Athlete Profile of the Month: Lori

Lori was one of our original members at RFM. She is always there to lend a helping hand to anyone whenever needed, and she loves to bring refreshing fruit to share with everyone after the WOD's. Her dedication and work ethic has resulted in huge strength and performance gains over the last year. All of her hard work was recently rewarded as she got her first muscle-up. Keep up the good work Lori!

Name: Lori Kikuchi

Q: When did you join CrossFit RFM? How long have you been doing CrossFit?
A: I started in May 2009. I've been hooked for a little over a year.

Q: What is your "day job?"
A: I work as an educational assistant

Q: What is your athletic background?
A: Track & field in high school. I also wrestled and played football a lot with my brothers and sisters.

Q: What do you like best about CrossFit RFM?
A: The great coaches who can see potential in everyone. We DO have the best coaches in my opinion.

Q: What is your favorite exercise or WOD?
A: It kind of depends on my mood. I'd say it's between push-ups, pull-ups, or burpees. (Did she really say burpees???)

Q: What is you least favorite exercise or WOD?
A: Anything with running more than 400 meters.

Q: What is your proudest achievement at RFM?
A: I am now able to squat more than I did in high school!!!

Q: What are your goals?
A: My main goal is to be able to do every movement with correct form and not have to scale anything.

Q: List one fun fact about you.
A: I love being short!!!

Fuzz

This has been posted on several sites lately. It is a pretty interesting theory and really reinforces why it is important for all of us to stretch and foam roll regularly. Check it out.

Wednesday, June 30, 2010

WOD for 6/30/10:

1. Deadlift
Wendler 5/3/1 program - Cycle 2, week 4 - Deload

5 @ 40% of working weight
5 @ 50%
5 @ 60% (do not go for max reps)

2. "Double Under Helen"
3 rounds:
50 double-unders
21 kettlebell swings (53/35)
12 pull-ups

If you don't have double unders sub 150 single unders.

Tuesday, June 29, 2010

WOD for 6/29/10:

1. Bench Press
Wendler 5/3/1 program - Cycle 2, week 4 - Deload

5 @ 40% of working weight
5 @ 50%
5 @ 60% (do not go for max reps)

2. "Death by Dip"
With a continuously running clock do one dip the first minute, two dips the second minute, three dips the third minute... continuing as long as you are able. Use as many sets each minute as needed. Score by total number of minutes completed.

No matter what version of the dip you are doing (ring/bar/bench) make sure you use a full range of motion by getting your shoulder below the level of your elbow. We will only count legit reps.

Monday, June 28, 2010

WOD for 6/28/10:

1. Back squat
Wendler 5/3/1 - Cycle 2, Week 4 - DELOAD week
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60% (do not go for max reps during deload week)

2. 5 rounds:
10 wall balls
20 double unders
10 pull-ups

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

There has been some discussion regarding the deload week lately. Some of you are totally looking forward to this lighter week while some of you have expressed that deloading is not your favorite thing in the world. Even though taking a deload week may be boring or seem like you are slacking or cheating by not going all out, it is a periodic necessity. The human body is an amazing machine, but even this amazing machine can only take so much stress before it starts to break down. The deload week gives your muscles, nervous system, and mind some time to recuperate and recover from all the hard work you put in for the last 3 weeks. It also prepares you for the heavier loads that you will be facing in the upcoming cycle. So use this week for what it's supposed to be...recovery. Follow the deload percentages in your strength program (yes it will feel light); don't attack the metcons at 100% intensity - scale down the weight, reps or both, or don't worry about your time and just focus on performing each rep with absolutely perfect form. Make sure you take some time afterward to foam roll and stretch. Trust us your body will thank you for it.

In case you wanted more info on deloading and recovery, here are some great articles from CrossFit One World and CrossFit Oakland on the subject:

CrossFit Burnout
Stimulus, Recovery, and Progress
Periodization in a CrossFit Context

Read, learn, and enjoy!

Welcome Lahaina CrossFit!

We stopped by Lahaina CrossFit today for their grand opening. Anthony and Megan are good people and have a really nice box out on the westside. It was also cool to get to hang out with some of the other affiliate owners. Here we are with (from left to right) Joel Tessier (CrossFit Big Island), Danny Crowell & Whitney Correa (CrossFit Maui), Anthony Bianucci and Megan Hildebrand (Lahaina CrossFit). We are hoping to get some events planned with the other affiliates soon. It's so awesome to see the CrossFit community grow on Maui!

Hike to the Cross

On Saturday CrossFit RFM redefined CrossFit by hiking up to the actual cross that can be seen on the mountain from Wailuku town. Here are some images from our adventure:

The crew gathered and ready to go!

The going was steep.......good thing we CrossFit!


Hike to the cross for time......31:15!


We made it!

The view from the top

Afterward, we all went to Iao for some cryotherapy in the cool stream waters.

Spider-Frank???!

Derek just chillin'

It was a fun day. Sometimes it's good to get out of the gym and put our functional fitness to some real use. We will definitely be doing things like this more often.

(Big mahalo to Kehau for all the awesome pictures!)

Friday, June 25, 2010

Lara pushes through her barbell step-ups

WOD for 6/25/10:

1. Shoulder press
Wendler 5/3/1 Cycle 2, Week 3

5 reps @ 75% of working weight
3 reps @ 85% of working weight
max reps @ 95% of working weight

2. AMRAP in 3:00:
5 handstand push-ups
10 kettlebell swings (53/35)
15 air squats

Rest 1:00, repeat for a total of 3 cycles.

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

Reminder for Saturday 6/26/10 - Hike to the Cross

There will be no Saturday 9:00 class as we will be redefining CrossFit by hiking up to the actual Cross. Everyone is invited to join us. We will meet at 8:00 a.m. at the big water tank right by where the road forks to go into Iao valley. Bring some good hiking shoes and plenty of water and a light snack. Afterward, we will be going to Iao Stream to do some cryotherapy in the cool stream waters for anyone interested.

Wednesday, June 23, 2010

Kristi coaches Elena through her 500m row

WOD for 6/23/10:

1. Strength: Deadlift
Wendler 5/3/1 Cycle 2 Week 3
5 @ 75%
3 @ 85%
Max @ 95%

2. 7 rounds:
5 Power cleans @ 75% 1RM
200 meter run

These are power cleans from the deck. Run the 200 meters as hard as you can.

Tuesday, June 22, 2010

The 5:00 crew doing work

WOD for 6/22/10:

1. Bench Press
Wendler 5/3/1 - Cycle 2, Week 3
5 reps @ 75% of working weight
3 reps @ 85%
1+ (max reps) @ 95%

2. 21-15-9 of:
Push-ups
Barbell step-ups, right (75/45)
Barbell step-ups, left
Dips

For barbell step-ups, rack a barbell behind your neck as in a back squat and step onto the box, making sure you get full hip extension. The box height should be high enough so that your thigh is parallel to the ground when you have your foot on it. Perform 21-15-9 reps on each leg.



*********************************************************************
We have Elena, Shauna, and Shyann doing their intro weeks this week. Make sure you introduce yourselves and welcome them to the RFM ohana.

Monday, June 21, 2010

From Jay Leydon of CrossFit Milford.

We are a gym that gets results with hard work. We are a gym where you will come in and be greeted by each coach and person in the gym. We are a gym that builds a strong community around it awesome members. We are a gym that unites all walks of life and puts them under one roof with one purpose. We are a gym where you will sweat, bleed, swear, laugh, occasionally cry, and get more satisfaction our of your hour in the gym than you ever did in a month at your other place. We are a gym where people expect greatness out of you, where you cannot slack off, where you are your brothers keeper and they are yours, where you are viewed as an athlete and treated as one, where you realize your potential is far greater than you ever thought, where you will olympic lift, power lift, perform gymnastic movements, run, row, jump, and swing. We are a gym where you set goals that you once deemed to be impossible and you will far surpass these goals, where you will learn how to eat properly and make your own decision for your health. We are a gym where you will be comfortable with being uncomfortable.... WE ARE CROSSFIT......

And we are NOT a gym that will promise the easy road, guarantee 30 pounds in 30 days type gimmicks, promote anything that is unhealthy, let you take the easy road, and not give a damn about its athletes.... giving a damn and caring will not always give you the answers you want to hear.

So, if you want the "30 pounds in 30 days", if you want people to tell you exactly what you want to hear, if you do not want to sweat, if you want to be just a number, if you enjoy being lost in the crowd, if you do not want to work hard, if you never want to realize what you truly are and what you can become, if you never want to accomplish the impossible, then don't waste our time or yours...

However, if you are ready to realize just how great you truly are..... we will see you soon!!!

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

WOD for 6/21/10

1. Back Squat

Wendler 5/3/1 Program - Cycle 2, Week 3

5 reps @ 75% of working weight

3 reps @ 85%

1+ (max reps) @ 95%

2. For time:

10 Front squats (155/105)

50 Double unders

8 Front squats

40 Double unders

6 Front squats

30 Double unders

4 Front squats

20 Double unders

2 Front squats

10 Double unders

If you cannot do the rx'd weight for front squats, use 65% of your 1RM. If you don't have double unders, sub 3x single unders (150-120-90-60-30).

Saturday Sweat Fest

The 6 pm class compares notes after the WOD

WOD for 6/19/10:
TBA at the gym. Be ready!

Friday, June 18, 2010

from elitefts.com:

Someday I will...

Someday I will use a real barbell.

Someday I will give all I have and find more.

Someday I will learn from my mistakes.

Someday I will know the difference between hurt and pain.

Someday I will constantly love the feel of steel in my hands.

Someday I will want to quit - and not.

Someday I will have to dig deep.

Someday I will deadlift more than I ever thought I could.

Someday I will be proud of my scraped shins and calluses.

Someday I will do the impossible.

That day starts today...

What will you do someday?

***********************************************************
WOD for 6/18/10

1. Shoulder Press
Wendler 5/3/1 program - Cycle 2, Week 2
3 reps @ 70% of your working weight
3 reps @ 80%
max reps @ 90%


2. 5 rounds for time:
5 dumbbell get-ups right
5 dumbbell get-ups left
200 meter run

They Just Keep Coming...

Tonight RFM had our THIRD first muscle-up in two days with Lori adding her name to the muscle-up board! All that hard work really paid off. Way to go girl! Now who's next.....???

**************************************************************************
The new programming is paying big dividends with people getting muscle-ups, setting strength PR's, and getting bigger and better at life!

Wednesday, June 16, 2010

SUCCESS!!!

We had not one, but TWO first muscle-ups tonight at CrossFit RFM, with Kehau and Kristi both conquering this tough movement! These girls have been working long and hard at getting this, so it is very well deserved. Way to go ladies, we are all so proud of you!!!

Kehau nails it!



WOD for 6/16/10:

1. Deadlift (Wendler 5/3/1 program - Cycle 2, week 3)
3 reps @ 70% of working weight
3 reps @ 80%
max reps @ 90%

2. "Running Christine"
3 rounds for time:
Run 400 meters
12 deadlifts @ bodyweight
21 box jumps (24"/20")

Scale deadlift load and box jump height according to your level of strength and fitness.

Tuesday, June 15, 2010

Strength:
Wendler 5/3/1 Program, Cycle 2 week 2

Bench Press

3 reps @ 70% of working weight
3 reps @ 80%
Max reps @ 90%


Conditioning:

AMRAP in 10 minutes:
5 dumbbell hang power snatch right
5 dumbbell hang power snatch left
5 push-ups

Monday, June 14, 2010

Strength:
Wendler's 5/3/1 Program - Cycle 2, Week 2

Back Squat
3 reps @ 70% of working weight
3 reps @ 80%
max reps @ 90%


Conditioning:

3 rounds for time:
5 Overhead squats @ 70% of 1RM
10 Burpees
15 Jumping pull-ups

Saturday, June 12, 2010

Burpee broad jump madness!

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

SATURDAY SWEAT FEST

WOD to be announced at gym. See you there!

Belief

Another cool commercial by Again Faster.

Belief from Patrick Cummings on Vimeo.

Friday, June 11, 2010

WOD for Friday 6/11/10:

Strength:
5/3/1 Program - Cycle 2, Week 1

Shoulder Press
5 reps @ 65% of new working weight
5 reps @ 75%
max reps @ 85%


Conditioning:
3 rounds for time:
10 Handstand push-ups
60' burpee broad jumps
400 meter run

Wednesday, June 8, 2010

The p.m. gang

Strength: 5-3-1 Program, Cycle 2, Week 1
Deadlift
5 @ 65%
5 @ 75%
Max @ 85%

Conditioning:
AMRAP in 12:00
3 Clean & Jerks @ 65% of 1RM
7 Pull-ups
10 Sit-ups

Tuesday, June 8, 2010

Athlete Spotlight: Mickie Aikala

We are so proud of Mickie. She came to RFM after completing her rehab for a total knee replacement. When she first started, walking 2oo meters was a daunting task for her. Now she does 200 meter and 400 meter repeats. Her strength is improving by leaps and bounds and her conditioning just keeps getting better and better. But what we love most about Mickie is the fun loving attitude and sense of humor she brings to the gym everyday!

Name: Mary "Mickie" Aikala

Q: When did you join CrossFit RFM?
A: February 16, 2010. Close to 4 months ago.

Q: What is your "day job?"
A: Educational Assistant

Q: What is your athletic background?
A: None! I couldn't even jump!

Q: What do you like best about CrossFit RFM?
A: The coaches Robert and Kristi of course! They have so much patience and knowledge, and they provide great support and encouragement. They are very good at scaling/altering the workouts for me. I also love the wonderful and positive atmosphere of CrossFit RFM.

Q: What are your favorite exercises?
A: Deadlifts and bench presses.

Q: What are your least favorite exercises?
A: Sit-ups and knees to elbows.

Q: What is your proudest achievement at CrossFit RFM?
A: To be able to participate with the "big boys" and do the same WOD they do! Also, I am now able to walk 400 meters without panting for air. I'm also proud to still be at RFM and continue "trucking on."

Q: What are your goals?
A:
1. To be able to do 15 sit-ups without resting
2. To do knees to elbows without having my body swing forward
3. To do step-ups to a higher box....YIKES!
4. For "Team Aikala" to continue to workout out at RFM together!

Q: List one fun fact about you.
A: I love to PARTY, dance, and laugh!


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

The other half of "Team Aikala," Mickie's son George, repping out his front squats

WOD for 6/8/10:

Strength:
5/3/1 Cycle 2, Week 1
Bench Press

If you are now on your second cycle of the 5/3/1 program, add 5 pounds to your working weight for the bench press.

5 reps @ 65% of new working weight
5 reps @ 75%
max reps @ 85%

Conditioning:
AMRAP in 4:00:
5 dips
10 box jumps
15 dumbbell push presses (35/25)

Rest 90 seconds. Repeat for a total of 3 cycles.

Scale dips (ring/bar/bench) according to your strength level. Scale height on box jumps and weight on push presses as needed.

Monday, June 7, 2010

First....here are a few pictures of our "Sunset Beach Workout" from this past Saturday.

Cranking out the starbursts....Wow! Look at Kehau catch some air!

then.....everyone races through the mountain climbers.

TUG OF WAR! Dig deep and PUUULLLL!!!

C'mon Team Nalu....pull harder! Looks like Team Derek is closing in!!!!

RFM family and friends will be having lots of fun in the sun this summer...GET READY!

Strength:
Squat

We are starting the 2nd cycle of the 5-3-1 strength program. Add 10# to your WORKING WEIGHT.

5 reps @ 65% of new working weight
5 reps @ 75%
Max reps @ 85%

Conditioning:
5 Rounds
10 Chest to bar pull-ups
10 Front squat (135/95)

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

Saturday, June 5, 2010

Saturday Sweat Fest

WOD will be announced at the gym.

*****************************************************
Don't forget.....5:00 at White Rock......beach WOD and BBQ!

Friday, June 4, 20101

Strength:

Shoulder Press

If you are on week 1:
5 @ 65% of working weight
5 @ 75%
5+ (max reps) @ 85%

If you are on week 2:
3 @ 70% of working weight
3 @ 80%
3+ (max reps) @ 90%

If you are on week 3:
5 @ 75% of working weight
3 @ 85%
1+ (max reps) @ 95%

If you are on week 4 you are doing a DELOAD week:
5 @ 40% of working weight
5 @ 50%
5 @ 60% (do not go for max reps)


Conditioning:

Max reps shoulder press (65#/45#) in 3:00
Rest 3:00
Max reps push press (65#/45#) in 3:00
Rest 3:00
Max reps push jerk (65#/45#) in 3:00

************************************************************
Reminder:
Sunset WOD and BBQ at White Rock in Wailea this Saturday at 5:00 p.m.! RFM members, friends, and family all invited. This will be potluck and BYOB. Come join us for fun and friendship and of course a workout!

Testimonial

"If I had to describe Crossfit in one word it would be ADDICTING! Crossfit makes you want to better yourself by setting personal records, and takes you to a very self rewarding place. Personally, I have always exercised, but have never gotten the results I achieved with Crossfit! I began nine months ago as a novice, never having focused on building strength, and have lost 15 pounds plus numerous inches (which are more important for appearance & size). I have gained strength I didn’t know I had. Of course all successful sports must have coaches, so let me say we do and they are fabulous. Robert & Kristy are awesome coaches, always so patient and encouraging. Crossfit changed my life, all areas, and all for the best."

KMac

Wednesday, June 2, 2010

Strength:
Deadlift

If you are on week 1:
5 @ 65% of working weight
5 @ 75%
5+ (max reps) @ 85%

If you are on week 2:
3 @ 70% of working weight
3 @ 80%
3+ (max reps) @ 90%

If you are on week 3:
5 @ 75% of working weight
3 @ 85%
1+ (max reps) @ 95%

If you are on week 4 you are doing a DELOAD week:
5 @ 40% of working weight
5 @ 50%
5 @ 60% (do not go for max reps)


Conditioning:
21-15-9:
Kettlebell swings (53/35)
Knees-to-elbows