Thursday, May 10, 2012
SCHEDULING UPDATE: Don’t forget about Thursday’s new Makeup Day condensed schedule: 8 a.m. and 5 p.m. classes only. It’s exciting to see athletes go hard in three consecutive WODs, Monday through Wednesday, and take Thursday off, so they can optimize the workout Friday. If you miss any days, or will miss days, take Thursday to make up strength and skill work. If you choose to WOD every day of the week, use the first 20 minutes of Thursday’s class to work on your weaknesses or stretch out, then try to take it easy through the timed portion of the workout. No matter which way you look at it, we are seeing some amazing gains in lifts, skill work, technique and intensity! Keep up the good work, CrossFit Upcountry Maui!
Here’s the workout for Thursday, May 10, 2012:
A. Makeup strength / skill (Take the first 20 minutes of class to make up lifts you have missed or will miss, to work on skills and goats, or to stretch.) B. Metcon 15 minute AMRAP: 10 burpee box jumps 10 dumbbell renegade rows 10 one-arm dumbbell snatches (alternating arms) * Suggested dumbbell weight is 40 to 50 percent of bodyweight, divided by two. Burpee box jumps Renegade rows One-arm dumbbell snatches are all the rage. You doubt me when I say dumbbells are no joke. I hereby submit evidence from the 2012 CrossFit Regionals:Wednesday, May 9, 2012
Hand-release push-ups are no joke, and yet Nova kept perfect form.
Way to charge through two days of WODs so far. With high-energy classes and lots of new faces, CFUM is going strong. Welcome Yulie and David; Anne-Marie and Dale; Lana, Sara and Kelly; and Noah — all who are finishing Basics this week. If you see someone you don’t know, please introduce yourself. Remember what it was like to start CrossFit, and the journey that you anticipated would be ahead. Keep in mind — the only thing that’s required is a strong will!
For a little inspiration, check out a story I wrote on our good friend Mary.
Willpower & work – Mauinews.com | News, Sports, Jobs, Visitor’s Information – The Maui News.
Here’s the workout for Wednesday, May 9, 2012:
A. Strength
Press – linear week 5
B. Metcon
For time:
21-15-9
Kettlebell swings ( 53 / 35 )
Pull-ups
PROGRAMMING REMINDER: Continue to take your strength work seriously. We are seeing some exciting gains already, and you will truly be amazed when we test your one-rep maxes in a couple of weeks. Remember that just because it “feels” like you may fail, doesn’t mean you will. Get confident, pick up the weight and nail the reps!
Tuesday, May 8, 2012
Holley
Noncy
Here’s the workout for Tuesday, May 8, 2012:
A. Skill
10-minute double-under practice **
-advanced – 3 x 20 unbroken
-intermediate – 3 x 10 unbroken
-beginner – 3 x 5 unbroken
** If you don’t have doubles, use this time to work on timing and practice
B. Metcon
Four rounds for time:
200 meter run
30 double-unders
20 hand-release push-ups
10 toes-to-bar
SCHEDULING REMINDER: Classes will be condensed on Thursdays for makeup skill and strength work. Only 8 a.m. and 5 p.m. will be held, starting this week.
COACHING UPDATES: Coach Adam and Coach Jason will be jumping into classes starting this week. Adam will have 5 p.m. classes Tuesdays and Thursdays; Jason will coach the 6 a.m. class Tuesdays.