111412 WOD
A. Strength
Press – linear week 7
B. Metcon
Four rounds for time:
200-meter run
7 hang power cleans (95/65)
14 v-ups
28 double-unders
C. Cash out
2:00 ME muscle-ups (bar or ring) *
* MU substitutions will be offered at the box.
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Frank and I started CrossFit in spring of 2009. I remember quitting my 24Hour Fitness membership a couple weeks later. We’ve never turned back, and this video reminds me of some of the reasons why…
111312 WOD
A. Strength
Back squat – linear week 7
As we reach max loads the final weeks of this linear series, our metcons will be light. We are testing your 1RM in each of the three lifts the last week of November. Please make sure to stick with the strength progression — it’s pivotal that you have your 1RM or estimated 1RM as we enter the new year, when we will implement a percentage-based strength training program. Keep up the great work!
B. Metcon
Interval “Cindy”
3:00 AMRAP
5 pull-ups
10 push-ups
15 air squats
Complete three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is rounds and reps.
C. Cash out
Team prowler push
Classes will split into teams for 4:00 prowler push relay with #25 plates.
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USAW certification course last weekend at Valley Isle Fitness in Kihei
HALIIMAILE — Your coaches are stacked out after a crazy certification season, with the most recent being the USAW course last weekend in Kihei. Kehau attended, thanks to a gift from CFUM member Peggy King and help from decorated weightlifter Jim Moser. After two days of Olympic weightlifting movements and practical application, alongside her former coach and sansei Robert Kikuchi of RFM and Upcountry Fitness friend Josh, among other participants, the Maui residents heard back that everyone received a passing grade.
The USAW course comes on the heels of the CrossFit L1 certification course on Oahu, where all six CFUM members who took the class received passing scores. Frank, Russ, Mary, Melissa, Holley and Craig now have their L1 certificates. Frank, Mary and Russ have completed a previous shadowing class and will begin to phase in as lead coaches of designated weekly classes. CFUM is implementing a system for potential coaches and will continually evaluate existing and potential coaches to cultivate a top-level staff.
Prior to the L1 cert was the Jon North Attitude Nation weightlifting certification in October, and the CrossFit Olympic Weightlifting certification course in August. Kehau and Frank did both; Jason and Russ completed the Jon North cert; and Allison completed the CF Olympic Weightlifting course.
We’re proud of every CFUM member continuing his or her education through vast and varied informational avenues in the CrossFit community and beyond. As a result, Upcountry is pretty stacked! It doesn’t get much better than this… Thanks to all who made it possible.
ONLY ONE CLASS WILL BE HELD AT 8 A.M.
In observance of Veterans Day, we will complete the Hero WOD “Jack.”
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
111212 WOD
A. Group warmup
B. Metcon
“Jack”
AMRAP in 20:00
10 push press (115/75)
10 kettlebell swings (53/35)
10 box jumps (24/20)
* Hero WOD may be completed individually or in teams of two, with only one person working at a time.
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Possibly one of the first things you’ll notice about Jermaine is her awesome smile. She’s graceful, kind and compassionate, and it all sort of radiates through her grin. Get her on a pull-up bar or under some weights, and she transforms into a serious machine, her movements often perfect in form and her drive unwavering. I remember her first group workout lasted close to 30 minutes, and she refused to back down. Since then, her CrossFit progress has been uncanny, and she inspires her husband and sons, as well as her CFUM family every day. We’re so thankful to have a strong mom, wife and friend like you, Jermaine! Can’t wait to celebrate your new year of PRs!
With Jermaine’s birthday Saturday, we started a new CFUM tradition, which we lifted from our friend, Lu, who’s a former Oregon box owner. During birthdays at her old box, she had the birthday athlete wear a tutu and a weight vest. So we decided to get weight vests and crowns (you’re lucky we didn’t get tutus). If you show up on your birthday, get ready for #5-#25 of added weight, and your very own shiny head piece to make the WOD that much better. We had Jermaine and husband Warren (who’s birthday was recent) break them in, and they reported that the experience was pretty fun. Maybe they were referring to the feeling once it was all over…