CrossFit Upcountry Maui

About CrossFit Upcountry Maui

Posts by CFUM COACH:

Friday, August 9, 2013

Student athlete Traesyn, Gabby’s son, knocks out strict, unassisted handstand push-ups like it’s no big deal.

080913 WOD

A. In 5:00 with teams of two:

Partner 1 – 30 double-unders

Partner 2 – plank hold (choose among front, left, right)

Switching; if 2 drops hold before 1 finishes, 5 burpee penalty at end.

B. Deadlift

3 x 5 (+10 pounds to last time; if you missed it, do not increase)

C. AMRAP in 9:00

3 DB burpee DLs (40/25)

3 T2B

6 DB burpee DLs

6 T2B

9 DB burpee DLs

9 T2B
. . .

Add three reps with each round. Score is last completed round, plus additional reps.

LAST DAY OF WHOLE 30 IS UPON US!

>> preach it, cookie monster.

We’ve seen some amazing progress with a handful of our athletes who have stuck to Whole 30. Today marks the final full day of the challenge.

Whole 30 is a sometimes arduous, yet effective, way to reset your dietary habits, rid your body of preservatives and additives and learn about the foods you’ve been consuming. We recommend this style of eating as much as possible, although it’s not designed to be accomplished successfully year-round.

From here, some of you are extending your Whole 30, while others are transitioning onto paleo. The one thing to guard against is falling into an extended bingefest, which will undo the hard work you’ve achieved.

Stay strong, come up with a strategy for transitioning off Whole 30, and continue to use the support group and resources we’ve gathered at CFUM.

Congratulations to all who participated! Your greatest reward is a healthier body.

Thursday, August 8, 2013

080813 WOD

A. Make up

Take the first 25 minutes of class to make up missed lifts, including:

Front squat 3 x 3

2 x full snatch 8:00 EMOM

Push press 4 x 6

B. Group stretch

C. For time:

600-meter run

Five rounds of the couplet:

10 box jumps (24/20)

10 pull-ups

600-meter run

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DO YOU KNOW THE MOBILITY MAN?

>> meet him at 9 a.m. today.

Congratulations to our mobility man Josh who just PRd his snatch at 225. Check out his form — it’s pretty awesome. No doubt strength and technique (and a tie-dye headband) are at play; but Josh also demonstrates that mobility is vital to successful athletic performance. Come to the MOBWOD today (Thursday) at 9 a.m.; the focus this week is on upper body. Don’t miss your opportunity to move well; see you there!

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