WOD (Workout of the Day)

Sunday is Funday! Go out and do something you enjoy…. like surfing!

This is Mikela, my son’s girlfriend, on a recent surfing trip to Namotu, Fiji.

Today is Mega Metcon day! Do something to get your heart pumping fast! Here are some suggestions:

• After an easy 10 or 15 minute jog run uphill doing intervals of 2 minutes hard, one minutes easy, for 18 minutes (6 hard cycles)
• Do the same thing only on a stairmaster.
• Swim laps alternating one hard lap with one easy half lap for 20 minutes.
• Go for a mountain bike ride in the Makawao Forest pushing the pace around the West Loop.
• Hike the trails of Olinda maintaining a steady hard pace for one hour.
• Hit the track for 800m repeats (shoot for 4 with approximately 3 minutes rest between each effort.) Log your times.
• At the track do 400m repeats (shoot for 6 with 2 minute rest between sets.) Log your times.

Remember, CrossFit isn’t a sport.  It’s what gets you stronger to go out and enjoy the ones you do!

Have a great weekend everybody!

An “Eva” inspired WOD

(apparently we were all suppose to wear pink, but I didn’t get the memo!)

4 rounds for time:
2 minutes of jump roping
30 kettle bell swings
30 pull ups

Hard workout. Amazing efforts!
Remember, Saturday is mega METCON day. Get anaerobic!