CrossFit Upcountry Maui

052913 WOD

A. Dips

5 x 3

If you have ring dips, work on kipping

A. Clean and jerk

10:00 EMOM

2 clean deadlifts to shrug + 1 power clean + 1 push jerk

C. For time:

“Power Elizabeth”

21-15-9

Power cleans (135/95)

Ring dips

 

It’s always impressive to see who turns out for Hero WODs. Great work to all of you who pushed through “Schmalls” on Memorial Day, which was a small way to recognize the great sacrifices made for our freedom. Thank you to men and women in uniform — military, police and fire — who daily protect us.

052813 WOD

A. 200 double-unders

EMOM 7 air squats

6:00 time cap

B. Front squat

Take 20 minutes to work to a heavy set of two. If you are feeling a new 1RM, go for it.

C. In 3:00

5 burpee box jump-overs (24/20)

10 American kettlebell swings (53/35)

5 burpee box jump-overs

10 toes-to-bar

Complete three rounds, starting subsequent rounds where you leave off and resting 1:30 between each. Score is total rounds and reps.

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HAPPY BIRTHDAY, KEAKA!

I’ve known Keaka since high school. He was always a standout athlete. Keaka has been with CFUM since our start; along the way he’s nailed some impressive benchmark times in Helen, Filthy 50 and others. More than his stunning strength and speed, though, Keaka stands out for his character. His clear sense of purpose drives him to serve our community; he’s often doing outreaches and fundraisers for local causes. We’re thankful to know such a great guy, and we celebrated with his friends and family Monday. Happy birthday, Keaka! Here’s to many more PRs ahead. Good thing you got out of a weight-vested birthday WOD. You may not be so lucky next time.

REMEMBERING OUR ‘LOST PROTECTORS’

ONE CLASS ONLY AT 8 A.M. DUE TO HOLIDAY

We remain forever grateful to men and women in uniform, and to their families, who sacrificed time, energy — and even their lives — for our freedom.

To mark Memorial Day, CFUM will do a Hero WOD.

What’s a Hero workout?

“To the average CrossFitter, Hero workouts are symbolic gestures of respect for our fallen. CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.” (Fallen But Never Forgotten, CFJ)

Read more on the background to these poignant workouts here: “Fallen But Never Forgotten”

052713 WOD

A. Group warmup

B. “Schmalls”

Run 800 meters

Then two rounds of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Scaling option A:

Run 800 meters

Then ONE round of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 800 meters

Scaling option B:

Run 400 meters

Then ONE round of:

50 Burpees

40 Pull-ups

30 One-legged squats

20 Kettlebell swings, 1.5 pood

10 Handstand push-ups

Then,

Run 400 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.