There’s really no finer city than Seattle on a beautiful day! The problem is there are so many CrossFit boxes but I have so little time. I hit Seattle running and of course the first box I made it to was Allen’s, Imperial CrossFit, in Kent. Thanks gang for allowing me to coach a little and to join you all in a kick ass WOD! (AMRAP 20 with a partner: 300m run and OHS!) Thank you Coach Allen for the fabulous lunch on Puget Sound. Salty’s serves an awesome crab and shrimp louie, the perfect paleo meal! And then Allen went shopping with me. He has great taste in shoes!
I managed to get to CrossFit Belltown and got to meet Nadia. Cool box in downtown Seattle. And the perfect end to a great day was a sunset run around GreenLake. Let’s see.. tomorrow’s boxes… hmmmmm…
Meanwhile… back on Maui, Coach Amber and Coach Christie continue to run the show. Have fun everyone!
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3 Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3
Lots of action going on at the box these days. The energy is electrifying and there are wonderful things on the horizon! But first things first.
It’s time to say goodbye to our wonderful friends, Matt and Cassidy, who are heading to China after their two month stay on Maui. These guys have truly joined our ohana both in and outside the box. They have come to our socials, gone hiking and even took up kite sailling. We will certainly miss Matt’s sweat angels! It’s just too sad to say “bye” so instead it’s “See you next year!”
Tuesday’s Workout!
20 rep squat program
WOD: Pals Gone Bad
1 min box jump
1 min wall balls
1 min sit ups
Teams of three. Each team member starts in a different station. When each team member gets thru all three stations (3 min) rest for 1 min. Repeat for a total of 5 cycles (19 min total.)
Lets kick off summer with a challenge! The Challenge is 6 weeks long starting Friday July 1st and ending Friday, August 12th. Some people may join the LEANing challenge to make body composition changes and others may join to make new, healthier eating habits. Whatever your motivation is just be sure to join us in a journey towards a healthier body.
The rules of the LEANing Challenge are:
Eating paleo
Cost: $30.00 (cash) to be put into a kitty
The kitty will be divided in 2 for one FEMALE winner and one MALE winner
3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top. Optional body measurements and weight can be recorded at this time. Note: winners won’t be chosen on these criteria, only through the photographs. This is for your information only.
Each Monday your food log for the previous week is emailed to our LEANing Google Group
Anyone can enter the LEANing challenge, but to win you must submit your food logs each week
3 ‘After’ pictures are taken
Crossfit Upcounty Maui trainers pick the top 3 men and top 3 women whose body composition changed the most
LEANing participants (only) vote on the top 10 to determine the Winners
The 2 winners each win half of the kitty; 2nd place male and female win 1 month of unlimited classes
The pictures taken are PRIVATE. The pictures of the top 5 men and top 5 women will be viewed on paper at the gym to determine the winners.
Sign-up and pay-up by Friday, July 1st.
Sign-up for the Crossfit Upcountry Maui’s LEANers Group on Google Groups by Friday. Once you have signed up for the challenge Christie will email you a group invite.
Take your own photos (weight & measurements optional) and submit them electronically to Christie by Friday, June 1st or Christie can do this for you at either the 8 or 9 am classes on Friday.
Questions? Call or email Christie at (530) 913-1101 or cokerchristie@gmail.com
Not only does this o-lift program we are following tremendously improve on strength but the review of these moves with a PVC serves as a great warm up while helping you understand the moves more clearly. Saving yourself for the WOD, a light bar will be used.
Snatch – 70% x 2 x 2, 75% x 3 x 2
Snatch Pull – 80% x 5 x 3 snatch pull
Front Squat – 70% x 3 x 3 front squat
WOD: Backwards Fran!
9-15-21
Pull ups
Thrusters
Matt will probably do forwards Fran and we will cheer him on to a new PR!
For those who didn’t leave everything on the floor after the suck fest Fran, you can challenge your stamina to a post WOD: Death by double unders. Don’t let the suspense kill you.
