Caffeinated In Seattle. Thurs, June 30
Coffee!
Seattle is know for it’s great coffee joints. No disappointment there! If you are worried about your caffeine consumption this will help:
Caffeine Consumption;The LEANing Challenge starts Friday, July 1st!
Christie is launching this six weight challenge so get your last goodies gobbled up today! Refer to Tuesday’s post for all the details but please sign up with Christie today. The more participants the greater; the gain (money that is!) and the loss (body fat of course!) You don’t need to pay by tomorrow but make sure Christie knows to include you on all the helpful information she will be sending out. Email her: cockerchristie@gmail.comSPACE
VISITING MORE GREAT BOXES IN SEATTLE!
A noon WOD Wednesday at The Lab, (Eastlake CrossFit) was fantastic (although it was Fran!) Thank you Evan, Rory and Joe for making me feel so welcomed and for the great experience. They have all been invited to visit and coach at our box. —————————————————————————————————————————————- Then on to Xplore CrossFit in downtwon Seattle. Parking sucked but the place was awesome! Jordon is a fabulous coach and athlete. When is the last time you saw someone do a prone lever? Jordon will be coming to Maui in December with his wife and soon-to-be-born new baby. If we are lucky he will do some guest coaching for us!!
Unable to fit in another WOD I was able to visit Foundation CrossFit on Capitol Hill and meet owner Andrew.
THURSDAY’S WOD: AMRAP in 15 min; 10 deadlifts (weight per ability; 50% of max) 5 burpees (focus on FULL range of motion and full extension of the hips in the jump) 20 lateral hops over barbell (your deadlift bar)Seattle; So Many Boxes… Wed, June 29
There’s really no finer city than Seattle on a beautiful day! The problem is there are so many CrossFit boxes but I have so little time. I hit Seattle running and of course the first box I made it to was Allen’s, Imperial CrossFit, in Kent. Thanks gang for allowing me to coach a little and to join you all in a kick ass WOD! (AMRAP 20 with a partner: 300m run and OHS!) Thank you Coach Allen for the fabulous lunch on Puget Sound. Salty’s serves an awesome crab and shrimp louie, the perfect paleo meal! And then Allen went shopping with me. He has great taste in shoes!
I managed to get to CrossFit Belltown and got to meet Nadia. Cool box in downtown Seattle. And the perfect end to a great day was a sunset run around GreenLake. Let’s see.. tomorrow’s boxes… hmmmmm…
Meanwhile… back on Maui, Coach Amber and Coach Christie continue to run the show. Have fun everyone!
Halting Snatch Deadlift + Mid-Hang Snatch – 70% x 2 x 5
Snatch Deadlift – 100% x 5 x 3
Muscle Snatch + snatch balance + OHS – 5 x 3
Push Press + Jerk – 60% x 2 x 3
WOD: Nancy 5 rounds for time;
400m run
15 OHS
So much excitement! Tues, June 28
Lots of action going on at the box these days. The energy is electrifying and there are wonderful things on the horizon! But first things first.
It’s time to say goodbye to our wonderful friends, Matt and Cassidy, who are heading to China after their two month stay on Maui. These guys have truly joined our ohana both in and outside the box. They have come to our socials, gone hiking and even took up kite sailling. We will certainly miss Matt’s sweat angels! It’s just too sad to say “bye” so instead it’s “See you next year!”
Tuesday’s Workout!
20 rep squat program
WOD: Pals Gone Bad
1 min box jump
1 min wall balls
1 min sit ups
Teams of three. Each team member starts in a different station. When each team member gets thru all three stations (3 min) rest for 1 min. Repeat for a total of 5 cycles (19 min total.)
Crossfit Upcountry Maui ‘s LEANing Challenge
STARTS FRIDAY! SIGN -UP THIS WEEK!
Lets kick off summer with a challenge! The Challenge is 6 weeks long starting Friday July 1st and ending Friday, August 12th. Some people may join the LEANing challenge to make body composition changes and others may join to make new, healthier eating habits. Whatever your motivation is just be sure to join us in a journey towards a healthier body.
The rules of the LEANing Challenge are:
Eating paleo
Cost: $30.00 (cash) to be put into a kitty
The kitty will be divided in 2 for one FEMALE winner and one MALE winner
3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts and Women are in shorts and sports bra/bikini top. Optional body measurements and weight can be recorded at this time. Note: winners won’t be chosen on these criteria, only through the photographs. This is for your information only.
Each Monday your food log for the previous week is emailed to our LEANing Google Group
Anyone can enter the LEANing challenge, but to win you must submit your food logs each week
3 ‘After’ pictures are taken
Crossfit Upcounty Maui trainers pick the top 3 men and top 3 women whose body composition changed the most
LEANing participants (only) vote on the top 10 to determine the Winners
The 2 winners each win half of the kitty; 2nd place male and female win 1 month of unlimited classes
The pictures taken are PRIVATE. The pictures of the top 5 men and top 5 women will be viewed on paper at the gym to determine the winners.
Sign-up and pay-up by Friday, July 1st.
Sign-up for the Crossfit Upcountry Maui’s LEANers Group on Google Groups by Friday. Once you have signed up for the challenge Christie will email you a group invite.
Take your own photos (weight & measurements optional) and submit them electronically to Christie by Friday, June 1st or Christie can do this for you at either the 8 or 9 am classes on Friday.
Questions? Call or email Christie at (530) 913-1101 or cokerchristie@gmail.com