph and Elias

Elena

Nikki

Keoni

Sheila and Kimo

060815 WOD

A. EMOM 6:00

Even minutes: 100-meter run

Odd minutes: 10 burpee box jumps

B. Back squat – 5/3/1 week 2 | month 2

70% x 3

80% x 3

90% x 3+

Subset working sets with 3 – 5 kneeling jumps / tall box jumps

C. For time:

300-meter run

30 wall balls (20/14)

30 toes-to-bar

20 wall balls

20 toes-to-bar

10 wall balls

10 toes-to-bar

300-meter run

>> On-Ramp

200-meter run

30 air squats / 15 dumbbell thrusters

30 sit-ups / leg raises

20 air squats / 10 dumbbell thrusters

20 sit-ups / leg raises

10 air squats / 5 db thrusters

10 sit-ups / leg raises

200-meter run

Doesn’t this guy look like one of the nicest people you’ve ever seen? We love Kaikaika and all of our nice people! We are really blessed with a box of athletes who care about inner health just as much as they appreciate outward fitness. Keep up the kindness; it will go further than PRs ever will.

NO OPEN GYM TODAY: We will not have open gym from 9 to 11 a.m. today due to Make-A-Wish Hawaii’s project with volunteers from CrossFit Upcountry and other area CrossFits. Our 8 a.m. class will remain as scheduled.

060615 WOD

A. EMOM 9:00

Min 1: 100-meter run

Min 2: 15 leg raises

Min 3: 10-15 box jumps

B. For time:

20 ground to overhead (95/65)

800-meter run

20 ground to overhead

800-meter run

Courtesy: Outlaw CrossFit

>> On-Ramp

10 ground to overhead

400-meter run

10 ground to overhead

400-meter run

C. Mobility

1:00 tricep smash / side / person

1:00 quad smash / side / person

|||—|||

MAKE-A-WISH UPCOUNTRY!

WHO: You! Athletes from CrossFit Upcountry and other area CrossFits (come hang out with our friends from Lahaina CrossFit!)

WHEN: 8 a.m. to 6 p.m. today (Saturday); CrossFit Upcountry volunteers will be there from about 9:30 a.m. until whenever

WHAT: Help build a playground for 8-year-old Ryder at his Pukalani home with Make-A-Wish Hawaii

WHERE: Pukalani home

WHY: Because we can

HOW: Text Kehau for directions; come any time

Local CrossFitters are invited to volunteer today with Make-A-Wish Hawaii to construct a backyard playground for 8-year-old Ryder at his Pukalani home. Helpers will be showing up from 8 a.m to 6 p.m. (or when the project is pau); we will head over there after our 8 a.m. class. Ryder and family will be away during the construction time; they will be surprised on Sunday during a private reveal event. Text Kehau for the address to volunteer Saturday; any amount of time will help. KKHS alumni have a special connection to the project — Ryder’s dad is a class of 2000 graduate. We are certain you will be filled by pouring out your time and energy for this volunteer effort. We know there are many worthy causes out there, but if we can help one person, we make an impact. We hope to see you there!