Quote of the day: “Thrusters on a Monday?” I think Gabby said this at the 6 a.m. class. The early bird class is growing. It’s impressive that people can wake up, let alone work out, before the sun comes up.
Here are some photos from the 5 p.m. class, which is another tough one because it’s at the end of what can be a long work day for some. The class had a very cool sense of camaraderie today with Coach Adam back. Monica and Adam offer a great sense of encouragement, for one another and for everyone around them.
Lisa
Coach Adam
Monica
Bonus points for naming this pint-size powerhouse at the 5 p.m. class. Hint: She’s only been CrossFitting for a little more than a month.
Here’s the workout for Tuesday, April 17, 2012
A. Skill
Turkish getups
3 x 5 per arm, increasing weight with each set
B. WOD
Three* rounds for time:
400 meter run
40 DU
30 sit-ups
20 burpees
10 dips
* This WOD was originally programmed for Thursday as an endurance workout in the 30-minute domain. Due to the time it takes to do TGUs, it has been changed to three rounds.
Congratulations are in order. First: Welcome our newest CFUM members, Naomi (left) and Leah. The two, who are new to CrossFit, competed a recent basics course and exhibited natural athletic ability. They learn really quickly and will be jumping right in to classes this month. Please introduce yourself and make them feel at home.
Naomi and Leah: Are you sure you haven’t already been CrossFitting?
Second: MELISSA GOT HER FIRST MUSCLE-UP SATURDAY! READ THE CAPS AS DIGITAL YELLING. We are so proud of her — it is truly an achievement for any CrossFitter. Day after day, Melissa executes excellent body control; she worked up to the MU with strict pull-ups and dips, which should be required before ever attempting one. Congratulations, Melissa! Hope you got to celebrate this weekend!
No goal is out of reach, and each one is worth mentioning. Whether a MU, a strict push-up, weight loss, even running a 400-meter without stopping — we are here to support each athlete and mark personal accomplishments. Remember: Every member has different body shapes, skills, strengths and weaknesses, and we will continue to cheer just as loudly for each individual’s achievement — none is more significant than the other, and all are worth celebrating.
HOUSEKEEPING NOTE: Frank has been working in the gym this weekend to enhance your CFUM experience, through safety, efficiency and organization. Thank you for being patient as we improve the great work that’s already been started, and please be mindful of returning equipment to its proper place. Whiteboard locations, pull-up structure and bumper plates have been moved.
Here’s your workout for Monday, April 15, 2012
A. Strength
Back squat – linear week two (add 10#)
B. WOD
10-9-8-7-6-5-4-3-2-1 reps for time:
Thrusters (65 / 95)
5-10-15 yard shuttle run between each round
* Three markers will be set up five yards apart. Like basketball court or football field shuttle runs, run to the first cone and back, run to the second cone and back, and run to the third cone and back.
Finally, here are some pictures from a busy week at CFUM:
Burpees, burpees everywhere. Watching each class push through the suck today was inspiring. There’s nothing like getting down, and up, and down and up again — 100 times!
Here’s the workout for Saturday, April 14, 2012:
Kick off the weekend right — with lots of sweat. WOD will be announced at the gym.
DON’T FORGET: A single, condensed class will be held Saturdays at 8 a.m. starting this week.
*****
MARK YOUR CALENDARS: Coach Christie’s farewell party this Wednesday
Coach Christie will be returning home to California this Friday to live near family and pursue her goals in health and fitness. She has been a pivotal part of the CF Upcountry Maui community for more than a year, and has offered steadfast training and support to everyone she encounters. Being a coach often means putting others first, and Christie has clocked countless hours, many times behind the scenes, for the betterment of CFUM. While her handstands, back-bend kickovers and rock-hard core work will be missed, her friendship will be missed the most. Let’s wish her well and show our gratitude as she embarks on this exciting, new journey! Oh, and thankfully, she’ll be coming back regularly. She’s already looking for Maui tickets. We love you, Christie!
Lisa
Coach Adam
Monica
Bonus points for naming this pint-size powerhouse at the 5 p.m. class. Hint: She’s only been CrossFitting for a little more than a month.
