CrossFit Upcountry Maui
Posts by CFUM COACH:
Friday, Nov. 1, 2013
110113 WOD
A. 5:00 ME team row with up to four teams
Rower: 1:00 ME
Resting teammates: ME sit-ups (keep running tally)
Switching at 1:00 mark. Add total sit-ups to max distance after time is up for score. Losing teams do 10 star jumps with penalty phrase.
B. Deadlift – Wendler week 4; month 1 [ DELOAD ]
40% x 5
50% x 5
60% x 5
C. For time:
200-meter run
Three rounds of the triplet:
10 power cleans
20 Russian kettlebell swings
30 double-unders
200-meter run
* No RX weights due to deload week
>> On Ramp
For time:
200-meter run
Three rounds of the triplet:
5 power cleans
10 Russian kettlebell swings
15 double-unders
200-meter run
Thursday, Oct. 31, 2013 – HALLOWEEN
>> MOBWOD just got scarier. Josh, our resident mobmonster, will be decked out in costume to celebrate Halloween during the mobility session today at 8 a.m. Be ready to roll out your deepest fears, and kinks, with an upper-body focus this week. But truly, what’s more fun, or more frightening, than seeing Josh in costume? Come in Halloween gear or not; he’s got lots of tricks — and no treats — in store. See you there!
103113 MOBWOD
A. Review – lower body
Hamstring stretch with band (2:00 / leg)
B. Shoulders and neck
1. Upper trap / first rib mob with lacrosse ball (2:00/side)
2. 3-in-1 neck/front rack/overhead stretch with band (2:00/side)
3. Scapula “stretch” (2:00/side)
C. Forearms
Barbell rolling (remainder of class)
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NO OPEN GYM AT 4:30 P.M. ON HALLOWEEN
If you want to do something at home, we recommend the workouts below. Is she for real?