Kim in the middle of her hang power snatch

Jun locking it out up top

9 a.m. class warming up

Tasha brings her friend Lori in for her free intro session...and she rocked!

Only 12 days left in the Paleo Challenge! Who's hanging tough? Who's had some slip-ups? We can already see some awesome transformations taking place. Let's hear from you!

WOD for 2/1/11:
A. Run Wili Pa Loop for time (approximately 1 mile)

B. 21-15-9 reps for time:
Ball slams
Squats holding slam ball
Double unders

Eat Less, Move More

Keeping with the spirit of our Paleo Challenge:

Monday, January 31, 2011

WOD for 1/31/11:
A. Press (deload)
5@ 40%
5@ 50%
5@ 60%

This is for those on Wendler 5/3/1. If you are on the linear progression program continue to add 5 pounds from your last effort and perform 3 sets of 5 reps at that weight.

B. Hang power snatch
3 reps @ 50 - 60% of 1RM every minute on the minute for 8 minutes.
Focus on getting full extension and speed under the bar.

C. Alternating tabata
20 seconds of work, 10 seconds of rest for 8 rounds each of:
Push-ups
Supine rows

You will perform as many reps of push-ups as possible in 20 seconds, rest 10 seconds, perform as many reps as possible of supine rows in 20 seconds, rest for 10 seconds, etc. until 8 rounds are completed for each movement (8 minutes total).




Supine rows may be performed on bar or rings.

Saturday, January 29, 2011

Welcome Carolee!

Momi goes overhead

Congratulations to Donnie for completing the Elements program

Big mahalo to Derek for making us this killer new sign!

 

The 5:00 class in action

WOD for 1/29/11:
"Lynne"
5 rounds:
Max rep bodyweight bench press
Max rep pull-ups

This workout is NOT for time. You will perform as many reps of bench presses as you can followed immediately by as many reps of pull-ups as you can. Rest as needed between sets.

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**Special shout out to Ryan....can't wait till you get back. Love, your RFM ohana!

Friday, January 28, 2011

A. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%

B.  5 rnds
10 push press @ 60% of 1RM
10 wall balls 20/10
10 toes to bar

Wednesday, January 26, 2011

Paleo Challenge Day 15

WOD for 1/26/11:
A. Bench Press (Wendler 5/3/1, Wave 2, Week 3)
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

B. AMRAP in 12 minutes:
10 Overhead squats @ 60% of 1RM
Run 200 meters

Tuesday, January 25, 2011

Paleo Challenge Day 14 
(We are at the halfway point gang! How are we all doing?)

WOD for 1/25/11:
A. Skill: rope climb progressions

B. 30-25-20-15-10-5 reps for time:
Kettlebell swings
Sit-ups

Monday, January 24, 2011

Paleo Challenge day 13

WOD for 1/24/11:
A. Deadlift (Wendler 5/3/1 Wave 2, week 3)
5 @ 75%
3 @ 85%
1+ @ 95%

B. 20-16-10-8 reps for time of:
One-arm dumbbell deck snatch (1/2 of reps for each arm)
Pull-ups

Suggested load is 0.25x bodyweight. Scale according to your strength level.

Saturday, January 22, 2011

"Christine"
3 rnds:
Run 400m
12 Bodyweight deadlifts
21 Box jumps (24/20)

Paleo Ice Cream!

Vanilla Bean Ice Cream!

Here it is..... rich, sweet, creamy and 100% Paleo!  You can find gluten free/dairy free ice creams at the whole foods stores which will include some sort of fructose and other bad ingredients, but every spoonful of this creamy pleasure is totally guilt free. The hardest part was hunting for the vanilla bean.  A single whole bean can cost around $10.  I found a pack of two beans for $8 at Down to Earth.  You can also use vanilla flavoring, but it's just not the same.  Takes some work, but it's so rewarding!

Friday, January 21, 2011

A. Press

5 @ 75%

3 @ 85%

1+ @ 95%

B. 3 rnds

In 2:00 complete:

10 Thrusters @ 65% of 1RM

Max toes to bar in remaining time

Rest 1:00

Score = total reps of toes to bar

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www.paleodietlifestyle.com

How are you doing on your paleo journey?  Here's another great site with tons of recipes!  Found this vanilla bean ice cream recipe that we'll be making tonight.  Will let you know how it turns out!

Wednesday, January 19, 2011

 Paleo Challenge Day 8

WOD for 1/19/11:
A.  Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%

B.  3 rounds:
Run 400m
12 Power Cleans @ 50% of 1 RM
21 Push-ups

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Some Housekeeping:

Tuesday, January 18, 2011

Elements Graduates!

 Congratulations to Erin (top) and Lorraine (bottom) for completing the RFM Elements program. Welcome them into the group classes this week!

Paleo Challenge Day 7

WOD for 1/18/11:

A. Skill: rope climbs

B. 5 rounds for max reps:

0:30 kettlebell swings (53#/35#)

0:15 rest

0:30 pull-ups

0:15 rest

0:30 double unders

0:15 rest

C. Plank holds front/side max hold - 2 sets

Monday, January 17, 2011

***HOLIDAY SCHEDULE***

There will be no 6 a.m. class. All other classes will go on as scheduled. 

Paleo Challenge day 6

WOD for 1/17/11:
A. Bench press (Wendler 5/3/1 Wave 2, Week 2)
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

B. AMRAP in 10:00:
5 handstand push-ups
10 pistol squats (5/leg)
Run 200 meters

Handstand push-ups can be scaled by doing piked push-ups off a box or standing dumbbell shoulder presses. Pistol squats can be scaled by performing them standing on a box or squatting to a box. We will go over these scaling options at the gym.

Winter Strength Challenge

We are extremely proud of all of our athletes who competed at the Winter Strength Challenge on Saturday. You all showed great technique, heart, and sportsmanship throughout the day. Congratulations to Kehau for placing 1st in the women's division, Frank for placing 3rd on the men's side, and to Derek, Negus, Kats, Brad, Oran, and Lori for showing some impressive work. Way to represent RFM all of you!!!  We think we can speak for everyone in saying that this was an awesome, fun event and want to send out a big mahalo to Coach Anthony of Lahaina CrossFit for putting it all together. Also thank you to Glenn, Mary, Erin, and Barbara for coming out and helping cheer on our competitors. We love our RFM ohana!

Saturday, January 15, 2011

Paleo Challenge Day 4

WOD for 1/15/11:
"Helen"
3 rounds for time:
Run 400 meters
21 kettlebell swings (53#/35#)
12 pull-ups

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*Reminders*

• Winter Strength Challenge at Lahaina CrossFit. We will be meeting at the gym at 12:30 to carpool/caravan over to the west side. Event starts at 2:00. Don't forget to bring any gear you need, lots of water, some recovery food, and a non-perishable food item for the Maui Food Bank.

Friday, January 14, 2011

*Paleo Challenge Day 3

(thanks to Carrol for this hilarious, but so true picture)

 WOD for 1/14/11:
A. Deadlift (Wendler 5/3/1 Wave 2, Week 2)
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

B. AMRAP in 10:00:
3 Power cleans @ 65% of 1RM
6 ring dips
9 toes to bar

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

**REMINDERS**

• Entry fee for Paleo Challenge ($20) is due Friday
• Winter Strength Challenge at Lahaina CrossFit on Saturday at 2:00. For those competing make sure to get a good night's sleep, fuel properly (see Paleo Challenge), and do some mobility work. For everyone else, let's really make an effort to get out to Lahaina to cheer on your RFM family and show support for the Maui CrossFit community.

Paleo Energy Bars

No-Bake Paleo Energy Bars

Absolutely delicious!  This will satisfy your hunger and your sweet tooth.  Perfect snack that will sustain your energy through all those tough workouts! 

1 cup raw sunflower seeds

1 cup raw almonds

4 tablespoons coconut oil

1/2 cup coconut flour

4 tablespoons honey

3/4 cup cranberries

1/2 cup sunflower seeds

1 tablespoon vanilla extract

1/4 teaspoon sea salt (or to taste)

1/8 teaspoon cinnamon

Grind up 1 cup of sunflower seeds and the cup of almonds in a food processor and pour into bowl (include the large chunks of almond pieces that didn't grind up for texture).  Add coconut oil, coconut flour, honey cranberries, vanilla flavoring, 1/2 cup sunflower seeds and mix all together.  Pour into square casserole dish and press mixture down firmly.  Refrigerate for about 25-35 minutes.  Cut into squares and enjoy!

Paleo Challenge Is On!

The RFM Paleo Challenge has officially commenced. How are you all doing one day in? Here are some quick tips to make these 30 days easier and more effective:

1) Read up. Knowing the "whys" usually makes the "hows" a lot easier. Read stuff by Robb Wolf, Whole 9, and Mark Sisson. Then apply what you've learned.

2) Clean out your pantry, cupboards, and fridge. Get rid of any temptations. This includes chips, cookies, crackers, pasta, ice cream, etc. Fill it instead with lots of lean meats, fresh fruits and vegies, and nuts.

3) Find some good recipes and try out new things. Use your Google-fu and search for paleo/primal recipes. There are tons of them out there. Talk to Kristi if you need ideas.

3) Get support. You are not in this alone. In moments of weakness call on your fellow RFM members to talk you down from eating that cookie. Post to the comments section of the blog. Send out an email SOS. And if you see someone crying out for help, make sure to be there for them and lend encouragement. We will all do this together.

Good luck everyone! Only 29 more days to go!

Wednesday, January 12, 2011

Lori doing her hang power snatch

WOD for 1/12/11:
A. Press (Wendler 5/3/1, Wave 2, Week 2)
3 reps @ 70% of working weight
3 reps @ 80%
3+ reps @ 90%

B. In 2:30:
25 double unders
10 walking lunges (5/leg)
Max push-ups
Rest 1:00, repeat for total of 3 rounds

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

**REMINDERS**

• If you haven't turned in your auto pay authorization form yet, we need them in ASAP!
• Paleo Challenge starts tomorrow!!! 30 days of going gluten and dairy free by eating lean meats, vegies, nuts and seeds, some fruit, little starch, and no sugar! Pictures and measurements are due tomorrow. Entry fees are due on Friday.

Tuesday, January 11, 2011

WOD for 1/11/11:
A. Skill: practice pistol squats.
Try to accumulate 20 pistols on each leg. Use whatever scaling is appropriate for you level of ability.

B. For time:
Run 800 meters
-then-
12-9-6:
Hang power snatch
Strict pull-ups (no kipping)
-then-
Run 800 meters

If the weather is still bad we will substitute 100 double-unders (300 singles) for the 800 meter run. Use band assist as needed to get your strict pull-ups.

Monday, January 10, 2011

Negus front squat

DMeyer shows his hops

Carrol cranks out her sit-ups

We got to watch Kenna do her thing on the mat at the wrestling meet at Baldwin High School on Saturday.

• Big congratulations to Kehau for passing her CrossFit Level 1 Certification this weekend!
• Paleo Challenge starts Wednesday! Let's get your "before" pics and measurements taken and your entry fee in ASAP!

*****************************************************************************
WOD for 1/10/11:
A. Back squat (Wendler 5/3/1 Wave 2, Week 1)
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. 4 rounds for max reps:
30 seconds dumbbell thrusters
30 seconds rest
30 seconds sit-ups
30 seconds rest

Saturday, January 8, 2010

• Start taking your Paleo Challenge "before" pics and send them in!
• Lahaina CrossFit's Winter Strength Challenge is next Saturday (1/15) at 2:00 p.m. We have flyers at the gym and the WOD's are posted on the board. Entry fee is $30. Whether you want to compete or just want to go hang out, lets get a good group together, represent RFM well, and have some fun at Lahaina CrossFit!

WOD for 1/8/11:
A. Skill: pistol squats

B. 5 rounds for time:
5 front squats @ 60% of 1RM
10 burpee box jumps (24"/20")
15 sit-ups

What's Brinner?

Delicious Breakfast or "Brinner"!

Ever had a breakfast meal for dinner?  Well, that's "brinner", and boy was I craving pancakes after I got home from the gym. There are soooo many different versions of recipes for paleo pancakes, so I just picked one that suited my taste buds (don't be afraid to experiment a little and make it your own).

Borrowed this recipe from:
http://rxgirlsmiami.com/category/recipes/)

Ingredients:
3 eggs
3 tablespoons coconut milk
1 1/2 teaspoons Agave nectar
1/4 teaspoon sea salt
4 tablespoons coconut flour
Directions:
1. Using a wire whisk, mix together: eggs, coconut milk, agave nectar, and sea salt.
2. Continue to whisk and add in the coconut flour.
3. In a skillet on a medium flame heat:  pure butter, or coconut oil

4. Spoon 2-3 tablespoons of batter onto skillet making pancakes about 3-4 inches in diameter.
(Maintain a low-medium heat- if you cook pancakes on too high of heat they tend to burn on the outside and remain somewhat raw in the middle)
5. Using the bottom of a spoon lightly form the batter into a pancake form.
6. When the edges begin to turn a golden brown and the pancake slides on the pan when slightly pushed it is ready to be flipped
(BTW- These pancakes will not bubble so don’t wait around for the traditional pancake flipping notice)
7. When pancakes are done, plate and serve with either real/raw maple syrup, hot nut butter (like almond butter), fruit slices, or a little bit of agave nectar.

Here's my version:
Spread on warm almond butter and topped it with sliced bananas (drizzled a little honey over the top) and a side of chicken-apple sausages from Costco.  Yes, it was super yummy!  And if you're in a hurry, you could also take it to go and eat it like an almond butter/banana sandwich.

Friday, January 7, 2011

WOD for 1/7/11:
A. Bench Press (Wendler 5/3/1 Wave 2, Week 1)
5 reps @ 65% of working weight
5 reps @ 75%
5+ reps @ 85%

B. AMRAP 12:00
6 toes-to-bar
8 ring dips
12 double unders

RFM Paleo Challenge

Here it is...what you've all been waiting for! The RFM Paleo Challenge!

For the next 30 days we challenge you to clean up your diet and “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that which will support exercise but not body fat.”

A strict paleo diet means staying gluten free, sugar free, and dairy free. This means NO:

• cereal grains (wheat, oats, rice, corn, barley, etc.)
• sugar, natural sweeteners (honey, agave, maple syrup, Stevia), or artificial sweeteners (Equal, Splenda).
• legumes (peanuts, beans, soy)
• dairy (milk, butter, ice cream, creamer, etc.)
• alcohol (sorry guys)

Following a strict paleo diet would be the most effective way to get the best results. However, your level of participation is purely up to you.

START DATE:

Wednesday 1/12/11

END DATE:

Thursday 2/10/11

ENTRY FEE:

$20 due by Friday 1/14/11. If your entry fee is not received by this date you will be ineligible for the prizes.

BEFORE AND AFTER:

• Photo - Front, side and back view. Men should be in shorts and no shirt. Women should be in shorts and bikini top or sports bra. All pictures should be close-up but full body so visual improvements can easily be detected. You can take your own pictures and email them to rawfitnessmaui@gmail.com or have us take your pictures at the gym. Before pictures are due by Wednesday 1/12/11. After pictures are due by Saturday 2/12/11. This is a great motivator! A picture is worth 1000 words! You may not like the before pic...so work hard to be proud of the AFTER pics!
• Body fat measurements - need to be taken at the gym by coaches by Wednesday 1/12/11
  
  

WINNERS:

Winners will be chosen based on visual improvements on pictures and overall percentage of body fat lost and will be announced on Monday 2/14/11. Everyone will get their individual results at the end of the challenge.

PRIZES:

Prizes will include free memberships, gift certificates, cash, and more.

RESOURCES:

For more info on paleo nutrition check out these resources:

Robb Wolf (www.robbwolf.com)

**Buy his book The Paleo Solution – a great read with tons of useful info

• Quick Start Guide
• Food Matrix
• Shopping List

Whole 9 (www.whole9life.com)

Mark's Daily Apple (www.marksdailyapple.com)

RECIPES:

For some good recipes simply use your google-fu and search under “paleo recipes” or “primal recipes”. Or you can check out these sites for starters:

www.performancemenu.com/recipes

www.paleomama.com

www.sonofgrok.com/category/recipes/

www.marksdailyapple.com

If you have any questions, just ask your coaches. 3-2-1-GO!

Wednesday, January 5, 2011

WOD for 1/5/11:
A. Deadlift (Wendler 5/3/1 Wave 2, Week 1)
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

Don't forget to add 10# to your working weight from the last cycle.

B. 4 rounds for time:
10 Overhead squats @ 60% of 1RM
15 Kettlebell swings
200 meter sprint

Tuesday, January 4, 2011

 S.M.A.R.T. Goals

by CrossFit New England

New Year’s resolutions are a common tradition this time of year, but are usually created without much thought and long forgotten by Valentine’s Day. Damn shame, because they are a seriously powerful tool that can set you up for success if created and followed up on correctly.

All goals (personal, health/fitness, professional, etc…) should be created as S.M.A.R.T. Goals. That is, they should be Specific, Measurable, Affirmative, Realistic and Time bound. For example, instead of saying “I want to be stronger,” a SMART Goal would be “I will deadlift twice my bodyweight by June 1^st, 2011.” The SMART goal is not vague. You can measure it (there are numbers involved). It is said in the affirmative state, “I will,” not “I want.” It is realistic; if you currently have a 1.5x BW deadlift, this is completely within your grasp, and it is Time bound; give yourself a deadline.

Once your SMART goals are in place, it is simply a matter of having singular focus on that goal. Here is a little analogy to help you in your pursuit of a achieving your resolutions this year. Imagine yourself standing on a long path. At the end of this path is your goal. Obviously you want to walk down the path towards your goal and here’s how you get there. Dozens of times a day you are faced with decisions and these decisions will dictate whether you walk towards your goal or take a step away from it. Make the choice to lift heavy today and take a step towards your goal. Skip the workout and take a step back. THERE IS NO STANDING STILL on this path. Every decision, and every moment of your life, you are either taking one step closer or one step farther from your goal.

Don’t be overwhelmed by the magnitude and multitude of your decisions. Instead embrace the impact you can have on achieving your goals. Be SMART, walk down the path, and make 2011 the best year of your life.

*****************************************************************
WOD for 1/4/11:
A. Skill: pistol squats

B. For time:
10-9-8-7-6-5-4-3-2-1 Power cleans @ 50% 1RM
1-2-3-4-5-6-7-8-9-10 Burpees

Alternate movements each round, so for the first round you will do 10 power cleans, 1 burpee...then 9 power cleans, 2 burpees, etc. Watch your form during this WOD. Only go as fast as perfect form will allow.

Monday, January 3, 2011

“Absorb what is useful. Discard what is not. Add what is uniquely your own.” - Bruce Lee

We hope everyone had a fun and safe New Year's celebration. It was exciting to see each of you progress in your fitness and watch our RFM community grow over the last year. We as gym owners and coaches learned a lot in 2010, and for 2011 we will be taking the advice given in the above quote by Bruce Lee and keeping what worked well, discarding or changing what didn't work so well, and continue to add our own unique RFM flair to things.

Things that we are keeping:

• Wendler 5/3/1 program. We still firmly believe that strength is the foundation for any good training program, and Wendler's program worked extremely well for us in 2010. We will be continuing with another cycle of the program this month, with strength days on Monday, Wednesday, and Friday. The lifts will continue to be squats, deadlifts, bench presses, and presses. It would be a good idea to figure out your working loads for this cycle by downloading and printing out the Wendler spreadsheet that is linked on our web page . If you have only just started training with us you will be using a linear progression program instead.

• Skill work on non-strength days. We will be practicing a skill in 2 week blocks on the training days where there is no strength movements. These skills may be in gymnastics (ring work, handstands, parallette drills, etc.), olympic lifts, or other skills that we use a lot (box jumps, double unders, etc.).

• Focus on Paleo nutrition. Nutrition is the other part of the foundation for your training. We will continue to focus on the philosophy of eating “meat and vegetables, nuts and seeds, some fruit, little starch and no sugar, keeping intake to levels that will support exercise but not body fat.” To this end we will also be holding a 60 day Paleo Challenge. Stay tuned for details!

Things that are changing:

• In case you haven't noticed yet we have updated our website. We went for a bit of a more clean and sporty look. Some of you have already expressed concerns that we are dropping the “claw mark” which makes us less “raw”. Relax.....we're still working on the final design. We will still utilize the claw mark at RFM, it will just be a bit more subtle.

• Autopay. Starting February 1 we will be requiring everyone to sign up for automatic payments via credit card for their gym memberships. All payments will be due on the 1^st of each month. If you are currently paying on a day other than the 1^st we will prorate your membership to get you to the 1^st. We will be collecting credit card numbers from each of you this week. All credit card information will be stored on Mindbody's secure servers. We will also need to make sure that the email address we have on file for you is correct.

- Smarter programming and training. Through research and experience we have found some movements and workouts just didn't work out so well or get the training effect we were after. So we will be avoiding workouts that simply beat the piss out of you and wreck you for days on end. All of our workouts will have a desired training effect in mind. Our goal is to make you fitter and healthier and be able to function better in life.

So without further ado, here is the first workout for 2011:

A. Shoulder Press
5 @ 65%
5 @ 75%
5+ @85%
 
B. 3 rounds:
5 L-sit pull-ups
10 Push Press (50-60% of 1 RM)
20 Box jumps (24/20)

Scaling options for L-sit pull-ups are knee tuck pull-ups or knees to elbows.