The New Warm Up Program! Thurs, Mar 24
Lovely sight upon arrival for the 5 PM class Wednesday evening.
Getting the classes started on time has been the biggest challenge even long before we moved into our new location. But a fabulous new program will greet you when you arrive for the WOD and it will most definitely reward those who show up on time! This will also allow each individual athlete to tailor their programs so you are getting both the benefits of warming up and gaining strength and skills. Make sure you have your log books ready. You will be accountable for keeping track and getting a good mix of the following on an ongoing basis.
Warm Up “A”: Choose one:
1) 400m run 2) 500m row 3) 50 double unders 4) 3 rounds of Cindy After completing the “A” warm up you will move on to Warm Up “B”: Choose one: 1) Dead hang pull ups 3 x 5 (Goal: 3 times per week!) 2) 50 air squats / 50 GHD sit ups 3) Handstand holds / HSPUs or: press, push press, push jerk (many variations available) 4) L-sits, L-hangs and K2E. There are definitely two areas of conditioning that will take you much further much faster in CrossFit: Squats and presses. Of course the workout of the day will help you select the appropriate warm up for the day. Example; on a day the WOD is Cindy, you probably won’t pick option 4 in the “A” Warm Up!! WOD: “Michael!” 3 rounds for time; Run 800m 50 Back Extensions 50 sit upsGreg Amundson Coming To Maui! Wed, Mar 23
CrossFit UpCountry Maui is to thrilled to announce Greg Amundson will be here May 21st to present his Goal Setting and Positive Self Talk Seminar. Ask anyone who has attended this seminar and they will tell you it is life altering. Here is our very own “Virtual Coach” Jor with Greg at his seminar at CrossFit Santa Clara this past January. As we all know Greg is considered the original CrossFit Firebreather and was one of Greg Glassman’s first beasts. Words simply cannot describe our excitement to host this man, and his wife Mallee, for a few days. Space will be limited so please sign up today!
The only people that don’t think it has been cold here lately are people from places like Alaska! We were honored to host Jim and his twin sons, Damon and Aaron, from Anchorage for our evening WOD. These guys rocked the box!
Wednesday’s Workout:
Warm up: 800m run around the basketball courts in Haliimaile Park.
WOD: 6 rounds for time;
100′ DB OH walking lunge (50′ each arm)
15 KB swings
10 push ups
Could Fran Get Any Worse? Tues, 3/22
Perhaps after this one you will say yes!
After warming up we will practice some inverted overhead presses (sounds less intimidating than what we will really do..)
WOD: 2 rounds for time; rest 1 minute and repeat for a total of 3 rounds.
10 thrusters (95#/65#)
10 box jumps (24/20″)
10 pull ups