Friday, January 27, 2012

 **SCHEDULE NOTICE:

• There will be no 4:00 class on Friday. All other classes will be held as scheduled
• Yoga returns on Sunday at 9:30

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7 Steps To Get Stronger:
(from tnation.com)

1. Build your program around exercises that require a lot of skill/technique and can be loaded heavily.
2. Understand what good form is -- and actually lift using it.
3. Follow progressive overload on some sort of relatively standard interval.
4. Take enough rest between sets on your main exercises.
5. Be consistent.
6. Train hard.
7. Workout with people who also follow these guidelines.

How do you think we stack up at RFM?

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Workout for 1/27/12:
A. Push Press
40% x 5, 50% x 5, 60% x 5

B. 20-15-10-5 reps for time:
Pull-ups
Push-ups
Sit-ups
Squats

Wednesday, January 25, 2012

**SCHEDULE NOTICE:

• Coach Kehau is still sick so there will be no 8:00 class tomorrow
• There will be no 4:00 classes this week
• Again, thank you for your patience and understanding

In case you haven't seen it yet, here is Reebok's new CrossFit commercial:


And here is a quick history of the CrossFit Games:



Wednesday:
A. Front squat
40% x 5, 50% x 5, 60% x 5

B. 5 rounds:
1:00 double unders
1:00 front plank holds
Score is total double unders completed minus number of times you had to break the plank holds. If you are doing single jumps then divide your score by 3

Tuesday, 24, 2012

**SCHEDULE NOTICE:

• Due to coach's illness the 8:00 class is cancelled for tomorrow
• There will be no 4:00 classes this week
• Again, thank you for your patience and understanding

Workout for 1/24/12:
A. Dumbbell Complex
5 rounds:
5 DB Hang power cleans
5 DB push press
5 DB overhead lunges each leg (DB's held locked out overhead)

-rest exactly 5:00 -

B. 30 burpees for time


Score A & B seperately.

Monday, January 23, 2012

**IMPORTANT SCHEDULE NOTICE:

• The 8:00 am class will resume it's normal schedule this week. 
• There will be NO 4:00 pm classes this week. 
• We apologize for the inconvenience and hope to get back to full schedule very soon. 

Some images from the Lahaina CrossFit Challenge this past Saturday:

 

Congratulations to Frank who placed 2nd (after a tie breaker) and Derek who placed 4th (also after a tie breaker).Thank you to everyone who came out and supported our athletes! 

Workout for 1/23/12:

DELOAD WEEK

A. Hang Power Clean 40% x 5, 50% x 5, 60% x 5

B. In 10:00:

Run 800 meters

-then AMRAP in remaining time:

10 box jumps (must step down)

10 push-ups

Saturday, January 21, 2011

REMINDERS:

*The Lahaina CrossFit Winter Strength Challenge kicks off at 10:00 a.m. Let's get a good group over there to represent RFM and cheer on our competing athletes!!!

*Yoga is moving again. The yoga class will be held on Sundays at 9:30 a.m. beginning on 1/29.

Shauna and the gun show

Thumper

Marcus

Workout for 1/21/12:

In teams of 2:
AMRAP 20 minutes:
10 KB swings
10 pull-ups
100 meter run

Partners will alternate rounds so while one partner completes a round the other is resting.