Hip! Hip! Hurray! Home is Coach Kaye! Wed, Nov 17
Visitors From Vancouver Tues, Nov 16
Seems we have been getting a number of Canadian visitors lately! How fabulous. Undoubtedly escaping the cold, eh? According to Coach Christi; “We had two visitors from Vancouver, B.C. on Saturday, Shaina Unger and Pete Kendrick. They both worked really hard! Shaina is new to CrossFit but Pete is a CrossFit competitor! Hopefully we will see them again next week!”
WARM UP: COACHES CHOICE
STRENGTH: 20 Rep Squat program! Yes, even in addition to this grueling WOD we will start with our squats! For many this is week three, day one. Like the Wendler, this is a program of patience. You will work off a low weight based on your 1RM (5RM – 80 lbs!) In eight weeks you will be doing 20 reps of your old 5RM. Don’t push ahead. Be patient. If you miss a day do a make up.
“WOD: For time; “Lumberjack 20”Be wise and scale appropriately. Remember, it is all relative. High intensity does not mean so heavy you can hurt yourself. Chose a weight that is challenging but doable without stopping to rest. You only do each set once.
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Upper body burnout! Mon, Nov 15
Coach Kaye is two days post hip replacement surgery. Here at Queen’s Hospital on Oahu she demonstrates how much easier it seems to be this time. “Perhaps it was CrossFit or the help of my awesome support team. Thank you so much everybody! I’ll be back at the box very soon!”
Today is a bench day followed by one of our favorite AMRAPs.
Strength; Bench
WOD: AMRAP 4 minutes
• 10 dips (your choice, bench, rings, etc.)
• 10 push ups
• 10 DB bench press
Rest 3 minutes and repeat for a total of 4 cycles. Then use caution while driving. Your arms might be slow to respond.