Monday, Oct. 8, 2012 – HOLIDAY SCHEDULE
TWO CLASSES MONDAY: 8 A.M. + 5 P.M.
Due to the federal holiday Monday, we will have a condensed schedule of TWO classes: 8 a.m. and 5 p.m. We added 5 p.m., and Craig will be coaching. Athletes will make up linear strength work in back squats on Tuesday and Thursday. Get your WOD in and enjoy what may be a day off! 100812 WOD A. Group warmup B. Metcon Three rounds for time: 50 double-unders 40 sit-ups 30 medicine ball cleans (20/14) 20 pull-ups 10 handstand push-ups * CrossFit mainsite 051812 WOD|||—|||
Barbells for Boobs event Saturday a success
LAHAINA — Upcountry racked up another local event with Barbells for Boobs: Grace Meets Helen fundraiser Saturday at Lahaina CrossFit. Owners Anthony and Megan organized and hosted the workout, which drew scores from around Maui and the Mainland. Ten from CFUM took on the partner WOD, which was Helen — three rounds of 400 meters, 21 KBs (53/35) and 12 pull-ups — immediately followed by Grace — 30 ground to overhead (135/95). Our teams rocked the workout, pushing hard through every rep.
Unofficial results have the top RX male time of under 10 minutes with Cory and Russ; and the top RX female time of 11 minutes with Andrea and Kehau; co-ed teams also participated. Gabby, Patty, Isaac, Jacob, Keaka and Melissa also took on the challenge, which was less of a competition and more of a fun workout for a good cause. Special thanks to Anthony and Megan for graciously hosting yet another community event, which is a beast to pull off, and to everyone who showed up to sweat alongside fellow CrossFitters.
On a related note: The effort that your CFUM teams displayed Saturday is no different than what you give in the box every day. Your coaches are proud of the work ethic that drives each WOD, where Upcountry members rarely complain and always give the best they have. Inspired by you all!
Friday, Oct. 5, 2012
100512 WOD
A. Strength
Deadlift — linear week 1
B. Metcon
In 3:00
50 double-unders
Then AMRAP the barbell complex
8 deadlifts (115/75)
6 power cleans
4 front squats
Complete three rounds, resting 1:30 between each. Score is barbell complex total.
C. Cash out
3 x 7 burpee pull-ups
|||—|||
HOLIDAY SCHEDULE NOTE: Due to Monday’s federal holiday, we will hold a condensed schedule with one class at 8 a.m. Please mark your calendars. Make up missed strength work on Thursday.
|||—|||
BARBELLS FOR BOOBS FUNDRAISER
“HELEN MEETS GRACE” AT LAHAINA CROSSFIT
WHAT: Helen Meets Grace in two-person teams
WHEN: 3 p.m. start time; BBQ to follow
WHERE: Lahaina CrossFit
WHY: Barbells for Boobs fundraiser for breast cancer awareness
HOW: Two-person teams will tackle Helen, immediately followed by Grace. The team may partition the WODs any way, with the exception of the 400-meter runs, which both members must complete. Helen is three rounds of 400 meter runs, 21 American kettlebell swings (53/35) and 12 pullups; Grace is 30 ground to overhead (135/95). Teams are encouraged to wear pink.
COST: By donation
Come out and cheer on your teams, or jump in on the workout, in this annual CrossFit fundraiser — this year being kindly hosted by CrossFit Lahaina. RX teams include: Russ and Cory; Keaka and Leroy; Isaac and Nakoa; Patty and Gabby; Kehau and Andrea; and Frank (pending work) and Jacob. Bring meat and BBQ after with local CrossFitters. It’s sure to be a great community event.