Great job on all of your PRs! We saw some big lifts and some new gym records. We will be taking a much-needed deload this week. We will be introducing a new strength cycle next week.
072715 WOD
A. 8:00 EMOM
Odd minutes: Run 100-meters
Even minutes: :20 hollow rock hold + :20 arch hold
We had dozens of deadlift PRs today, and we couldn’t be more proud of you! This week was one of the most exciting ones of the summer. Keep up the great work, Upcountry!
072515 WOD
A. Every 3:00 for 9:00
Run 200 meters
15 push-ups
10 v-ups
B. Stretch
C. For time:
400-meter run
50 double-unders
40 sit-ups
30 wall balls (20/14 to 10′ target)
20 Russian kettlebell swings (53/35)
10 ring dips
20 Russian kettlebell swings
30 wall balls
40 sit-ups
50 double-unders
400-meter run
>> On-Ramp
For time:
200-meter run
25 double-under attempts / 50 singles
20 sit-ups
15 wall balls / DB thrusters
10 Russian KB swings
5 ring dips
10 Russian KB swings
15 wall balls
20 sit-ups
25 double-under attempts / 50 singles
200-meter run
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VA GAMES TRYOUTS TODAY!
>> va games tryout details
Hawaii VA Games, the largest team competition in the state, kicks off Sept. 5 at the Blaisdell Arena in Honolulu. Last year, we had two teams participate; this year — we are having three! We’re stoked to join other Maui affiliates in representing the Valley Isle. And we welcome EVERYONE at CrossFit Upcountry to try out, if you have the desire to be a part of a four-person team (two men/two women).
WHO: Everyone at CrossFit Upcountry Maui
WHAT: Tryouts for CrossFit Upcountry’s three teams for Hawaii VA Games (teams are two men and two women; RX and scaled divisions will be offered).
WHEN: 6 a.m. to 8 a.m. TODAY
WHERE: CrossFit Upcountry
HOW: Show up at 6 a.m. to warm up; RX/Standard assessments will begin at 6:30 a.m.; metcon will begin at 7:15 a.m. Each athlete will be scored based on points accrued and will be placed on teams by head coaches.
RX assessments: Athletes will be given 30 seconds to perform max effort of each of the movements (with the exception of wall balls, which will be tested in 1:00) on the RX checklist IN SETS OF REQUIRED CONSECUTIVE REPS. For example, Athlete may choose to do consecutive UB deadlifts at 275/185 or may perform sets of three deadlifts at the weight with desired rest between sets. Rest between exercises TBA. Score will be based on max reps (with the exception of DUs, which will be pass / fail). Judges will note whether consecutive requirements were met. If athletes do not fulfill ROM requirements, not only will he/she receive no reps, but judges will take note of every failed attempt due to poor ROM; this notation will deduct from total score.
Scaled assessments: Same rules apply but weights / movements will be scaled.
Metcon: A short metcon inspired by previous VA Games workouts will be tested. The metcon will be individually performed and time/score will be considered in total points. Metcon TBA Saturday.
MAKEUP TESTING: If you are not able to make tryouts, you may film your efforts and submit to head coach for review; or you may come in ONLY DURING OPEN GYM HOURS to make up your assessment. Deadline for make up submission is 8/1 at 10 a.m.
SELECTED ATHLETES: Each selected athlete MUST participate in TBA fundraising event or forfeit his/her spot. Each athlete MUST participate in most team practices leading up to event. Each selected athlete MUST find an alternate if emergency arises and he/she cannot participate. Each selected athlete is responsible for planning/purchasing his/her airfare and accommodations.
5:45 a.m. is always a ton of fun! Here’s their faux row pose.
