There simply is no disputing it. Deadlifts target the posterior chain, your glutes and hamstrings. But for those of you who would rather take the easy way out, and we know how effect that is, get a Flex Mini and forget the deadlifts!
Warm Up:
500m row
Then 2 rounds of:
25 squats
25 GHD sit ups
25 back extensions
Mobility:
Hip, hip hurray!
Strength/Skill:
Deadlift
WOD: “McGhee” 30 minute AMRAP
5 deadlifts
13 push ups
9 box jumps
We’ll celebrate Sheila and Nova’s birthday’s with a special WOD and yummy goodies after the classes. Please feel free to bring something healthy to share.
Warm up:
snatch practice
Mobility:
back extensions
Strength/Skill:
row technique
WOD: 5 rounds for time:
30 double unders
20 kettlebell swings
10 burpees
CrossFit UpCountry Maui was represented well at the FightGoneBad6 fundraiser at RFM in Wailuku Saturday evening. Gabby persevered through three rounds of FGB with beautifully executed movements without so much as a pause. Way to go Gabby! We are so proud of you. Adam was a real trooper, still suffering from super sore legs, and pulled out the RX’d version in style. Adam is an amazing addition to our UpCountry ohana. We are so lucky to have him! Thanks to Coach Christie, Matt, Lance and Brad for supplying the additional support. And thanks to RFM for putting on such a well organized, successful and fun event! Too bad we couldn’t stay for the chow, which looked amazing!!!
A huge bravo to Christy and Sheila for running the Maui Half Marathon Sunday morning. Christy and the birthday girl finished the 13.1 miles in just over two hours! Neither of them having done a half marathon before both said it was fun! All those Sugar House mile runs paid off! We will be celebrating their accomplishments along with Sheila and Nova’s birthday’s on Tuesday. Feel free to bring something to share.
It’s going to be another incredible week at the pineapple farm. We are going to be setting some SMART goals. S=specific. M=measurable. A=attainable. R=realistic. T=timely. Give some thought as to what you want accomplish and be prepared to write them in your notebooks this week. Setting goals is the first step to achieving them!
Warm Up:
Sugar House Half Mile!
Mobility:
Achilles Killer
Strength/Skill:
Back Squat
WOD: 4 rounds for time:
10 strict chin ups
10 power cleans
10 OHS
