Friday, Oct. 26, 2012
“Helen” is back. And it’s your job to take her out. When she gets in your head, tell her you’re stronger and faster than before. Good luck on a benchmark PR!
102612 WOD
A. Strength
Deadlift – linear week 4
B. Metcon
“Helen”
3 rounds for time:
400-meter run
21 American kettlebell swings (53/35)
12 pull-ups
* We are retesting this benchmark WOD to see results after our 30-day paleo challenge. Even if you didn’t participate, aim to set a PR by comparing it to your previous time.
C. Cash out
2 x 10 elevated single-leg hip bridges (10 / side)
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HALLO-WOD WITH LOCAL CROSSFITTERS
MAUI CROSSFIT HALLOWEEN PARTY: Get scared, silly and super sweaty during a two-person, costumed team WOD at 7 p.m. Saturday at CF Maui Extreme in Wailuku. The event will pair you with a CrossFitter from another local box to cultivate Maui’s CF community. Costumes highly encouraged. Hang out after or head to whatever you’ve got going on. You won’t want to miss what’s sure to be a hilarious photo op. See you there!
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Oh, yeah. And it’s FRIDAY. You know what that means . . .
Thursday, Oct. 25, 2012
102512 WOD
A. Make up skill / strength
Use the first 20 minutes of class to make up miss lifts (back squat, press, deadlift) or work on skills. If you are going to miss Friday’s retesting of Helen, you may do that WOD today.
B. Metcon
AMRAP in 15:00
50 double-unders
30 sit-ups
10 dumbbell renegade rows (5/side) (45/30)
200-meter farmer’s carry (with same dumbbell)
THERE’S NO PLACE LIKE OHM
The highlight of the week is CFUM member and yoga instructor Ann Van Patten’s one-hour yoga / stretching session from 9 to 10 a.m. Bring a mat, a towel and your best ohm. Don’t miss this chance to restore your body and mind.
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HAPPY BIRTHDAY, KIM A.!
The first time I met MauiOahu-born cowgirl Kim A., she made me feel right at home. I can always count on Kim for some of the most outlandish, funny comments, often involving PG-13 language. Honestly, it wouldn’t be the same without you and we look forward to cheering you on during a whole new year of PRs. Happy birthday, you country girl! PS. Your text says you’re turning 12. Um….Someone doesn’t want to do birthday burpees. Hope to see you at the box tomorrow!