Due to the federal, state and county holiday of Fourth of July, we will observe a condensed schedule of one class at 8:30 a.m. Friday. We will do a hero workout to honor servicemen and women who ensure our independence. Thursday and Saturday classes will not be affected and will continue as scheduled. Have a happy and safe holiday weekend!
070214 WOD
A. 5:00 with teams of two:
Partner A) 30 double-unders or 30 double-under attempts
Partner B) plank hold any style
Switching; after each complete both movements, 50-foot crab walk (up and back the length of metcon room) before starting next round.
B. Bench press – linear week 2
3 x 5 (add 5# to week 1)
Subset with 3 x 5 weighted strict pull-ups / strict pull-ups / or assisted strict pull-ups
C. In 3:00
Sprint 100 meters
6 handstand push-ups
12 box jump overs (24/20)
ME hang power cleans (135/95) *
Do five burpees every time you let the bar drop / touch the ground
Four rounds, resting 1:00 between each. Score is total HPC.
>> On-Ramp
In 3:00
Sprint 100 meters
6 modified HSPU
12 box step-overs
ME dumbbell hang power cleans AHAP
Four rounds, resting 1:00 between each. Score is total HPC.
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Film by Noah Clemons
Toby’s freakishly strong. And fast (yes, he sandbags the running because he can actually sprint really fast). And explosive (he box jumps tables, tall buildings and power lines — well, maybe not power lines — but he jumps things that are pretty high). Any time he picks up a weight, it looks like he has a special bar — one that weighs less than the ones other people have; maybe it’s made of Styrofoam. What’s cool to watch, though, is Toby’s strength of character. I noticed early on that he would congratulate each person in the class after completing workouts. He’s also helped encourage others through tough WODs and competitions. Toby has a gift — athleticism plus servitude. This is seen in his class coaching — he’s more focused on helping others get better than he is on helping himself. Can you imagine a coach who only cared about his or her own progress? We are extremely grateful to have such an awesome addition to our CFUM team. In a society where self is central — it’s refreshing to have a friend who’s focused on giving instead of getting. Have a great birthday, Toby! Don’t go too crazy in Vegas!
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I’ve known Patty since kindergarten. And I’m grateful to have a best friend who is a strong support behind all the “excitement” of our small business. She helps keep my head on straight, and she offers encouragement to everyone in a five-foot radius. Everyone who knows Patty is blessed because of it, as iron sharpens iron. Have a great birthday, Rizzo! See you at 5:45 a.m. class today (32 burpees are waiting for you)!
070114 WOD
A. Five rounds NFT
3 strict pull-ups
6 push-ups
9 air squats
B. Every other minute for 10:00 (5 sets)
1 x full snatch from high hang
1 x full snatch from floor
Load at 75-80% of 1RM; take time to properly set up and focus on positions
C. Three rounds for time with a partner:
Run 400 meters
Row 500 meters
30 sit-ups
One person runs while other rows; then switch. Then both do 30 strict sit-ups (no arm drive).
Optional individual workout (if class doesn’t have an even count)
Three rounds for time:
Run 400 meters
Row 500 meters
30 sit-ups
>> On-Ramp
Two rounds for time:
Run 400 meters
Row 500 meters
30 sit-ups
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Photos from top: Tiare competed in the SICest of the Pacific West competition in June; she took a seminar with CF Games powerhouse Elisabeth Akinwale a few months ago; and she took a leadership conference on Oahu around 1997-98, where we met.
Tiare is the same outgoing, funny and accomplished person I met in high school. What’s different now is that she is in better shape, if that’s possible (she was always fit). The mother of two has achieved so much in her short time as a CrossFitter. From handstand push-ups, to muscle-ups, to pistols, to shocking stamina, to strong power lifts and more — Tiare daily shows what natural talent looks like. And we’re confident the best of her is yet to come. What many may not know about Tiare is that her feats aren’t solely related to CrossFit. She’s a longtime waterwoman, who’s earned recognition in the professional SUP realm and in the Hawaiian Canoe Club paddling community; she also is a gifted performer in hula, silk aerials and acrobatics, who’s known for local and international shows. There’s more: Tiare’s business, Otaheite, in Wailea, is a thriving beach chic boutique, celebrated for its local fashion and jewelry designs. It’s pretty amazing to quantify all that this busy mom pulls off on a daily basis. But I had a hunch that the same driven, hard-working, intelligent person I met all those years ago would do great things. Have a great birthday, T! Congratulations on all you’ve done in only 32 years!
