Monday 2/1/10

***Reminder NEW SCHEDULE***
The new schedule beginning this week is:
Mon 9:00 am, 5:00 pm, 6:00 pm
Tues 9:00 am, 5:00 pm, 6:00 pm
Wed 9:00 am, 5:00 pm, 6:00 pm
Thurs CLOSED
Fri 9:00 am, 5:00 pm, 6:00 pm
Sat 9:00 am, 10:30 am (intro class)
Sun CLOSED

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WOD for Monday 2/1/10
Skill:
Practice Hang Power Snatch

Metcon:
AMRAP in 12 minutes:
3 dips
5 pull-ups
7 knees to elbow

Dips may be on bench, bars, or rings depending on your strength level. Remember to get full range of motion with elbows being higher than shoulders at bottom and full lock out at top. Use assistance as needed on pull-ups. Knees to elbows can be scaled to hanging knee ups as needed. Just try to get your knees as high as possible on each rep.

Sunday 1/31/10

***We WILL be open tomorrow (Sunday) 1/31/10. The new schedule will take effect this week. We will be open Mon-Wed, off Thursday, open Fri-Sat, off Sunday. Sorry for the confusion.

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We have now completed our 2nd cycle of MEBB and we are seeing some great results. A ton of PR's were set in all three lifts, as well as some new PR's on today's benchmark WOD "Helen". We are now taking a deload week where we will be drilling and practicing the movements for the next cycle. The lifts for the new cycle are hang power snatch, overhead squats, and deadhang pull-ups. Keep up the good work everyone. Train hard!


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WOD for Sunday:
Skill:
Hang Power Snatch

Metcon:
5 rounds for time:
10 Push Press @ 50% 1RM
20 Box Jumps

Happy Birthday Nalu

Happy Birthday Nalu!

Nalu has been making some impressive improvements in his fitness. He's looking leaner, meaner, and moving like a champ!

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WOD for Saturday 1/30/10:

"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell swings (55#/35#)
12 Pull-ups


Compare to 11/19/09.
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NEW SCHEDULE

Effective immediately we will have a new gym schedule. We will still be keeping the 3 on/1 off, 2 on/1 off format:

Monday 9:00 am, 5:00 pm, 6:00 pm
Tuesday 9:00 am, 5:00 pm, 6:00 pm
Wednesday 9:00 am, 5:00 pm, 6:00 pm
Thursday closed
Friday 9:00 am, 5:00 pm, 6:00 pm
Saturday 9:00 am, 10:30 am (free intro session)
Sunday closed

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MAUI'S BIGGEST LOSER

Tai Slim and Humbol clothing company will be holding a Maui's Biggest Loser Competition. The competition will run from February 16 - April 24. Entry fee is $25. You are not required to use the Tai Slim product during the competition. We will have some handouts and informational packets at the front desk if anyone is interested. This may be a good chance to dial in your training and diet plan and maybe even win some cool prizes.

Thursday 1/28/10

This is how we roll















Kehau does thrusters
















Sibling rivalry....Alyssa and Andrea doing dips

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Big mahalo to Reuben Cantere Jr. for doing such an awesome job on the mural we are proudly sporting on our wall. Great job Reuben!














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WOD for Thursday 1/28/10:

Strength:
Push Press 1x5
1 @ 70%
1 @ 77%
1 @ 85%
1 @ 93%
1 @ 101% - go for a new PR!

Go heavy. The goal again is to set a new 1RM. Warm-up with a few sets, then quickly work your way up to your best effort and new PR!

Metcon:
21-15-9 reps of:
Hang power cleans @ 50% of 1RM
Push-ups
Double unders (x3 for single unders)

Aloha to our dear friends

Big Aloha to Bubba and Seun, our resident professional pole vaulter and long jumper respectively. They are heading back to the mainland to start their competitive seasons. We had such a good time with them the whole time they were here and they have added so much to RFM. You guys inspire us to new levels in fitness and in friendship. We are all wishing you good luck in your competitions and we will miss you guys!

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Current On-ramp members Trudy and Estelle learning the kipping pull-up. Amazing progress from these two ladies.



Oran locks out his deadlift during the metcon.

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WOD for Wednesday 1/27/10:

AMRAP in 3:00:
6 dumbbell thrusters
9 dips
12 pull-ups

Rest 90 seconds. Repeat for a total of 4 rounds. Record rounds for each bout.

Tuesday 1/26/09

Strength:
Front Squat 1x5
1 @ 70%
1 @ 77%
1 @ 85%
1 @ 93%
1 @ 101% - go for a new PR

The last couple of front squat efforts have been introductory sessions where you should have determined your 5RM and 3RM. Today you are going for your 1RM. Your 5th set should be a max effort attempt!

Metcon:
5 rounds:
5 deadlifts @ 60% of 1RM
10 burpees

Keep your deadlifts tight with strict form. Keep you lumbar curve throughout. No dropping! Do your burpees as fast as you can getting your chest to the floor at the bottom and full extension at the top with feet at least six inches off ground (clapping is optional).

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RFM NOTES:

- Kehau D. will be doing interviews and taking pictures for her piece about CrossFit for the Maui News tomorrow (Tuesday). Be prepared.

- Spring Leaning is coming soon!

Saturday 1/23/10

WOD:
3 rounds:
50 double unders (x3 singles)
50 squats

Sweet and simple. Hit it hard.

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Today is the big day! Grand Opening! Food, drinks, socializing, fun, and of course....demo WOD's. If you haven't yet, make sure you sign up for one, two, or all three of the demo WOD's.

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Our mural is here! Up and coming artist Reuben Cantere did a great job. Now all that's left is to mount it on the wall. So if you have a ladder, please bring it down to the WOD as we are gonna need all the hands up on ladders we can get.

What da???

OKOLE MALUNA!!!
Post your best caption for this picture to comments.

Inspiration

This is an awesome, inspirational post from CrossFit Peru. This is why we do what we do.

My Inner Athlete

I’ve got a few love handles. A spare tire – or two. My whole life has been a constant battle with and against my body. I remember seeing a report card from way back in Kindergarden where my teacher was urging my parents to “slim me down” before it was “too late”. Even my own son harasses me that my booty is too big! But all that baggage aside, I have always felt that somewhere inside me was an athlete in hiding, if I could just get the chance to show it.

I first heard of CrossFit back in the States , and from the get go it really called to me. I would watch videos on YouTube of women with these amazing biceps and strong shoulders doing pull-ups and kettlebell swings in their garages… moms kicking ass in their back yard, while their kids played nearby and their husbands cheered them on. They were sweating, grunting, and cursing as they pushed themselves to the limit – and there was not a single spandex thong in sight. Talk about empowering women!!

Several years and countries went by, until destiny finally lead me to CrossFit’s doorstep, literally. After moving to Lima, Peru, one day I was stuck in traffic on the way to the office, looked up, and by chance saw a simple black and white sign in the 2nd story window that said, “CrossFitPeru.com”. My life, quite simply, hasn’t been the same since.

From the first time I walked into what we affectionately call the “Blue Box”, I felt I had at last found a space where I wasn’t judged by how my body looks, but by what I can do with it. In CrossFit Peru, it doesn’t matter how much you weigh, how you look, or what clothes you wear. Here, you aren’t judged by your hips, you’re judged by your heart.

When I’m in the Blue Box, I’m not a single mom. I’m not a bureaucrat. I’m not a foreigner. I’m not fat. In CrossFit, I am an athlete. In CrossFit, every day, me and my love handles do the impossible.

- Stephanie Molina, athlete of CrossFit Peru

Happy Birthday Mary!

Happy Birthday Mary! In honor of Mary's birthday what WOD would be more appropriate than....MARY! Aren't you glad we practiced pistol squats?

Strength:
Hang Power Cleans 1x5
1 @ 70%
1 @ 77%
1 @ 85%
1 @ 93%
1 @ 101% (go for a new 1RM)

Metcon:
"Mary"
AMRAP in 10 minutes:
5 Handstand push-ups
10 Pistol squats (5 each leg)
15 Pull-ups

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There will be no class on Sunday 1/24 as we will be recovering from the Grand Opening event. Take the extra rest day and use it wisely.

Wednesday 1/20/10

Skill:
Practice pistol squats (single leg squats)



Metcon:
5 rounds:
15 pull-ups
20 walking lunges holding 45#/25# overhead

Tuesday 1/19/10

Strength:
Push Press 3x5
3 @ 63%
3 @ 70%
3 @ 77%
3 @ 85%
3 @ 93%

Metcon:
For time:
Push-ups 10-9-8-7-6-5-4-3-2-1
Knees to elbows 1-2-3-4-5-6-7-8-9-10

Alternating push-ups and knees to elbows. For example, first round would be 10 push-ups and 1 KTE, second round 9 push-ups and 2 KTE, continuing on until the final round of 1 push-ups 10 KTE.

Coaches note: substitution for knees to elbows is hanging knee-ups.

Images of Sunday's WOD

Lori shows how happy she is to have successfully completed the WOD

Sunday 1/17/10

Push-up variations...Estelle standard, Yaju clapping


Team Workout!

For time in teams of 2:
5 rounds each person:
10 dumbbell thrusters
2 runs across parking lot
20 sitp-ups

Teammates must alternate rounds.

Saturday 1/16/09

Caitlin mid-flight

Strength:
Front Squat 3x5

Work up to your best 3 rep effort of the day, or if you know your 1RM you can use the following percentages: 63%, 70%, 77%, 85%, 93%

Metcon:
3 rounds:
10 DB Hang power cleans (25% of BW)
10 clapping push-ups
10 box jumps

Rest Day Musings

We love the new box. And we hope you are loving it too. Our goal is to have things run as smoothly as possible so that you all get the most out of your training sessions at RFM. So on this rest day here are a few friendly reminders of gym rules, procedures, and etiquette:

1. It is YOUR responsibility to count your reps/rounds. Our job as coaches is first and foremost to monitor and correct your form during the workout to help maximize your performance and prevent injury. When there are multiple athletes working out we have to keep our heads on a swivel to watch everyone. This makes it virtually impossible for us to keep track of your reps and rounds. I know it gets difficult to do this in the midst of a grueling workout, but it can be done. Partner up and have your partner count for you. Use the whiteboards to tick off your rounds. Grab a pile of pennies and move a penny from the pile after each round. Be creative.

2. Pick up after yourself. A clean gym is a happy gym. After your WOD, once you’re done seeing double and can breath again, please replace your weights/boxes/jump ropes/etc. It is especially important to do this promptly if another class is waiting to start. Clean up your DNA. Wipe your sweat, blood, or puke off of the bars, floor, and chairs. We are all a big family, but nobody wants to share that.

3. Have a plan. I feel like a broken record sometimes on this one. The WOD’s are posted on the blog and on the whiteboard. Take a minute or two to familiarize yourself with it before starting. Calculate all your weights before starting the strength portion. Know how many reps and rounds are to be done in the metcon. Figure out any scalings you will use. Then set up quickly and efficiently. No one should be asking “how many reps do we do?” DURING the metcon.

4. Log your results! Log your results! This is so important it can’t be said enough. Without any records you are just guessing. If you aren’t keeping accurate records of your workouts, how do you expect to progress and reach your goals? You need to know what you can lift. If you are not recording your weightlifting effort, you are making things harder for yourself. You should be logging things in your journal similar to: “5x5 back squat. Got 225# the last set. It wasn’t too bad. I think I can lift 5# more next attempt.” The next time a 5x5 squat comes up, you will know what your max effort is, and you will be able to dial in your warm up lifts to get to the max lift quickly. Keep detailed notes of every workout, including things that may have affected your performance, positively or negatively, such as sleep, diet, or stress.

5. Be considerate of those around you. Max effort lifting takes focus and concentration. Respect anyone going for a heavy lift. Don’t walk or stand in front of them. They need to focus on their performance and not be distracted by your butt or junk.

6. Don’t drop empty bars. Bars are expensive. Bars loaded with bumper plates are meant to be dropped. Empty bars are not. This is especially true for the 15# training bars. Try to avoid big drops of the training bars or even bars with only the 10# bumpers on them. That leads us to….

7. Control your drops. Bumper plates bounce. They don’t always bounce straight. The last thing we want is a wild bar loaded with bumpers smacking someone across the shins or worse. If you drop your bar keep your hands on it all the way down to prevent any crazy bounces.

8. Be smart with your weights. Everyone needs to realize that when you are talking max efforts, you don’t make huge weight jumps once you get at or near your max. If your last rep of a set is a bitch to get up, you are about tapped out. Don’t add another 10# on the bar for your next set! Small jumps are still jumps. Don’t think you are being a sissy when you are adding the smaller plates to the bar. That is the essence of a true max load effort. Weightlifting competitions are sometimes won by the difference of a pound or less.

Thank you!

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We are still trying to compile songs for the new playlist to replace our somewhat "stale" music. If you haven't posted your songs yet please do so ASAP to the post titled "Where's the Music?"


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Don't forget to mark your calendars for the RFM GRAND OPENING on Saturday 1/23 from 5:00 - 8:00 p.m. It is open to the public, so tell all your friends, family, co-workers, and neighbors to stop by and check us out!

CROSSFIT RFM Grand Opening!

When: Jan. 23, 2010 (Sat.) from 5:00-8:00pm
Where: 1790 Mill St., Unit C, Wailuku (Next to Tasty Crust)

Everyone is invited! Come and watch our kick ass athletes perform a demo workout of the day! Trainers will be there to answer any questions and will even put you through a workout if you're up for the challenge! Heavy pupus and drinks will be served. You better not miss it... SEE YOU THERE!!

Thursday 1/14/10

Skill/Strength:
Max L-Sit holds - 3 attempts
Rest 90 seconds between attempts

Metcon:
AMRAP in 12:00:
15 box jumps
10 dumbbell/kettlebell swings
4 dumbbell/kettlebell get-ups (2 right, 2 left)

Use the same dumbbell/kettlebell for swings and get-ups. Use a weight appropriate for your current strength and fitness level.

Where's the Music?

Okay, our gym music is a bit.......old. We need some new tunes. So what we are proposing is that EVERYONE post to comments three (3) songs that really gets them pumped up and ready to train hard. If everyone posts their 3 songs we should easily have 45+ songs to make into a new playlist. Since everyone's taste in music is different, anything goes (within reason). The only rule is that if the song contains overly offensive lyrics to give us a heads up. Got it? So post your jams!

Wednesday 1/13/10

It looks like we found an area that needs some practice.....OVERHEAD SQUATS! The overhead squat magnifies any deficiencies you might have in your squat. So the best place to start on improving your OHS is to work on your air squat. Practice keeping your weight firmly through your heels by squatting in front of a wall, fight to keep your chest up, practice pushing your knees out, etc. There is no shame in going back to the basics. Remember, we are after VIRTUOSITY for our movements..."doing the common uncommonly well."

Wednesday's WOD:

Strength:
Hang Power Cleans 3 x 5

You have a couple of options to attack this workout.
1. Estimate your 1RM from your best 5 rep effort from last week using the 1RM table. Then use these percentages of your estimated 1 RM for your sets:
63%, 70%, 77%, 85%, 93%

2. Work up to your best 3 rep effort of the day by gradually adding weight each set.


Metcon:
8 rounds for time:
3 standing long jumps
10 push-ups

Make each standing long jump a max effort. Don't take 3 little hops to try and get a faster time. Jump as far as you can for each rep and try to stick your landings. Make sure your push-ups are legit...chest to deck at the bottom and full elbow extension at the top.

Tuesday 1/12/10

Skill:
3 attempts max handstand hold
Rest 90 seconds between attempts

This can be done freestanding or against the wall, depending on your skill level

Metcon:
21-15-9
Overhead squat
Dips (rings or bench)

Use a load appropriate for your fitness and strength level.

Sunday 1/10/10

Strength:
Push Press 5x5

If you know your 1RM use these percentages: 55%, 63%, 70%, 77%, 85%
If you don't know your 1RM, progressively add weight to the bar on each set, working to your max effort of 5 reps for the day.

Metcon:
21-15-9 reps of:
Sumo deadlift high pull (75#/45#)
Dumbbell push press (use 70% of your last set of 5 from today's strength session)

Saturday 1/9/10

**We will be meeting at War Memorial Stadium at 9:00 a.m. tomorrow**

WOD:
For time:
400 meter run
25 pull-ups
50 push-ups
75 sit-ups
100 squats
400 meter run

Thursday 1/7/10

Strength:
Front Squat 5x5

If you know your 1RM use these percentages: 55%, 63%, 70%, 77%, 85%
If you don't know your 1RM, progressively add weight to the bar on each set, working to your max effort of 5 reps for the day.

Metcon:
5 rounds for time of:
Run 200 meters (2x around building next door)
8 Deadlifts @ 60% 1RM
16 Push-ups

Images of the first day at the new box

Frank and Seun have joined the muscle-up club! Here is Frank making it look easy. Unfortunately we didn't get Seun's successful attempt on camera, but let me tell you the celebration afterward was CLASSIC!

Wednesday 1/6/10

Skill:
L-Sit holds

Work up to 1 minute of total L-sit hold time. Use as many sets as needed.

Metcon:
10 thrusters (95/65)
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders

**If you don't have double unders, sub 3x single unders. Make sure you thruster technique is legit with hips below parallel and full overhead lockout on each rep.

First WOD in the new box!

All classes will be held at the new box (9 am, 5 pm, 6pm). Don't show up at the garage, because nobody will be there.

For those of you who haven't stopped by yet, the new box is located at 1790 Mill Street in Wailuku (right next to Tasty Crust). Please use the street parking along Kaniela Street and on Mill Street. Do not park in the Tasty Crust parking lot or use the Wailuku Hongwanji Preschool stalls.

We are looking forward to breaking the new box in!

WOD:

Strength/Skill:
Hang Power Cleans 5x5


Warm-up with an empty bar for 5 reps. Try to add weight on each set, working up to your best effort of 5 reps for the day.

Metcon:
AMRAP in 10 minutes of:
15 kettlebell swings (55#/35#)
10 air squats
5 burpees

Box Update

Things are coming along. We got a lot done in the last couple of days, but there is still a little ways to go. Big mahalos to Mary, Tara, and Lori for all their help today. Mary was as much of an animal working today as she is in her WOD's, putting in an 8+ hour day.

We will be working all day again tomorrow, finishing up so we can get that first workout in on Tuesday. Any help will be welcomed. We plan on being at the box at 10:00 and working till we are pau.

Hope to see you all tomorrow.

New Box Work Day

For those of you able to help out today, we have already moved all the mats and equipment. There is still some painting, basic carpentry, and other odds and ends that need to be done. So lets have everyone meet at the new box at 10:30.

For those of you that don't know where it is the address is 1790 Mill Street (right next to Tasty Crust). Please use the street parking along Mill Street and Kaniela Street. DO NOT park in the Tasty Crust parking lot.

See you all soon.