WOD (Workout of the Day)

The supine rows and full snatches got spicy Wednesday. Eric (left) and Chris blazed through the workout.

121214 WOD

A. Warmup

Run 400 meters then DROM

B. DEADLIFT – TESTING

Take 30 minutes to build to your 1RM, 3RM or 5RM; if you have been consistent, you will go for a true 1RM; if you have been inconsistent or if you are new to CFUM, you will go for a 3 or 5RM.

Suggested warmup loads:

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100+%

C. 7 rounds for time:

7 box jumps (24/20)

7 American kettlebell swings (53/35)

7 v-ups

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WE LOVE OUR COACHES

It was a rare night when most of the coaches were able to get together and celebrate another year well done. We’re so thankful for these servant leaders — the heart of CrossFit Upcountry (from left: Jason, Holley, John, Allison, Toby and Anders). We were just missing Mary and Josh. Mahalo again for all you do; here’s to an even better 2015!

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CFUM CHRISTMAS FLASHBACKS

2012 at Andre and Melissa’s in Haiku

2013 at Scott and Andrea’s in Makawao

Will the monkey pinata be making an appearance this year? You’ll have to come to find out.

Libby, this hot mom of two adorable keiki and wife to a crazy-cool musician / tech guru named Chris, is the master of the barbell . . . and the Christmas party. You’ll continue to get Christmas party updates until Saturday — you’ve been warned!

THURSDAY SCHEDULE UPDATES:

• Open gym with Allison: 5:45 – 6:45 a.m.

• MOBWOD with Josh: 8 to 9 a.m.

• Olympic lifting with Toby: 9 to 10 a.m.

• Open gym with Frank: 4:30 to 5:30 p.m.

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GIFTS, GREAT CAUSE AND MORE

Our fit supermom, Tiare, is holding a Holiday Trunk Show and Sale from 4 to 9 p.m. Friday at her beautiful boutique, Otaheite Hawaii, in Wailea. The event features items from local vendors (including Maui Succulent Designs by CFUM member, Leimomi), along with treats and discounts. This is your one-stop shop for an array of stunning and unique gifts. A portion of Friday’s proceeds will benefit baby Trucker Dukes, who’s fighting cancer on Oahu under the watchful care of mom Shauna and dad Josh, who live in Haiku and do CrossFit out of their home. We love the Dukes family and we are praying for them during this time. Get involved in a great cause while supporting CF Upcountry’s local talent!

Sharknado caught in action!

121014 WOD

A. 1:00 ME at each station

– slam balls

– med ball sit-ups

– double-unders

– row for calories

– jumping lunges

B. Press – DELOAD

40% x 5

50% x 5

60% x 5

Subset with 3 x 20-second chin-up hold

C. For time:

20 burpees

20 push presses (95/65)

20 supine rows (body with heels propped up must be parallel to ground when arms are at full extension; pull is all the way to chest; athlete must maintain hollow)

20 reverse lunges with barbell in front rack position (95/65)

20 pistols

20 full snatches (95/65)

Every time you must break up a set of 20, run 100 meters.

>> On-Ramp

For time:

20 burpees

20 shoulder to overhead

20 ring rows

20 lunges (unweighted)

20 modified pistols / air squats

20 hang power snatches

Every time you must break up a set of 20, run 100 meters.

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IT’S BEGINNING TO LOOK A LOT LIKE

. . . A CRAZY CROSSFIT PARTY

We’re still hoping for a Mellow Kalikimaka. However, this notorious gift exchange (the birth of Snuggie) gets us every time. First, we decided that it’s classier to go with a White Elephant approach, since you may only steal once, as opposed to a Pirate Gift Exchange, where there’s unlimited steals. Now, Josh is worried — rightfully so — about whether we will have balanced gag / serious gifts. The only thing we can be sure about is that Saturday will be a great time. We love hanging out with CrossFit Upcountry family. Hilarity ensues. Mahalo again to Libby and Chris for opening their beautiful home!

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RANDOM CFUM FACT NO. 58696.86

Did you know that we have, not one, but TWO female pilots at our gym? Kim (left) and Terri are badass! It’s amazing to think of them fully in charge of the plane. Like, they’re in charge of our lives. They could take us anywhere they wanted to go. They call the shots. They decide when the landing gear goes down — if at all. Next time you fly Hawaiian Air, know that you’re in safe hands. We love you both. And we think you’re really cool.