Thrusters! Wed, Apr 20
Choose Your Path. Tues, Apr 19
One day Alice came to a fork in the road and saw a Cheshire cat in a tree.
“Which road do I take?” she asked.
“Where do you want to go?” was his response.
“I don’t know,” Alice answered.
“Then,” said the cat, “it doesn’t matter.” kjdlkfjaldfjadslkjf – Lewis Carrol
Come in to the box ready to set some goals and choose your path! Only you can make it happen!
Welcome Michele, who comes to us by way of CrossFit Performance in Fairfield, CT. Michele is the co-owner of the well-known Letarte Swimwear and is here on island for a working vacation. We are jazzed to have Michele with us. She obviously has been getting some great coaching where she comes from. Awesome technique and form Michele!
Warm up: something a little different today… a Kettlebell complex!
WOD: 5 rounds for time:
200m sprint
9 sumo deadlifts
12 pull ups
15 KB swings
Perseverance. Mon, Apr 18
Following the words of the 19th Century Scottish politician, Walter Elliot, “Perseverance is not a long race; it is many short races one after another.” And this is exactly how we will tackle our WOD.
AMRAP 12 min:
100′ OH DB walk
5 DB jerks
100′ DB rack walk
10 DB front squats
100′ farmers walk
5 DB cleans
In this complex we start with holding the dumbells overhead for a 100′ walk (across the alley and back.) With the same dumbbells execute five DB jerks. On the last jerk, bring the dumbbells down to the rack position and rack walk. Upon return complete the ten front squats still holding the dumbbells. On the last squat unrack the dumbbells swinging them down safely outside the hips for the farmers walk. At the conclusion of your farmers walk lower the dumbbells close to the ground and do the five dumbbell cleans. You are allowed to rest as necessary but you may not set the dumbbells down for the entire 12 minutes.
When everyone has recovered we will tackle our 44 burpees for time. For those who don’t know, we are doing a burpee countdown until Coach Allen, from Imperial CrossFit, comes back to CrossFit UpCountry Maui…. you guested it, in 44 days!