Thursday, May 3, 2012
Coach Adam
Matthew
Lance
Lisa
Kim
Here’s the workout for Thursday, May 3, 2012: A. Makeup skill / strength (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. For time: Run 800 meters 21 thrusters (65/95) 21 toes to bar Run 400 meters 15 thrusters 15 toes to bar Run 200 meters 9 thrusters 9 toes to bar ***** WELCOME BACK: To David, Iwa, Maria, Noncy and other former CFUM members. You’ve been missed!Wednesday, May 2, 2012
5 p.m. class: Sweat at sundown
Nothing like a hard day of interval training and tall cleans. We saw lots of shrugging and explosive footwork getting under the bar — exactly what we were aiming for. You’ll find that this work translates well into power cleans and full cleans. And oly lifting — which encompasses some of the most technical and beautiful weighted movements — will enhance your overall fitness. Speaking of oly lifting, don’t forget to talk to your coaches about Saturday’s Spring Cleaning at Raw Fitness Maui in Wailuku. The friendly competition is a chance to find a new PR, meet like-minded people and get outside of your comfort zone. While it takes a level of vulnerability to put yourself out there, it’s never a regret — you’ll find that you can do things you never imagined possible. The first of which is being involved in it! Commit — and see what you’re truly capable of accomplishing.
Here’s the workout for Wednesday, May 2, 2012:
A. Strength
Press – linear week 4
B. WOD
For time:
100 DUs
Five rounds of the triplet:
5 handstand push-ups
10 pull-ups
15 sit-ups
100 DUs
* Substitutes for HSPU and DUs will be given at the gym.
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MEMBERSHIP NOTE: Just a friendly reminder that May’s membership will be accepted in cash or check. Please see your coach ASAP to enroll for the current month. The new online credit card system will be operational by June. Thanks!
Special thanks to CFUM athlete Diane’s sister, Colleen (from left), Jennifer and Jess – all from CF Maui Extreme — who dropped in Monday. Colleen regularly comes by to hang with her sister and get in a WOD. It’s awesome to be connected, where our friends and family can go to different affiliates and still be united through our tight-knit Neighbor Island community.
Tuesday, May 1, 2012
Wow. What CFUM does to avoid burpees. I watched with great interest the creative kettlebell holds during squats and suitcase carries. Loved the effort, everyone. Great job withstanding a grip-taxing workout today. Nothing like walking and/or running with a heavy weight, whether at an actual airport, or on the 200 meter route Upcountry.
Here’s the workout for Tuesday, May 1, 2012:
A. Skill: Tall clean
This exercise is for skill, not for weight. We will go over the movement for 20 minutes of class. Only add weight when your form is sound.
(For a demonstration, go to Catalyst Athletics and search tall clean)
B. WOD
In 3:00:
Run 400 meters
AMRAP power cleans in time remaining (115 / 75)
Rest 1:00
Repeat for total five rounds
* Score is total power cleans performed