Kehau

HOLIDAY SCHEDULE REMINDER: In observation of Kamehameha Day, we will have a condensed holiday schedule of 8 a.m. and 5 p.m. classes only.

Here’s the workout for Monday, June 11, 2012:

A. Strength – week one

1. DB squat (3×10)

2. DB Bulgarian split squats (3×10)

B. Metcon

“Kaye”

400-meter run
50 squats
40 sit-ups
30 double-unders
20 push-ups
10 lunges
20 push-ups
30 double-unders
40 sit-ups
50 squats
400-meter run

CrossFit Upcountry Maui founder Kaye Whitney was born June 11, 1958; annually, we will be doing this WOD on June 11 in remembrance.

Happy 27th birthday, Helena! We forced her to pop 27 balloons with burpees on Saturday before the WOD. Her unofficial time was just under a minute. This awesome idea came from Tiff, a friend of mine on Oahu, who was a part of Hardass Fitness, CrossFit Hawaii.

Kim A. meets Elizabeth. Kim had awesome full cleans today. As you know, Elizabeth is no joke. It’s a tough WOD. Good work today, everyone!

Here’s the workout for Saturday, June 9, 2012:

For time:

Run 800 meters

Run 400 meters

Run 200 meters

After each run, perform the triplet:

20 Russian kettlebells

10 push ups 

10 sit-ups (sorry for typo; yesterday was a busy day)

5 handstand push ups

CFUM NEWS: CONGRATS ISAAC for getting your first MU today! I was yelling “yes” and “no” at the same time, as I couldn’t reach my video button in time. We’ll catch it on film next week. Awesome job for staying at it. Muscle-ups are contagious Upcountry. We have had three in recent weeks, and a handful more of you are within days of getting it. That CF milestone is worth celebrating!

Other accomplishments are piling up on the PR board. Add your CFUM personal records — anything that you’ve achieved — on the whiteboard. Don’t just write what you think others will be stoked on — document all of it; write down anything that YOU are excited about. This journey of fitness is yours — enjoy each day, each WOD, each step of your healthy lifestyle!

HOLIDAY SCHEDULE: Monday is a state and county holiday. In observance of Kamehameha Day, we will run a condensed schedule with TWO classes: 8 a.m. and 5 p.m. Have a great weekend!