Thursday we were honored to have Andy McCoy from CrossFit Santa Clara join us for the WOD “Daniel.” Andy works out daily with Jason Khalipa and watching him blow through the workout was beyond inspiring. Andy is here on his honeymoon and we hope his wife gives him another hall pass or two! Congratulations Andy and welcome to CrossFit UpCountry Maui!
Warm up: Working your “goat” and handstands
Wendler strength: Back Squat
WOD: A whole lotta squat tabatas!
(alternating 8 cycles in each station)
Squat thrusts/push press
DB squat cleans/back extensions
- Wall balls/ AbMat sit ups
John Lovins of Ohio Krav Maga will be at CrossFit UpCountry Maui Sunday, August 29th, for a three hour self defense seminar! John is a CrossFit Level I coach as well as a Level I USA weightlifting coach. He has a black belt in Krav Maga and specializes in teaching self defense against offenders with weaponry. John will cover all aspects of self defense including basic punching, front kicks, skip kicks, ground techniques, and escapes as well as defense against an armed offender.
Yes, the track is the greatest venue for WODs like Daniel. So here it comes!
50 pull ups
50 pull ups
We are expecting a very special guest form Ohio, John Lovins, who will be offering a self defense clinic this Sunday at the box. We can’t wait to meet you John!
Nova started working out with us just when she got pregnant with her second child. She continued to workout through her pregnancy and had baby Sydney in January. She came back to the box in March. We all took turns holding “Squeaky” while Nova got her WOD in. Nova’s oldest boy, Chase is now 3 and Sydney is 7 months old. Nova shared this with us yesterday” “I can now fit into my pre-pregnancy jeans. I still have some more toning up to do, but that will come after I’m done nursing. I can deadlift as much as my husband (185 lbs x 3!) and I have more strength and energy to chase around two kids. Crossfit has given me a sense of community outside of being a full time mother. This has created balance in my life. The women are amazing, the energy is infectious. I love coming to Crossfit everyday and I look forward to challenging wod’s. I have many crossfit goals to accomplish, including learning to kip and do double unders.”
We love you Nova!
Warm up as on the white board.
Strength: Deadlift. If you are ready to use the excel format on your own, let me know! It’s very easy and very cool! Otherwise, follow the chart in your folder.
WOD: 5 rounds for time:
20 wall balls
15 GHD sit ups
10 box jumps
5 deadlifts (weight depending on which week you are on, etc.)