011814 WOD
A. Group warmup
B. Stretch
C. For time:
600-meter run
21 pull-ups
21 box jumps (24/20)
400-meter run
15 pull-ups
15 box jumps
200-meter run
9 pull-ups
9 box jumps
>> On-Ramp
Modifications will be posted at the box
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Last week, I posted a photo of Elena (above) lying on a pile of dumbbells. In my mind, I have a free pass to tease Elena and Patty, who I’ve known since grade school, and Steph and Leimomi, who I’ve known since high school. Those four are typically the targets for many of my in-class jokes. And I don’t apologize. However, I would like to highlight their recent achievements, to balance the pendulum that swings from mean and nice. Elena, who has a bodyweight of a small teenager, just hit a 263 deadlift. A few weeks ago, her deadlift was under 200 pounds. That’s a super impressive pull, especially for someone of her size. Meanwhile, Leimomi, whose long limbs served our King K basketball team well, hit a 83 pound snatch Thursday, and her form looked really good. She’s naturally strong and her lifts are looking amazing, especially considering her height. So take the compliments while you can, my friends. I’m proud of you!
011714 WOD
A. NFT in teams of two:
Partner 1: 30 American kettlebell swings AHAP, 15 HR push-ups
Partner 2: Judges / counts
Switching; assess for quality of movement / ROM over speed
B. Lunges with barbell in front rack
3 x 10 (5/side)
Use 20 minutes to work to a challenging set of five per leg, then do three total sets at same weight.
C. In 10:00
50 burpees
30 overhead squats (125/85)
ME toes-to-bar
Score is total T2B
>> On-Ramp
In 8:00
30 burpees
20 overhead squats AHAP
ME v-ups / sit-ups
Score is v-ups or sit-ups
Don’t know what to bring to a potluck? Bring what Josh does: a small can of mac nuts. (True story). What does this have to do with mobwod? Nothing, other than it’s an awesome picture of the mob boss, and mobwod is the most awesome part of your week. Get there Thursday at 8 a.m.!
011614 MOBWOD
A. Lower body
1. Review – partner hamstring stretch (5:00/leg)
2. Partner quad and calf smash (as needed)
B. Upper body
1. Trap / upper back mob with lacrosse ball (4:00/side)
2. Lat smash on roller or barbell (3:00/lat)
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Renee just signed up for the 2014 CrossFit Games Open. No pressure. But if we don’t see you signed up in the next few weeks, we are signing you up. And you thought your personal information was safe . . .
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A spy (Arianna) let us know that Wednesday was Kaikaika’s birthday. So we’re adding this belated birthday post because we want everyone to know how rad this guy is. The Kamehameha graduate is naturally athletic, beastly strong and unpredictably fast. He smokes 98 percent of the WODs, and he is especially fun to watch any time there’s a barbell involved because he makes the weights look weightless. Like they’re a bunch of balloons. Or they’re plastic toys. One of the interesting things about Kaika is that he’s a Hawaiian Canoe Club paddling coach for kids. Not only does he have awesome cues, but I’ve seen him light up with joy — the kind that comes from sacrificing time and helping others — when he talks about teaching keiki. He has a heart of gold, and he gives a lot to the club and CrossFit and everything else he does. We’re stoked to have you, Kaika! Thanks for all that you do! We’ll get you with birthday burpees next time. Nice job avoiding the gym on Wednesday.