Thursday, August 23, 2012
Noah’s self-made shirts are bomb
Showdown: Sheila and Coach Jason
Here’s the workout for Thursday, August 23, 2012: A. Make up strength/skill Take the first 20 minutes of class to get in your final week of lifts before we test next week. Or practice handstand holds. Or stretch out. Or hang out. B. Metcon For time: 8 pistols 16 ring dips 24 box jumps (24/20) 800m run 24 box jumps 16 ring dips 8 pistols * pistol sub is air squats x 3 Then…Yo. It’s time for CFUM yoga at 9 a.m.
Don’t miss Thursday’s 9 a.m. yoga session with the multitalented and well-loved Ann Van Patten, CrossFitter and certified yoga instructor. She’s gotten rave reviews for her one-hour CFUM class that lengthens, mobilizes and restores. Yoga begins promptly at 9. Bring a mat, a towel and an open mind.
Wednesday, August 22, 2012
Here’s the workout for Wednesday, August 22, 2012:
A. Strength
Push press – linear week 8
B. Metcon
AMRAP in 9:00
Kettlebell / pull-up ascending ladder:
3 KBS, 3 PUs
6 KBS, 6 PUs
9 KBS, 9 PUs
12 KBS, 12 PUs
15 KBS, 15 PUs
18 KBS, 18 PUs
21 KBS, 21 PUs . . .
Kettlebell swings (53/35) will be American style; pull-ups may be kipping, band assisted or ring rows.
C. Cash out
Accumulate 2:00 in handstand hold (modify off box)
Tuesday, August 21, 2012
It was a busy day Upcountry. We had KC (top photo in yellow), owner of CrossFit AllStar on the Big Island, drop in at our 9 a.m. class. She’s actually a Maui native and St. Anthony grad. She smoked the workout with perfect form — and she’s a pint-sized powerhouse. Her front squats were nuts. At the 5 p.m. class, the well-loved Cho family (bottom photo, in gray and pink) came to visit, after getting lost earlier in the day when Tom drove right past our box, swearing there couldn’t be a gym in the rundown pineapple buildings. Tom and America are the parents of Chyna Cho, a top-level CrossFit athlete. Chyna and Freddy Camacho, owner of CrossFit One World, are coming to Maui again in November. We’re stoked to see them! Thanks to all for stopping by!
Here’s the workout for Tuesday, August 21, 2012:
A. Skill
L-sit pull-ups
Take 15 minutes of class to work on strict pull-ups, weighted pull-ups and/or L-sit pull-ups. Record your max weights/reps for each movement you approach. For L-sit pull-ups, legs must be parallel to ground during eccentric and concentric movement.
B. Metcon
Five rounds for time:
5 toes-to-bar
10 dumbbell burpee deadlifts (45/30)
35 double-unders