CrossFit Upcountry Maui
Posts by CFUM COACH:
Friday, June 14, 2013
>> paparazzi are everywhere.
Scarlet (foreground) gets used to having a coach who doubles as the gym paparazzi. Welcome new CFUM members Scarlet (from front), Anna and Brooke! They move really well; we’re stoked to have them onboard.
061413 WOD
A. 4:00 alternating Tabata
Double-unders
V-ups
(20 seconds on; 10 seconds off. Start with double-unders. Following round is v-ups. If athletes don’t have doubles, do double attempts. You can set clock to TABATA and it will start a continuously running Tabata timer).
B. Deadlift
One rep every 30 seconds for 10:00
For load, use 80% of final weight on 5/31/13 or 70-75% of your 1RM
C. Five rounds for time:
200-meter run
10 overhead squats (75/55)
10 push presses (using same barbell)
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HEAD JUDGE
For those of you who helped judge during the CF Games Open, you realize how difficult that role can be. Adrian oversees all judging for CF HQ, which I would imagine to be a thankless job. Adrian, along with Jason Khalipa, taught my L1 certification at CrossFit Oahu years ago; he’s very intelligent, witty and down-to-earth. It’s cool that this is his official role. Look out for him during the upcoming CF Games coverage.
Thursday, June 13, 2013
061313 WOD
A. Open gym
Take the first 25 minutes of class to make up missed lifts, including the three-position snatch / clean, and/or three-second pause squats. Rep schemes will be posted on the whiteboard.
B. For time:
600-meter run
24 American kettlebell swings (53/35)
24 burpees
400-meter run
18 kettlebell swings
18 burpees
200-meter run
12 kettlebell swings
12 burpees
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GO MOB YOURSELF
Our mobility magician Josh will unveil new spells for the lower body today at 9 a.m. during CFUM’s weekly MOBWOD. If you don’t go for your own benefit, go to see other people’s pain faces. The hurt is an important part of the help, though — working on mobility is vital to the longevity of any athlete. The video below shows one of the pieces for Thursday. See you there!