Wednesday, September 1, 2010

Remember the 10 fitness domains?

Strength
Endurance
Stamina
Flexibility
Power
Speed
Coordination
Agility
Accuracy
Balance

If this was your report card, what would your grades be? Are there any areas that you are really lacking in? What are you doing about them?

Is flexibility an issue for you? If it is (and I would say it is for the majority of us), then check out Kelly Starrett's new blog Mobility Wod. We want to challenge you all to try out some of his mobility wod's he has posted and see how it affects your performance.



*********************************************************************
WOD for 9/1/10:

1. Deadlift

Perform the reps and loads according to whatever week of the 5/3/1 program you are on. If you completed the CFT on Monday then spend 15 minutes working up to a heavy, but not maximal, 3 rep set.

2. For time:
Run 800 meters
-then-
5 rounds:
5 power cleans (135/95)
10 box jumps (24"/20")
-then-
Run 800 meters

There will be a cutoff time of 20 minutes for this WOD. Scale you power clean load according to your strength and fitness level.

Tuesday, August 31, 2010

The CrossFit Total was a huge success. We saw PR's all over the place. Some of you put up PR's as big as 50 pounds! The 5/3/1 program definitely is working....and as they say "IF IT AIN'T BROKE DON'T FIX IT!" So we will continue with another cycle of 5/3/1.

WOD for 8/31/10:
1. Back squat

2. Bench press

Perform the reps and loads for whatever week of 5/3/1 you are currently on. If you completed the CFT yesterday, take a rest day from the strength portion of the workout.

3. In 1 minute:
Complete 10 burpees and as many reps as possible of ring dips in the remaining time.
Rest 1:00 and repeat for a total of 5 cycles.
Score is total number of dips completed.

If you don't have ring dips, sub jumping ring dips, bar dips, or bench dips.

*******************************************************************************
Trying to GET CLEAN?

So we heard some of you have decided to kick the junk food habit and start eating healthier.
HALELULIAH!!! We're going to support you 100% of the way. Every Monday, Wednesday and Friday we will post a "recipe of the day". This will help you when you're standing in front of your refrigerator thinking "what the hell am I going to eat now?"

Everyone has different goals to why they decide to eat clean. What ever motivated you, keep reminding yourself of it! Here are a few tips to get you started:

1. Put a "before" picture on the refrigerator to help you stay on track.
2. Clean out your fridge and pantries of ALL junk food (out of sight, out of mind).
3. Don't torture yourself thinking of junk foods that "would taste soooo good right now".
4. Avoid the ENTIRE bakery section of Costco (or any grocery store).
5. Eat in moderation.
6. Don't start out going cold turkey right from the beginning. You still want to keep your sanity right?
7. By all means plan in a cheat day, you deserve it, but stay true to yourself the rest of the time.
8. If you feel a craving coming on, drink 2 cups of water first, you may have just been thirsty.
9. Be sure to eat a balanced meal of healthy fats, carbs (vegetables, go easy on the fruit high on the GI), and protein.
10. Keep handy and snack on things like nuts and berries trail mix, lettuce/ham/avocado wrap (delicious), boiled eggs, apples and chilled apple sauce (no sugar added).

So there it is! For most people, taking the first steps to a healthier lifestyle may be the biggest test of their will power ever! But don't feel alone, if it's any consolation.... we'll all be total bitches experiencing the most unbearable withdrawals TOGETHER....(just saying). Heehee...kidding...not really;). Stay tuned for the first "Recipe of the Day" for Wed., Sept. 1st.

Total Time!

We've worked hard on getting stronger with Wendler's 5/3/1 program the last few months. We've all watched our number go up and up and up. So now it's time to put our strength to the test.

WOD for 8/30/10:

CrossFit Total:
Back Squat 1RM
Shoulder Press 1RM
Deadlift 1RM

Bench Press 1RM (if time allows)

The order for performing the three lifts will be squat, press, and then deadlift. The best single attempt for each of the three lifts are added together for the CrossFit Total. You will have three attempts for each lift (note this is NOT 3 attempts at each weight for each lift). The whole process is as follows in the words of the man who developed the CFT, Mark Rippetoe:

"After a warm-up, the squat will be performed first. Some squatting with the empty bar should have been included in the general warm-up so that the knees, hips, back, and shoulders are not too terribly surprised. Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM. The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts."

For a more detailed description of the CFT read here.

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

On Saturday, September 25 we will be joining CrossFit affiliates around the world in participating in Fight Gone Bad 5 to raise funds for the Livestrong Foundation, the Wounded Warrior Project, and the CrossFit Foundation. CrossFit RFM will be joined by Lahaina CrossFit in our fundraising efforts. Join us by registering here or supporting our affiliate by donating here. If you do register make sure you sign up under CrossFit RFM's team. All participants will be asked to donate $20 when you come to the WOD on the 25th. We will be running heats of FGB depending on the turnout, with some scaled heats being available. After the WOD we will be having a potluck so everyone can mingle and get to know each other better. So come out, support the cause, and get in one helluva workout!

Saturday Sweat Fest

The Saturday Sweat Fest is back! Join us at 9:00 a.m. to kick start your fitness.

WOD for 8/28/10:
1. "Annie"
50-40-30-20-10:
Double unders
Sit-ups

rest 10:00

2. AMRAP in 15:00:
3 rounds of "Cindy"
(5 pull-ups, 10 push-ups, 15 squats)
Run 200 meters

Friday, August 27, 2010

WOD for 8/27/10:

1. Shoulder press (deload)
5 reps @ 40% of working weight
5 reps @ 50%
5 reps @ 60%

2. For time:
Run 400 meters
30 jerks - every time bar has to be brought down from shoulders you must complete 5 burpees before continuing again
Run 400 meters

Yaju's Farewell Party

There has been a change in schedule for Yaju's farewell party. Rather than the beach BBQ this Saturday we will instead be gathering at Bistro Casanova (the old Manana Garage) in Kahului on Thursday, September 2 at around 5:00. Happy hour is from 4:00-6:00 at which time there will reportedly be $5 pitchers of mojitos! So come down next Thursday and join us and say your alohas to Yaju.

Wednesday, August 25, 2010

We just wanted to make a quick post about how proud we are of our RFM Ohana. Community is such a huge part of the CrossFit experience and you all have helped create a great community here. When one of us finds success, whether it is a new lift PR or getting their first double unders (or one of us wins the Strong Woman Competition....cheehoo Kehau!!!) we all celebrate together. When one of us struggles, we all come together and lend support. And when new people join the gym they are immediately greeted and welcomed into the ohana. During the WOD those that are already finished cheer on those still working. It's just a really awesome feeling knowing that even if you finish last in a WOD....you won't finish alone.


WOD for 8/25/10:

1. Deadlift
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

2. 5 rounds for time:
10 power cleans @ 60% 1RM
Run 200 meters

Power cleans are from the deck. Scale weight as needed. Focus should be on technique first then speed. Work on hitting triple extension and getting the elbows around fast.

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

The HANA RELAY is right around the corner!

Deadline to register: August 27th (Thurs.)

For those of you who will be participating in the Hana Relay, we will be collecting the entry fee of $30 for VIRR (Valley Isle Road Runners) members or $35 for non-members tomorrow (Wed.) at the gym. If you won't be able to make it to the gym, contact us to make arrangements to get your registration fee in asap. (Late registration fee: $45)

We will be announcing our team name tomorrow at the gym. Let's go and have some fun!

Tuesday, August 24, 2010

WOD for 8/24/10:

1. Bench press
5 @ 40%
5 @ 50%
5 @ 60%

2. Rounds of 18-15-12-9-6-3 of:
Pull-ups
Push-ups
Sit-ups
Squats

******************************************************************
Reminder:
We will be having Yaju's farewell BBQ potluck at Launiopoko Beach Park following the workout on Saturday. Bring a dish to share and your own drinks and lets send Yaju off in style.

One Strong Woman!

Congratulations to Kehau who not just won, but completely dominated the Maui's Strongest Woman contest held at Upcountry Fitness on Saturday. Out of 6 events, Kehau placed first in 4 of them and second in the other events! Her feats of strength included a new PR of a 300# deadlift. Way to rock it girl, we are all so proud of you!


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

FRAN......the aftermath

Just a few shots of the post-Fran bliss!

*****************************************************************************
WOD for 8/23/10:

1. Deload week!
Squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%


2. In 3 minutes:
Run 200 meters
5 Overhead squats
Max rep burpees in remaining time

Rest 1:30 and repeat for a total of 4 cycles.
Score is total amount of burpees completed across all 4 cycles.

Benchmark Saturday

It is our final Benchmark Saturday. Not many of the Benchmark Girls are left in the hat. But still in the mix is Fran, Diane, Nicole, and Angie. Who will it be???

Friday, August 20, 2010

**Reminder there is no 6 a.m. class tomorrow**

WOD for 8/20/10:

1. Press
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

2. 2 rounds for time:
10 single arm dumbbell push-press each arm
20 toes to bar
30 box jumps
40 double unders

Choose a dumbbell weight that will challenge you. Sub for double unders is 160 singles.

Wednesday, August 18, 2010

Kenna meets the prowler

******************************************************************************
"Dare"
by CrossFit West Santa Cruz

The Greek gods are not heroic. No matter the exploits of those who dwelt (dwell?) on Olympus, they are not courageous or brave or daring. They could never be true heroes. You see, the Greek gods are immortal and invincible. When there is no alternative, the outcome doesn’t mean much.

It is precisely the ease with which we could be sick and unhealthy and overweight and not fit that makes being healthy and fit so joyful. If there was no possibility of the alternative, like with the Greek gods, then there wouldn’t really be any importance attached to health and fitness. But there is a huge possibility of the alternative. Our modern ways of life are filled with pitfalls for those who don’t care about their health (ignorance is kind of hard to claim these days).

This means that you can be heroic and courageous and daring. Dare to be fit. Dare to be healthy. Dare to find out what you, yes you, no matter your age or background, can achieve. There is such joy in being able to use your body–to move, jump, run, dance, climb, lift, stretch. Sometimes there is a feeling that to take joy in your physical ability is to be prideful. Nonsense. Is it prideful to enjoy your ability to read a good book or to do crossword puzzles? Sure, if you kiss your ‘guns’ two inches from the mirror and strut around wearing your sister’s shirt, then yeah, that’s too much. But remember folks, you are animal and it is totally natural for us to move.

Go ahead, dare to be fit. Yep, it may be a battle and battles are rarely easy,but no one said being a hero was for the faint of heart. We aren’t Greek gods. Dare to be courageous, defy danger the way they never could. Tomorrow meant nothing to those gods. For us, it is everything. Dare to be a little better everyday.

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

WOD for 8/18/10:

1. Deadlift
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

2. For time:
Run 400 meters
-then-
5 rounds:
2 power snatches
4 overhead squats
6 jerks
-then-
Run 400 meters

Target time for this WOD is 10-12 minutes. You will use one bar for the snatches, OHS, and jerks, so choose your weight accordingly. The movements should be done as a complex and flow into each other so ideally you would only put the bar down between rounds. Jerks may be push, split, or rack...your choice, but once you choose which method to use stick with it for all 5 rounds.

Tuesday, August 17, 2010

A HUI HOU YAJU

One of our RFM family is leaving the nest. Yaju will be moving next month and we'll miss his carefree attitude, great sense of humor, and of course his impeccable timing and promptness (not to mention the VIP status he got all of us at Mulligan's). So to send him off in style we will be having a BBQ/potluck at Launiupoko Beach Park on Saturday, August 28 following the morning WOD. Bring a dish (paleo optional), your favorite beverage, and your beach gear and let's have some fun!

******************************************************************
WOD for 8/17/10:

1. Bench Press
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

2. For time:
10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
Push-ups
Kettlebell swings

Use band assist as needed on pull-ups, kipping is allowed. Make sure all your push-ups are legit with your chest touching the deck at the bottom and full extension of your arms at the top. Choose a KB weight appropriate for you strength level. The goal for this workout is to keep each round unbroken.

Monday, August 16, 2010

1. Back squat
5 reps @ 75% of working weight
3 reps @ 85%
1+ reps @ 95%

2. 4 rounds for time:
1 clean + 1 jerk + 4 back squats
Sprint 200 meters

Perform a clean, then jerk it (push or split), then rack it behind your neck and perform 4 back squats. Drop the weight and haul ass for 200 meters. Target time for this WOD is right around 5 minutes.

***************************************************************************************
We routinely record our weights and metcon times/rounds in our training journals and on the white board. Now lets also get into the habit of posting them to the comments here on our blog. Post the weights and reps you used for the strength portion, and your time or rounds completed, as well as any scaling or substitutions you may have used, for the metcon. Add any comments, questions, or feedback you may have as well. This makes it easier for us as coaches to monitor how everyone is progressing and also allows for our remote members to check in and compare their scores to everyone else.

Here is an example of how you would post for today's WOD:
1. 5 x 225
3 x 245
5 x 275

2. 5:00 with 95#

Benchmark Saturday

It's on again! We will draw another Benchmark WOD from the hat. Be ready!

Caitlin sled drag

WOD for 8/13/10:

1. Shoulder press
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

2. AMRAP in 10 minutes:
3 handstand push-ups
6 dips
9 push-ups

If you don't have handstand push-ups sub dumbbell presses (heavy). For dips use rings, bar, or bench. For those of you "in between" dips, the coaches will show you ways to work on them.

Wednesday, August 11, 2010

pull-ups

Lori

We program each workout with a specific goal and stimulus in mind. Sometimes the goal will be to have an all out sprint, other times it will be to go slower with heavier loads. Falling outside of the expected finish times can change the result of the workout entirely. We can all appreciate that a 2:00 "Fran" is a whole different animal than a 10:00 "Fran."

In doing this we are trying to hit on all 10 aspects of fitness and give you the most well-rounded conditioning we can. We believe that over time random workouts, without a specific goal in mind, will not only lead to sub-par fitness but can also lead to injury. Every workout we program is a step leading to a bigger goal. This is why it is important for all of us to scale our workouts correctly so that we finish within, or at least close to, the expected time frame. Going "Rx'd" isn't what matters. What matters is that you are getting the correct stimulus from your training. So leave your ego at the door and hit that WOD as hard as you can.

WOD for 8/11/10:

1. Deadlift
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

2. 3 rounds for time:
Run 400 meters
15 dumbbell "clusters"
15 box jumps (24"/20")

A dumbbell "cluster" is a hang squat clean into an overhead press (clean + thruster = cluster). The target time for this WOD is 15-18 minutes. Choose a weight that will allow you to finish within this time domain.

Tuesday, August 10, 2010

We spent the weekend at the Perform Better Functional Training Summit in Long Beach, CA. It was good to step outside of the CrossFit world and listen to some well known and respected trainers, coaches, therapists, and physicians talk. We learned A LOT and you can expect some changes to our training to be implemented in the next few weeks. Nothing major, just a few tweaks here and there to make us all more well rounded in our fitness.

WOD for 8/10/10:

1. Back squat
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

2. Bench press
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

3. For time:
50 pull-ups
50 burpees

Target completion time 5-7 minutes. Scale reps to 35 or 25 as needed.

Attn: There will not be a 6am class Tues., (8/10).

WOD for 8/7/10:

Benchmark Saturday #5
"Cindy"
AMRAP in 20 minutes:
5 pull-ups
10 push-ups
15 squats

Thursday, August 5, 2010

WOD for 8/5/10:

1. Shoulder press
5 reps @ 65% (add 5# to working weight)
5 reps @ 75%
max reps @ 85%

2. In 4 minutes:
Run 400 meters
Max reps handstand push-ups

Rest 1:30 and repeat for a total of 3 rounds.

If you can't do handstand push-ups, use band assist or perform dumbbell shoulder presses.

Wednesday, August 4, 2010

CrossFit RFM's Baldwin High School athletes are getting fitter.......

Kenna (wrestling)

Caitlin (track)

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

WOD for 8/4/10:

1. Deadlift
5 reps @ 65% of new working weight (add 10# to previous working weight)
5 reps @ 75%
max reps @ 85%

2. For time:
Run 800 meters
-then-
5 rounds:
5 deadlifts @ 55% of 1RM
10 burpees
-then-
Run 800 meters

Goal time is between 12-15 minutes. Your deadlift weight should be something that will challenge you but still be able to finish all the rounds unbroken.

Tuesday, August 3, 2010

CrossFit RFM Athlete Profile:
Brad Duran

Brad is the epitome of virtuosity. All of his movements are done with perfect form (just watch him squat A2A), and if he doesn't have perfect form yet he really works hard to get it. Brad is just one of those guys who you love to coach in the gym. He's coachable, humble, gives it his all on every workout, and never quits. He always brings a positive attitude and big smile to the gym with him. He also is one of the "springiest" guys we know with some killer hops!

Name: Brad Duran

What is your "day job"?

I'm an Information Technology specialist at the University of Hawaii Maui College. I've been working there for almost six years helping faculty, staff and students with technological needs and issues.

How long have you been doing CrossFit?

I've been doing CrossFit since August of 2008. Funny thing is I believe Coach Robert saw me attempting to do power cleans when I was working out at a globo gym. He gave me pointers on form. After introducing himself, he then told me to visit the CrossFit website and to try out the WODs. I was very intimidated by the videos that I saw on the main site and thought that the people doing them were insane. Thankfully, BrandX had scaled versions of the WODs and I decided to follow those for the first 2 weeks. I was completely hooked after that!

How did you find CrossFit RFM?

I guess CF RFM found me by accident. HAHAHAHAHA. I also heard that CF RFM had a website so I would visit it every so often. I then saw on the site that Coach Robert and Coach Kristi were opening up a CF box. I was so excited! I just followed the address posted on the website and now here I am!

What do you like to do outside of the gym?

Surfing (longboard 9' 2"). Helping my dad with small construction projects. Installing/building computer and electronic components. Watching anime and playing video games. Working around the house.

What is your favorite WOD/lift?

Favorite WOD: Fran. My favorite lift is the deadlift. Its a very functional movement since I do a lot of lifting at work when we have lots of computer boxes coming in. It translates well to real life work :)

What is you least favorite WOD/lift?

I can't say I have a least favorite WOD (I must be sick...). I guess I have to pick my goats for the lifts: anything having to do with throwing weight over my head (presses, jerks, snatches)

What is your proudest accomplishment at CrossFit RFM?

Right now I'd have to say improvement in my double unders :)

What is your 6 month goal?

Hmm...try to get one muscle up??? LOL.

I have always wanted to:

Go and see the Olympics. And now... the Crossfit games!

One word people use to describe me:

Smiley.

3 things you would ALWAYS find in my fridge:

1) Milk.
2) Eggs.
3) Almond Butter.

Last thing you ate:

Salmon, cantaloupe and saluyot (Ilocano for "wild spinach")

If you could invite ANYONE (currently alive or not) to dinner who would you invite? Why?

Bruce Lee. I've always been a big fan of his and I just want to know how he generated so much power in such a little frame. One interesting physical specimen indeed.

Favorite workout attire:

Anything UnderArmour.


************************************************************************
WOD for 8/3/10:

1. Bench Press
5 reps @ 65% of new working weight (add 5# to previous working weight)
5 reps @ 75%
max reps @ 85%

2. AMRAP in 8:00:
12 push-ups
12 "L" pull-ups

For an "L" pull-up your legs are out straight in front of you and your heels stay above horizontal. If you cannot do "L" pull-ups you may scale to tuck position pull-ups. If you can't do tuck position pull-ups, do standard kipping pull-ups. If you did not do "L" pull-ups in the workout then perform 90 seconds of cumulative L-sit holds after the WOD.

Monday, August 2, 2010

Some Images from Benchmark Saturday:

Tito picks the WOD

Kehau and Kristi bang out the ring dips

Oran sets for a clean

Lori at the top of her clean (get those elbows around girl!)

Kristi and Kehau agree that ring dips are tough!

Way to work on a very tough benchmark WOD everyone!

**********************************************************************
WOD for Monday, 8/2/10:

1. Back squat
Wendler 5/3/1 cycle 4, week 1
If it aint broke don't fix it, so we continue with another 5/3/1 cycle. Don't forget to add 10# to your working weight.

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

Speaking of benchmark WOD's.......
2. "Nancy"
5 rounds:
Run 400 meters
15 overhead squats (95/65)

If needed, scale OHS weight to 40-50% of 1RM.


******************************************************************
IMPORTANT SCHEDULE NOTICE:
We will be attending the Perform Better Functional Training Summit in Long Beach this weekend. Oran will be covering some of the classes for us while we are gone. Please take note of the change in schedule.

Thursday 8/5: 9 am, 5 pm, 6 pm (no 6 am class)
Friday 8/6: NO CLASSES
Saturday 8/7: 9 am
Monday 8/9: NO CLASSES