Reasons NOT To Cherry Pick!
Exciting changes taking place next week!
NEW!! “POWER QUARTER HOUR”
Come in early or stay a little late for your Wendler/strength program!In an attempt to spend more time on strength but not eat up class time….We are now offering these additional times for specific strength training!5:45 AM Mon, Wed and Fri before the 6 AM class 7:45 AM Mon thru Fri before the 8 AM class 10:00 AM Mon thru Fri after the 9 AM class 4:45 AM Mon thru Thurs before the 5 PM classTeens class starts Tuesday, Nov 1 at 4 PM! (Mon-Thurs weekly!)
Jason rocking “Cindy” Wednesday AM!
About Cherry Picking WODs from CPMFITness:Here are a few reasons why you should NOT cherry pick WODs:1- You will continue to NOT improve and your overall fitness and results will suffer: The great thing about CrossFit is it exposes your weaknesses. If you are weak you will get stronger (anything with the barbell), if you are uncoordinated you will get coordinated (i.e. Double Unders), if you get gassed with your cardio you will get better (running/rowing). Your lack of proficiency in one area is holding back your overall results. CrossFit is the perfect way to improve because not only are you practicing the movement, you are getting great coaching, and you are being tested and in an environment where you will only build the skills to improve.2- Your friends will surpass you: Because they don’t cherry pick WODs your friends and fellow CrossFitter’s will get better than YOU! You may be stronger than them now, but as they continue to progress in all other areas of their fitness they will eventually crush you in future WODs and that is NOT fun.3- Your a role model: “No I’m not, I just want to get a good workout”…B.S.! I have noticed that if you care enough to cherry pick WOD’s your other CrossFit friends will notice too. Remember when you were in grade school on the playground at recess playing pick up basketball and there was always that one kid who would shoot every time he touched the ball, and would NEVER play any defense! Then, when your team was playing defense and the opposing team would shoot the ball, he would ‘cherry pick’ and run to the end of the court and ask for the pass just so he could shoot again…and you would be like “Hell No, that chump doesn’t play any defense”! Well that’s the same as cherry picking WODs:-) You don’t want to be know as the guy/gal that avoids what they are weak/or feel inadequate at, you want to be know as the champion/the fighter/ the person who adds to the community and is a driving force to help lead, teach, encourage and inspire others.Next time you are looking up what our Workout Of the Day is, and you before you think ahhh I can’t do… stop, drop and sign in for that class ASAP!Warm Up: 2 rounds 200m knee high skips 3 min singles
Mobility/Skill: Work up to 1RM turkish get up
WOD: 5 rounds for time: 7 power cleans 7 push jerks 14 Russian twists
The Magnificant Mr. Mauri! Wed, 9/28
Guus Mauri is amazing. He first started coming to CrossFit UpCountry Maui a couple months ago. He comes like clockwork every Tuesday and Thursday. Arriving 15 minutes early, he jumps on the rower to warm up and is ready to go at 8:00 AM sharp. We have modified some moves to deal with inflexibility issues, but Guus, 78, is determined. When he first came in he patted his stomach and said “I want to lose this.” We learn just a little bit more about Guus everyday as he likes to hang out after the WOD and visit. He swims every Monday, Wednesday and Friday mornings in the Pukalani pool at the crack of dawn with his wife and the masters swim team. He does the cooking and is watching the portions closely now. “We eat a lot of fruit,” he said.
When Guus was a young teenager he was on the Indonesian Olympic waterpolo team. They went to Bulgaria and Yugoslavia for the Universiade ( the World University Games) in 1962 as a preparation for the Tokyo Olympics. But the leader pulled them from the Olympics because of “political reasons.” Then in his 20’s he started training young boys in Indonesia to run long distances and eventually started coaching waterpolo for a local school that was a major underdog. His team ended up beating everyone making its way to the world championships in Bulgaria. Guus said it didn’t matter that they lost. “They were a bunch of heroes who made it to half time with a score of 0-0.” He coached for about 30 years until he passed the torch, but still keeps in touch with some of those athletes from the championship.
He is a wonderful role model and we are all committed to helping Guus “Lose His Gut!”
Go Guus!
Warm Up: TBA Mobility: Kettlebell Arm-Band Stretch Strength/Skill: Pull out your notebooks and get caught up! WOD: “Cindy” AMRAP 20 minutes; 5 pull ups 10 push ups 15 squatsExciting Changes Coming Soon! Tues, 9/27
6 AM’ers Rocking the WOD!
Lisa, Kiera and Sarah demonstrate awesome assisted HSPUs. Coach Adam helps Diane and then he rocks his own next to his new ride! Warm Up:
DROM and foam rolling with THE NEW ROLLERS!
Mobility:
Saluting the Sun
Strength/Skill:
Snatch Practice
WOD: For time;
800m run
21 Deadlifts
21 Ring dips
21 Toes to Bar
800m run
15 Deadlifts
15 Ring dips
15 Toes to Bar
800m run
9 Deadlifts
9 Ring dips
9 Toes to Bar