CrossFit Upcountry Maui
Posts by CFUM COACH:
Friday, Sept. 6, 2013
>> wodkillas.
We don’t get to say it enough: Each of you are pretty impressive. I marveled at Juli’s power clean and jerks Wednesday, thinking about how her form gets better and better and how she uses some pretty heavy weights. Other standouts from that day included Lauren, who nailed 20 dead-hang pull-ups, and Trae, our student athlete, who got 19. You folks don’t disappoint! Keep up all the hard work. We’re proud of you.
090613 WOD
A. Three rounds NFT
10 supine rows
20 reverse lunges (10/side)
30 double-unders
B. EMOM 8:00
2 x clean high pull / 1 x power clean / 1 x front squat
C. AMRAP in 10:00
6 deadlifts (bodyweight)
9 toes-to-bar
12 box jumps (24/20)
|||—|||
HAPPY BIRTHDAY, KRYSTLE!
One of our favorite families — Krystle, daughter Kamele, and Chris — will celebrate Krystle’s birthday today. The hot mom and former Baldwin High cheerleader started with us last fall — she’s quickly progressed as an amazing CrossFit athlete and a standout lifter. Krystle has uncanny flexibility and speed under the bar — watch her snatches and cleans to see what a real squat should look like. More than her physical ability, she is a great mom, who models true strength for her daughter, Kamele. Together with Chris, a rad athlete in his own right, the group is among our CFUM consistencies. We wouldn’t be the same without this family, our family, and we’re thankful to have the trio at our box! Have a great birthday, Krys! Let yourself have some cookie butter for crying out loud . . .
Thursday, Sept. 5, 2013 – NEW SCHEDULE
>> new mobwod time, open gym series.
We’re excited to launch a new MOBWOD time at 8 a.m. Thursdays (today) instead of 9 a.m. The popular class is earlier, so you can mobilize, then get wherever you have to go. Mobility magician Josh continues to lead us through mob work that’s almost too good to be true. Come and feel the difference for yourself.
Also, we’re starting new one-hour OPEN GYM sessions at 9 a.m. and 4:30 p.m. Thursdays. Instead of having to do a programmed metcon with a group class, you get to decide what you work on. With access to the gym, overseen by our coaches, you have the freedom to tackle your weaknesses, hone your strengths, make up missed metcons or do a WOD with CFUM friends. We are considering adding a 6 a.m. open gym session Thursday, and we will keep you posted on any news.
Happy training!
090513 MOBWOD
A. Review
Ankle / calf mobilization
1. medial shin smash with lacrosse ball – 2 min. / leg
2. foot arch mob with lacrosse ball – 2 min. / leg
B. Dips and pull-ups piece
Addressing motor control issues and mobility restrictions
1. internal rotation mob with barbell – 3 min. / arm
2. classic lat smash with roller or barbell – 3 min. / side