We will be offering all three morning classes regardless of the observed holiday. No excuses!
Our recent visitors, Shain and Krista from Sincity CrossFit, rocking the cleans!
More great updates from Sheila here at Notre Dame!
Our O-lift drills for Friday:
Clean & Jerk – 70% x 3+1 x 2, 75% x 3+1 x 2
Clean Pull – 80% x 5 x 3 Clean Pull
Back Squat – 75% x 5 x 3
WOD: Badger: 3 rounds for time;
30 squat cleans
30 pull ups
800m run
Classes will operate at normally scheduled times on Friday, the observed holiday for King Kamehameha Day.
Our world traveler, Sheila, writes to us from Prague:
“Bon Jour! We just arrived safely to Paris! We had a blast in Prague. It is an amazing city full of history and culture and it seems like everything is at least 1000 years old. This photo was taken yesterday at the Prague castle, one of the largest castles in Europe. We loved the city, the people, the food (just kidding…..we mostly stuck to Italian) the wine, and the general mood there. We are settled into our Paris apartment and will keep the photos coming.” Thanks Sheila! We love living vicariously through you!
WOD: Ever body’s favorite! Fight Gone Bad!
1 min per station. Clock does not stop. 5 rounds;
It was sad to see Allen go. He is truly a part of the CrossFit UpCountry Maui Ohana.
Mahalo Allen for gracing our box with your presence, skill and expertise. You are missed already!
“He makes these look so easy!” Andrea said halfway through the WOD.
After the 9:00 AM class it was party time!
For those who didn’t get to try the Chocolate Coconut Macaroons the recipe will be at the box. They were a hit and the recipe is a keeper! No gluten, no sugar. Just almond flour, unsweetened cocoa powder, unsweetened coconut, egg whites and agave syrup. Delicious!
Allen left us with a piece of art as well. Our last wall ball target!! Thanks Allen!
Don’t be intimidated by the following O-lift drills. It’s less complicated than you think!
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2×5 Halting Snatch Deadlift
Mid-Hang Snatch
Snatch Deadlift – 100% x 5×3 Snatch Deadlift
Muscle Snatch +Snatch Balance + OHS – 5×3 Muscle snatch
Snatch Balance
Push Press + Jerk – 60% x 2×3
WOD: 5 rounds for time;
100m run
6 deadlifts
9 push ups
12 ring dips