CrossFit Upcountry Maui

Michelle K. is our version of a superwoman. This strong mom inspires us daily!

040815 WOD

A. Four rounds NFT – 6:00 time cap

10 triceps band pull downs

10 per side KB oblique side bends

250-meter row

B. Press

Take 10-15 minutes to build to a three-, two- or one-rep max. Record your lift.

C. “Mini-Chief”

3:00 AMRAP

3 power cleans (135/95)

6 push-ups

9 air squats

Three rounds, resting 1:00 between each. Pick up where you leave off. Score is total rounds and reps.

++ Compare to October 15, 2014

>> On-Ramp

3:00 AMRAP

3 hang power cleans

6 modified push-ups

9 air squats

Three rounds, resting 1:00 between each. Pick up where you leave off. Score is total rounds and reps.

++ Compare to October 15, 2014

Cody only knows one style of squatting: Deep.

040715 WOD

A. 10:00 EMOM

1 x power snatch

1 x snatch balance

B. For time:

600-meter run

Five rounds of the couplet:

50-foot walking lunges with plate overhead (45/25)

10 toes-to-rings

600-meter run

>> On-Ramp

400-meter run

Five rounds of the couplet:

10 lunges

10 v-ups

400-meter run

C. Mobility

Trap smash with lacrosse ball 1:00 / side

Couch stretch with bands 1:00 / side

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OLY PRS CONTINUE . . .

Our lil’ beast Nikki PRd her jerk by 11 pounds Monday evening. We are so proud of her for signing up for the Doc Yogi meet, possibly as a 53kg lifter. Putting yourself in uncomfortable situations and learning to enjoy the journey, with all of its ups and downs, are substantial parts of progression. We commend everyone who is making gains by staying persistent and positive!

Saturdays are so much fun! Just ask Team Chris: Chris S. (left) and Chris L. We hope you had a restful Easter Sunday with friends and family.

040615 WOD

A. 5:00 in teams of two:

Partner 1) Run 100 meters or row 150 meters

Partner 2) ME box jumps

Switching

B. Back squat

Take 15 minutes to find a 3- to 5-rep max for the day. RECORD your lifts — we will need them for your new strength cycle starting next week. If you miss the squat, please make it up this week.

C. Four rounds of:

0:45 ME wall balls (20/14) to 10′ / 9′ target

0:45 ME chest-to-bar pull-ups

1:30 rest

>> On-Ramp

0:45 ME air squats / dumbbell thrusters

0:45 ME ring rows

1:30 rest

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2015 SNATCH PR OUTBREAK

The snatch PRs continue with Chris C. nailing a coveted 225 snatch PR on Saturday — at a bodyweight of — wait for it — 156. The same day, Gabby pulled a PR from the floor at 135. She caught 145 easily but didn’t stand it up. Last week, Frank PRd, then Brett, now Chris and Gabby.

Your teamwork and positivity always pays off. Keep inspiring one another, believing the best about those around you. When you give the gift of encouragement, you get uplifted as well!

UPCOMING EVENT: Watch Chris C., Kaikaika and Nikki participate in the USAW-sanctioned Doc Yogi Memorial Weightlifting Meet on Saturday, April 18, at 7984 Kula Highway, Kula. First session starts at 10:30 a.m., with weigh-ins at 8:30 a.m. For details, contact Coach Frank Tam at Patao Weightlifting or click on this link: Doc Yogi Memorial Weightlifting Meet. Registration is closed, but spectators may attend free.