After a crazy week of running, lifting and more, make sure to restore your body and mind. Check out yoga at 8 a.m. featuring Josh’s sister, Jasmine, who hails from Makawao Yoga. She will take you through a restorative, rehabilitative session — the perfect counterbalance for all the training you do!
>> hana relay recap.
Big mahalos to Libby for taking footage and compiling this awesome video (if it doesn’t come up on your phone, search YouTube for Hana Relay 2014 on your computer); to Sarah and Malu for planning camping with Uncle Ben and Aunty Jen; to Zack and Kahone for driving; to Sheila for making the women’s costumes; to Frank for coming up with men’s costumes; and to all of our runners and organizers. Hana Relay is always a big undertaking — we’re impressed by your efforts to pull off such a successful year!
THURSDAY SCHEDULE UPDATES:
5:45-6:45 a.m.: Open gym
8 – 9 a.m.: Yoga with Jasmine
9 – 10 a.m.: Olympic lifting with Coach Toby
4:30 – 5:30 p.m.: Olympic lifting with Coach Toby
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HAPPY BIRTHDAY, OLA!
This guy is one of the strongest and fastest athletes I’ve ever met. The ironic thing is that he barely tries. Happy birthday to our very own Upcountry fireman, KKHS basketball coach, CFUM comedian and great friend! We love you. But we’re also afraid to write more — because you may hunt us down for this post. Happy birthday, Ola!
All the hammahs were home for maxing out Monday. We had some exciting front squat PRs coming from every class. Keep up the hard work during these testing weeks. We have a couple more days to go before we start on the new strength cycle. Get ready for a heavy dose of that #upcountrystrong.
091714 WOD
A. Three rounds NFT
200-meter run or 250-meter row
20 jumping jacks
10 kips
B. Bench press – TESTING
Take 15-20 minutes to find your 1RM. Warm up to the last weight used, then increase 5-10# for 1 rep. Take at least 1:30 rest between heavy sets. Use a spotter and record your weight.
C. 12:00 EMOM – NFS
Minute 1: 3 ring muscle-ups
Minute 2: 6 ground to overhead (135/95)
Minute 3: 9 burpees
* Substitution for MUs are bar muscle-ups; assisted bar MUs; or 3 chest-to-bar pull-ups and 3 dips per round.
Melissa puts her climbing skills to good use: This feat helped secure the fan-favorite Spirit Award win for the Mutha Cluckers. I wish you could’ve seen the crowd go nuts. This moment was chicken skin.
Mutha Cluckers: First place in female masters division; third place overall for all-female teams; plus a second medal for the Spirit Award.
This chicken head charged all the way to Hana — and back. We noticed it in the parking lot Monday at 9 a.m.’s class.
The beautiful ladies of CFUM’s Mutha Cluckers.
The mother hen who handles it all — from costumes, to planning, to runners and more. You are one amazing chick, Sheila, and we don’t know what we would do without you.
>> inspiring, original cfum chicks.
This Hana Relay post is dedicated to the chicks who started it all. Yes, the Mutha Cluckers came home with their second master’s female team win in three years, along with a coveted Spirit Award prize. But beyond that, many might not know how far their roots go.
These ladies were at the start of different phases of CrossFit Upcountry.
In the beginning, there was Sheila, Andrea and I, doing circuit training movements that Coach Kaye said was this new thing called CrossFit. Soon, we started doing track workouts, and along came Lisa. Flash forward a couple years, and Christy and Melissa joined CFUM. Then Leah was our beloved first new member as official CFUM owners in April 2012. All six of these ladies have a special place in our hearts — not just for their dedication over the years, but for the caliber of their character and for their inner and outer beauty and strength.
When Frank and I took the reins of CFUM, I remember being in awe of these women. They were (and remain) my inspiration — my reason to coach and to train at the best of my ability. I was always chasing them on workouts — literally, since they’re so dang fast — and it forged a deep appreciation for how much they were able to achieve on a daily basis. In their training. Their families. Their work. Their lives.
The 2014 women’s team members represent some of our CFUM masters — the teachers who show us that nothing is impossible, and that true beauty is refined through the trials of hardship, yielding humility and grace.
So, thank you, Andrea, Sheila, Lisa, Leah, Melissa and Christy — you’ve set a strong and steady pace for our community, and you continue to amaze us with all that you do.
Here’s to another great year in the bok boks — I mean, books! Go Mutha Cluckers!
After a crazy week of running, lifting and more, make sure to restore your body and mind. Check out yoga at 8 a.m. featuring Josh’s sister, Jasmine, who hails from Makawao Yoga. She will take you through a restorative, rehabilitative session — the perfect counterbalance for all the training you do!
This guy is one of the strongest and fastest athletes I’ve ever met. The ironic thing is that he barely tries. Happy birthday to our very own Upcountry fireman, KKHS basketball coach, CFUM comedian and great friend! We love you. But we’re also afraid to write more — because you may hunt us down for this post. Happy birthday, Ola!
