Wednesday, Nov. 7, 2012
At 9 a.m., Andrea smashed the PR double-under record board with 119 consecutive. She left for a second, and Lisa W. bested her score with 130 consecutive. Later, Keaka came in at 5 p.m. to knock out 160 consecutive. Way to continuously raise the bar, CFUM!
110712 WOD
A. Strength
Press – linear week 6
B. Metcon
For time:
15-12-9
Power cleans (135/95)
HSPU
C. Cash out
In 2:00 ME toes-to-bar|||—|||
HAPPY BIRTHDAY, HOLLEY!
Holley’s birthday comes days after she completed the CrossFit L1 certification course on Oahu — a cool milestone that marks her continual progress in the sport of fitness. Her blazing-fast runs, heavy deadlifts and lungs that don’t seem to lose oxygen are rivaled only by her deadpan humor. We love having Holley in the box — and we’re stoked to have her reach even more accomplishments this new year. Have a great birthday! SIDENOTE: She won’t be at CFUM today, but she did let us know and so her burpees have been pardoned. Catch Holley’s Maui Roller Girls roller derby match this Saturday in town. Details are posted at the box.|||—|||
“MY GYM IS DIFFERENT”
Tuesday, Nov. 6, 2012
6 a.m. squats with coach Allison
110612 WOD
A. Skill
Double-unders
* New Again Faster speed ropes are in! For those of you who ordered, please bring cash and pick yours up as soon as possible. We will sell any ropes that are left after Monday.
B. Metcon
For time:
400-meter run
50 double-unders
40 lunge steps
30 sit-ups
20 med ball cleans (20/14)
10 burpee pull-ups
20 med ball-cleans
30 sit-ups
40 lunge steps
50 double-unders
400-meter run
Monday, Nov. 5, 2012
Frank and Russ are pictured with CrossFit L1 certification trainers, from left: Cherie Chan, Tyson Oldroyd, Neil Maddox, Kimo Kockelman, Eric O’Connell, Matt Chan and Miranda Oldroyd. Other CFUM L1 participants include Mary, Melissa, Holley and Craig.
110512 WOD
A. Strength
Back squat – linear week 6
B. Metcon
Seven rounds for time:
7 overhead squats (95/65)
7 American kettlebell swings (53/35)
100-meter sprint
C. Cash out
Accumulate 2:00 of an L-sit hold or tuck hold on rings, parallettes or bars