Friday, July 6, 2012
Team Paleka (Nohe and Keaka) set up at the standing long jump start on Tuesday. Keaka nailed the farthest jump of the day at 8’3″ — Kaipo had a close second. I’m wondering what Peter is doing in this photo … Whatever it is, it is extremely awesome.
Then there’s Russ, who barely made it from the red starting line. Just kidding, Russ; we know you didn’t do this exercise. But thanks to Helena, we added your estimate to the lineup.
Here’s the workout for Friday, July 6, 2012:
A. Strength Snatch deadlift – introduction Snatch deadlift demo – Catalyst Athletics B. Metcon 10-9-8-7-6-5-4-3-2-1 Squat cleans In between each set, perform a 5-10-15 yard shuttle run Load suggestions include: Advanced – 135 / 95 Intermediate – 90-130 / 90-65 Beginner – Below 90 / below 65 Dumbbells may be usedWhy so serious?!
Check out these CrossFit videos, made by Hawaii CrossFitters. They’re hilarious.
Sheila sent me “Chalk City,” which was made by Fitness Gone Bad, an Oahu CrossFit garage gym where she worked out during her recent vacation. She says great things about them, and judging from this brilliant video, they are awesome.
The second one is from CrossFit Oahu, the oldest CF in the state. It was made a while ago, but worth posting over and over. Are you one of these offenders?
Know of any other good Hawaii-made CF videos? Post to comments.
Thursday, July 5, 2012
Kaipo (foreground); Hua (background)
We had 25 people, including Texas visitors Chance and Denise, show up to the 8 a.m. class Wednesday to do Hero WOD “Tumilson,” 8 rounds for time of a 200-meter run and 11 dumbbell burpee deadlifts. Hope you had a good Fourth, everyone!
Here’s the workout for Thursday, July 5, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to make up strength and skill work from the week. Some asked about missing the first week of linear push presses due to the holiday schedule Wednesday. You can do them today or catch up with them next week.
B. Metcon
For time:
400 meters
25 air squats
400 meters
25 pull-ups
400 meters
25 lunges (per leg)
400 meters
25 dips