Pineapple Field Run! Jan 31
Actor Visits CrossFit UpCountry Maui! Sat, Jan 29
Nicolas Gonzales wandered into our box Friday morning. Nicholas, originally from Texas now living in L.A., has been acting on Oahu the last several months for episodes of “Off The Map.” The new series starts Wednesday on ABC.
The funny thing is none of the women seemed to be in a hurry to head out like usual. They all really “needed to stay and stretch.” Really. Pictured (L to R) Coach Christie, Andrea, Nicholas, one of CrossFit UpCountry Maui’s newest members, Dave, Sheila, Lauren and Christy. Fun having you Nicholas!
For Saturday:
Warm up: 2 rounds;
200m sandbag carry
10 wall balls
WOD; AMRAP in 5 minutes:
5 front squats (from rack)
10 clapping push ups
15 box jumps
Rest 3 minutes and repeat for a total of 4 cycles
If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced. – Vincent Van Gogh
Welcome Visitors And Basics Grads! Fri, Jan 28
We always love visitors and Thursday was no exception. Thanks so much to Ryan and Jackie from Connecticut for dropping in. Ryan, a fabulous CrossFit coach, helped us through our snatch practice. We’ll be watching for the opening of your new box, Ryan! It will be awesome.
Make sure you introduce yourselves to the newest members of CrossFit UpCountry Maui.
Ann, Olga, Colena, Kiera and Kristina showed great form and efforts through the six hours of Basics training this week. And they all graduated with flying kettlebells! Welcome gals!
After two metcon days it’s time for some more weight work. And yes, you guessed it, the press is next!
Warm Up:
Shoulder mobility drills
Kipping progressions
Then 5 rounds:
30 seconds plank holds
30 seconds push ups
30 seconds squats
WOD: 7 rounds for time;
5 push jerks
7 KB snatch (each arm)
9 pull ups (anything goes! Kip, band or leg assisted)