Monday, March 1, 2010

Strength:
Power clean (from deck) 3-3-3-3-3

You should all be familiar with the hang power clean by now. We will now be performing a power clean from the deck. The only thing new in this lift is the first pull, where you bring the bar from the floor to your jumping position (pockets). Remember to keep your shoulders over the bar, lift the bar from the floor by pushing your knees back, keep the bar close to your body, be patient in getting to the jumping position but once you are there....GO!!! The rest of the movement is exactly the same as when you were doing hang power cleans. Take some time to warm-up with a PVC or empty bar then work up to your best effort for 3 reps.

Conditioning:
AMRAP in 15:00:
5 Handstand push-ups
10 Box jumps
15 sit-ups

**Scale handstand push-ups as needed. For those with shoulder issues, perform dumbbell presses instead.

New graduates from the p.m. On-Ramp class (from left Len, Lara, Branden, and Glen). Look for them in the group classes this week and if you haven't yet, introduce yourself. Nice work guys!

February birthday celebration dinner at Mulligan's. Good drinks and a killer prime rib and seafood buffet ensured a good time was had by all.

Kats and Kehau doing their obligatory birthday shots. Happy Birthday guys!!!

************************************************
We saw some really good progress in everyone during February. New PR's were set during the strength efforts and we saw people get their first pull-ups, first double unders, and several of you are very close to getting a muscle-up. We want to make sure we keep the success going during March. We will be starting a new MEBB cycle with the next movements being full power cleans, back squats, and dips. The most important thing in improving your fitness is consistency. Everyone should be striving to be making it in at least 3 times a week and making sure you get your strength and max effort work done. Remember, the gains come from your MAX EFFORT. Give it your all during both the strength and conditioning components and leave nothing in the tank!

We will also be erasing the Goals Board and replacing it with the PR Board. I got this idea from Freddy Camacho. Every time you set a new PR in anything write it on the board. It could be a PR in your strength effort, a PR on a benchmark workout, a PR on your max double unders, etc. It doesn't matter what it is, find some space on the board and write your name and what your PR was. The goal is to fill the board with PR's by the end of March!

***********************************************
We are just about half way through the Paleo Challenge. How are you all doing? Are you staying strict or cheating a bit (Birthday night being the exception haha). For your home stretch here are some really good links to check out:

whole9life.com/category/whole-30

crossfitunlimited.typepad.com/nutritionize

marksdailyapple.com (use the search term "definitive guide" on the webpage. That should keep you busy for a while)

***********************************************
We still have openings for the next On-Ramp program. So if you or anyone you know are interested in getting started, give us a call or drop us an email.

It's On

Tsunami warning officially cancelled. Mulligan's officially on!
We have reservations for 7:00. See you all there!

TSUNAMI ALERT!

Classes are cancelled today due to the tsunami alert for Hawaii. Civil defense sirens will start sounding at 6:00 a.m with the tsunami scheduled to hit at 11:00 a.m. Head to higher ground and stay out of the flood zones. If any of you live in the flood zone, we are inviting you to come to our house in Wailuku to ride this out. Stay safe everyone.

Saturday 2/27/10

Team Workout Saturday!

Workout will depend on how many people show up tomorrow. Bring your game faces!


*********************************************
Don't forget we will be gathering at Mulligan's in Wailea Saturday night at 7:00 to celebrate RFM's February birthdays. Hope to see you all there!

Friday 12/26/10

Happy Birthday Kats!!!

Strength:
Weighted pull-up 1-1-1-1-1

Set some new PR's!!!

Conditioning:
5 rounds:
10 deadlifts @ 60% 1RM
50 double-unders (150 single unders)

*******************************************
RFM Birthday Celebrations!
We will be at Mulligans in Wailea at 7:00 on Saturday to celebrate Kats, Kehau, and Emma's birthdays. So come out and join us. Paleo eating is optional!

Wednesday 2/23/10

Greg cranking out the ring rows

Strength:
Overhead squat 1-1-1-1-1

Let's get some new PR's!!!

Conditioning:
4 rounds:
5 dumbbell hang power cleans
10 Knees to elbows
15 box jumps

Dumbbell hang power cleans: use a weight appropriate for your strength and fitness level.
Knees to elbows: if you can't get knees to elbows, do knees to chest attempting to get butt tilted up on every rep.
Box jumps: full hip extension at top of every jump

Tuesday 2/23/10

In the spirit of the Olympics: the "podium stand" from this Saturday's Team WOD.

Freddy Camacho from CrossFit One World stopped by to get his workout in with us today!

*********************************************************************
WOD for Tuesday 2/23/10:

10-9-8-7-6-5-4-3-2-1 reps of:
Dips
Pull-ups
Front squats @ 50% of 1RM

Dips: use bench, bar or ring dips according to your strength level. Make sure you get full depth at bottom (elbow above shoulder) and full elbow extension at top.

Pull-ups: chin over bar, full extension at bottom. Use band assist as needed.

Front squats: Keep solid rack position with hands outside shoulders, loose finger tip grip, and elbows driven up as high as possible (upper arm parallel to ground). Weight through heels, maintain lumbar curve with chest up and elbows high, knees track feet, crease of hips below top of knee cap.

Monday 2/22/10

Strength:
Hang Power Snatch 1-1-1-1-1
Go for your new 1 RM!!!!!!

Metcon:
3 Rnds for time
20 kettle bell swings
20 burpees

Saturday 2/19/10

Team Workout.....see you tomorrow!

Friday 2/19/10

Strength:
Pull-up 3-3-3-3-3

Technique points: chin over bar, full extension at bottom

Metcon:
AMRAP in 12 minutes:
6 dumbbell hang power snatches (3/side)
25 double unders (x3 singles)
Run 200 meters

Use a weight appropriate for you strength and fitness level.

Freddy C.

This was posted on Freddy Camacho's blog:

"Off to Hawaii Thursday. Gonna train at CrossFit Oahu on Friday and Saturday. Planning on hitting up CrossFit RFM in Maui at least three days. We shall see...."

And he posted this at CrossFit One World:
"This will be a short post since I have a ton of stuff to do tonight... Heading out to Hawaii tomorrow. Spending a few days on Oahu then a week in Maui. I'm really stoked about hanging out with Bryant Powers, and the gang at CrossFit Oahu. In Maui I'll be getting in a few training sessions at CrossFit Raw Fitness Maui at which time I will finally meet the owners, Robert Kikuchi and Krist Buen. I am hoping to train at least five of the ten days I am there, but I am definitely using this trip as a little recoup time before final push to the CrossFit Games Sectional Qualifier. As usual, I'll be posting while I am gone. Hopefully I get some cool pics of our fellow CrossFit brothers and sisters from the islands."

Looking forward to hanging out with the (in)famous Freddy Camacho!!!

Wednesday 2/17/10

Strength:
Overhead squat 3-3-3-3-3

Metcon:
4 rounds for time:
5 dumbbell hang power cleans
10 knees to elbows
15 box jumps

Return of the Paleo Challenge!

IT'S ON!!!

Tuesday kicks off the CrossFit RFM Paleo Challenge! For the next 30 days you are challenged to follow a paleo diet. What is the paleo diet you ask? To quote Coach Glassman "eat meats and vegies, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that support exercise but not body fat." Need more info? Watch this little video...






Still want more info? Click on the paleo links listed under the Links section of our blog page. Note: do not pay attention to the portion sizes on the meal plan charts. We are not concerned with weighing and measuring your food at this point. Simply focus on improving your food QUALITY.

How do I do it you ask? We like this 12-step list from the PaleoNu blog:

Here is a 12-step list of what to do. Go as far down the list as you can in whatever time frame you can manage. The further along the list you stop, the healthier you will be. There is no counting, measuring, or weighing.

1. Eliminate sugar (including fruit juices and sports drinks) and all foods that contain flour.

2. Start eating proper fats - Use healthy animal fats or coconut fat to substitute fat calories for carbohydrate calories that formerly came from sugar and flour. Drink whole cream or coconut milk.

3. Eliminate gluten grains.

4. Eliminate grain and seed derived cooking oils. Cook with ghee, butter, animal fats, or coconut oil.

5. Favor ruminants like beef, lamb and bison for your red meat. Eat some fish.

6. Get daily midday sun or take 4-8000 in Vitamin D daily.

7. Try intermittent fasting or infrequent meals (2 meals a day is best.) Don't graze like a herbivore.

8. Most modern fruit is just a candy bar from a tree. Stick with berries and avoid watermelon which is pure fructose. Eat in moderation.

9. Eliminate legumes.

10. Adjust your Omega 6's and Omega 3's. Pastured (grass fed) dairy and grass fed beef or bison minimizes excess O-6 fatty acids and are better than supplementing with O-3 supplements. A teaspoon or two of cod liver oil (or taking fish oil capsules) is good compensatory supplementation if you stick with supermarket beef.

11. Proper exercise - emphasizing resistance and interval training over long aerobic sessions.

12. Eliminate all remaining dairy including cheese.

What are the rules?

• Challenge will run from 2/16 - 3/17.
• All RFM members are eligible.
• Eating is Paleo.
• Cost is $10.00 (cash) to be put into a pot.
• Winner takes all!
• 3 'Before' pictures will be taken: front view, side view, back view. Men are in shorts; women are in shorts and sports bra/bikini top. All pictures will remain private.
• 3 'After' pictures will be taken within 3 days of the finish of the challenge, no exceptions.
• Keeping a food log is strongly recommended, but not required.
• All members are encouraged to share tips/advice/recipes via the comments section on the blog.
  
• The winner will be picked based on the most dramatic change in body composition. Note: this doesn't necessarily mean weight loss. Depending on individual goals this may mean leaning out or it may mean putting on muscle.

Over the next few weeks, Kristi will be posting paleo-friendly recipes to help you along the way. We will also be posting more information on paleo/primal eating, so make sure you check the blog regularly.

*****************************************************************************
WOD for Tuesday 2/16/10:
By special request:

The Airforce WOD:
For time:
20 thrusters
20 sumo-deadlift high pulls
20 push jerks
20 overhead squats
20 front squats

Every minute on the minute you must put down your bar and perform 4 burpees.
Rx'd weight for men is 95#, women is 65#. Scale weight according to your strength and fitness level.

Monday 2/15/10

Strength:
Hang Power Snatch 3-3-3-3-3

Metcon:
10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
Back extensions
Clapping push-ups

Saturday 2/13/10

Ro and Pam still all smiles after the WOD

WOD for Saturday 2/13/10:
5 rounds for time:
7 Push Press @ 70% 1RM
14 Push-ups
21 Double unders (3x single unders)

*******************************************************************************

CONGRATULATIONS!

• to Kawelau for being the day's top performer with 6 rounds!

Friday 2/12/10

Strength:
Pull-ups 5-5-5-5-5

These are DEAD-HANG pull-ups. The goal here is to work up to your 5RM by adding weight to each set. Do this by either using the dip belt or holding a dumbbell between your feet. If you aren't able to perform 5 dead-hang pull-ups, then use the thinnest band possible that will allow you to get 5 pull-ups and perform sets across.

Metcon:
AMRAP in 10:00:
10 burpee box jumps
20 AbMat sit-ups

**For a burpee box jump perform a full burpee but rather than just jumping up you instead jump onto a box.

Wednesday 2/10/10

Tara does her back extensions during "Michael"

Strength:
Overhead Squat 5-5-5-5-5

Work-up to your best 5 rep effort for the day.

Key Points for the overhead squat:

• weight on heels
• lumbar curve maintained, chest up
• maintain constant upward pressure on the bar with active shoulders and elbows locked
• bar remains in frontal plane or slightly behind
• butt travels back and down
• go below parallel
• knees track over feet

Metcon:
5 rounds for time:
5 snatch grip deadlifts @ 1.25 bodyweight
10 feet-elevated push-ups

*************************************************************

CONGRATULATIONS!

• to Nalu for finishing his first Rx'd WOD, "Michael" in 23:23!
  

Tuesday 2/9/10

WOD:
"Michael"
3 rounds:
Run 800 meters
50 back extensions
50 sit-ups

Scaling options courtesy of CrossFit Brand-X:
Pack:

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

Puppies:

Three rounds for time of:
Run 600 meters
15 Back Extensions
25 Sit-ups

Buttercups:

Three rounds for time of:
Run 400 meters
10 Back Extensions
20 Sit-ups

Monday 2/8/10

Kalaheo at the top of his thruster


We are beginning a new MEBB cycle. The movements for this next cycle will be hang power snatches, overhead squats, and dead-hang pull-ups (weighted). Our MEBB strength days will be on Mondays, Wednesdays, and Fridays. To get the best results, you need to follow the program. So if you miss any of the strength days it is recommended that you make it up on Tuesdays or Saturdays.

Strength:
Hang Power Snatch 3x5 (5 sets of 3 reps)

Work up to your best effort for 3 reps over 5 sets. Again, you are going for your BEST EFFORT. Start light and add weight for each set, depending on how you felt on the previous set. By your 5th set you should be attempting a weight that really challenges you to complete the 3 reps. It should be a weight that really makes you give it your all. I'd rather see you attempt a weight where you can only get 2 successful reps and fail on the last attempt than settle for a weight where you do all 3 reps without a problem. Having said that...always remember TECHNIQUE FIRST!!! Bad form only leads to poor results and potential injury.

Conditioning:
AMRAP in 3:00 of:
3 Hang Power Cleans @ 85% of 1RM
6 Push-ups
9 Squats

Rest 1:00 and repeat for a total of 3 cycles.
Record your rounds for each cycle.

She's Baaaaack

Guess who's back. I'm sure you all missed her:

"Cindy"
AMRAP in 20:00:
5 pull-ups
10 push-ups
15 squats

Jon Gilson's "NOW"

Another awesome essay by Jon Gilson of Again Faster.

"Now"

There’s always something.

The bright lights. The Top 20 pop. Someone wanting to talk to you about the something about the time you did the thing.

Ignore them. Not nasty. Not with distain. Because now is the time, the moment when you concentrate on the task ahead, on the never-ending belief that what’s about to go down will go down, that you can’t be beaten.

Every ounce of psychic energy you’re about to bring to bear; it’s easy to disrupt, easy to kill. You have to protect it, feet on the ground, head down, focusing on the simple mental images of success.

Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking.

There is great power in the singular sight, the sole goal, the only reason you came here. Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking.

And now, you have to take it. Two words, three words run through your head, a tight, concise, pithy description of the end state, the moment right before the chest bumps and high fives and screams like a fifteen-year-old’s cracking voice.

When they try to distract you, jump in on your bar, talk about the suck, borrow your 5s, cure your stress, just stop. Look up, make eye contact, not angry but ready, and look back down. This isn’t about Community. Not now. This is about winning, succeeding, making yourself believe that what’s about to happen will happen, must happen, that nothing else can happen, the intellectual certitude followed by physical reality.

And then, get ready to go. Grip the bar. Chalk up, and remember that your momentary lapse in social nicety will be rewarded with what you wanted, the moment of apex. Your short, pithy phrase repeats until there is nothing else, no sound, no Top 20, no mats, no platforms, no nothing except a bar and a goal, the universe bent around you in a cocoon of now.

Don’t think heels down, chest up. Don’t think at all, because you don’t need to. You already did it, and miracle of miracles, what was supposed to happen happened. It’s over your head. It’s locked out.

And now, they fade back in. The sound of volume slow marching to full blast, clapping, screaming, backslapping rah.

You can give in, or you can go back. Sit down, shut your eyes, and bring pithy back. Because it’s not over, and you can shut it out again. Accept that this is just a step and not the end, and it will happen all over again. Another record, not a defining moment, but an ephemeral glimpse at where you were, the shallow footprint of an athlete who’s moving forward faster.

Ignore them, and bring it. Because there’s always something more.

Friday 2/5/10

Skill: Overhead squat practice

Metcon:
3 Rounds for max reps:
60 sec. Kettlebell swings
60 sec. rest
60 sec. dbl unders
60 sec. rest
60 sumo deadlift high pulls (75/45)
60 sec. rest

************************************************

Three of our athletes participated in CrossFit Santa Clara's workout challenge for this week.
Here are the results:

Mary 12:11 (75#)
Oran 16:11 Rx'd
Robert 11:04 Rx'd

Jason Khalipa will be posting a new challenge every week. Everyone is encouraged to participate. We will designate a day and time for those of you who want to throw it down!

**************************************************

CONGRATULATIONS!

- Pam for setting a new deadlift PR of 145#, beating her old PR by 20#.
- Ro for getting her first handstand hold.
- Trudy for finishing her first group session workout.

Anyone up for a CHALLENGE?

Jason Khalipa of CrossFit Santa Cruz is holding WEEKLY workout challenges!! If you are interested in participating this would be a great way to measure your fitness level with other CrossFit athletes around the world. The workout for this week will be submitted before 12:00 midnight on Thursday. Again, Jason will be putting it out weekly, so don't despair if you miss this weeks challenge.

The workout challenge for this week:

Row 250m (sub: 200m run)
21-15-9
Thrusters (115#/85#)
Kettle Bell Swings (1.5 pood/1 pood)
Row 250m (sub: 200m run)

The gym will be open at 8:30am tomorrow morning to start warming up with a 9am prompt start time. Post to comment if you will be participating. Go hard and give it your ALL!

Check out Jason Khalipa's video for instruction.

Wednesday 2/3/10

WOD:
30 thrusters (95#/65#)
30 double unders
30 sit-ups
30 KB swings (55#/35#)
30 box jumps

We don't do chippers often, but it's fun to throw one in every once in a while. So, have at it and hit it hard. There is a well-earned rest day after this.

Tuesday 2/2/10

Congratulations to Estelle, Yaju, and Trudy for successful completion of the On-Ramp program. The On-Ramp program teaches proper technique of the foundational movements as well as introduces and gradually ramps up the workout intensity. All three of them made huge strides in their fitness during the program. Estelle took her time on the "Baseline" WOD from 7:42 to 5:05, and Trudy improved her time from 7:21 to 5:08! Yaju will be testing his "Baseline" in the next few days, and we're sure he's going to crush his old time! Well done all of you.

************************************************************************














Group practice of the Burgener Warm-up

WOD for Tuesday 2/2/10:
Skill: Overhead squat - practice with PVC or empty bar.

Metcon:
3 rounds for time:
Run 400 meters
5 Hang power cleans @ 80% of 1RM
25 air squats

***********************************************************













Proof that CrossFit is good for all ages....Ian (age 5) goes overhead!

Maui News Article

In case you haven't seen it yet, Kehau D. did an awesome article on CrossFit in the Maui News. Great exposure for RFM and the rest of the CrossFit community on Maui. Fantastic job Kehau! Read it here.