Tuesday, March 1, 2011

Handstand push-up fun

WOD for 3/1/11:
A. Hang power snatch 8x2

B. 4 rounds:
20 ball slams
10 dumbbell thrusters
20 step-ups holding dumbbells

Monday, February 28, 2011

HAPPY BIRTHDAY KEHAU!

Have a great birthday Coach!!!

 

WOD for 2/28/11:
A. Deadlift
Wendler: 5-3-1+ (75%, 85%, 95%)
Linear: 3x5 (+5-10#)

B. 4 rounds:
In 2:30 perform:
Run 200 meters
10 power cleans @  80% of 1RM
AMRAP burpees in remaining time
Rest 1:30

Score = total number of burpees completed

Saturday, February 26, 2011

Happy Birthday Kats!!!

WOD for 2/26/11:
A. 3 position snatch x 5
(High hang, mid-thigh, floor)

B. 3 rounds of barbell complex:
8 romanian deadlifts
8 hang power cleans
8 front squats
8 push presses
8 barbell roll outs

Friday, February 25, 2011

The winners of the Paleo Challenge: 1st place Gary, 2nd place Glenn, 3rd place Carrol (with special guest appearance by RFM's own Grok)

He's baaaaack.....George makes his long awaited return to RFM

 

Paleo winner Gary on the changes he's noticed in himself

 Gary on his approach to Paleo

 Gary's advice for others

**ACTIVE ISOLATED STRETCHING SEMINAR**

Saturday is the second part of the Active Isolated Stretching (AIS) seminars with Coach Selby, where the focus will be on the upper body. AIS is a highly effective technique that will help improve your flexibility, mobility, and performance and help you feel better and prevent injury. We highly recommend that all of our RFM athletes attend this seminar. The seminar will run from 1:00 - 2:30. Cost is $20. Sign up online by clicking here.


WOD for 2/25/11:
A. Shoulder Press
Linear progression: 3x5 (+5#)
Wendler: 5-3-1+ (75%, 85%, 95%)

B. 10-8-6-4-2 reps for time of:
Handstand push-ups
Pull-ups
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A BIG MAHALO!

to Whole Foods Market Maui for generously donating re-usable shopping bags for all of our members and a $25 gift card in support of RFM's Paleo Challenge!

Be sure to join in on all the fun festivities this weekend at Whole Foods Market Maui as they celebrate their 1 year anniversary! Click here to checkout the schedule of events happening this weekend!

Wednesday, February 23, 2011

 He..........

 ate this.........

and stuck with his training program to look like THIS!!!

A1. Squat 3-3-3+; rest 2:00 (alternating between movements)

A2. Sit-ups 3x20

B. In 1:30
20 box jumps

AMRAP air squats in remaining time

Rest 1:00; repeat for 5 rounds.

If you can't complete 20 box jumps in the minute, scale down the reps. 

We will have a special awards presentation for the winners of RFM's Paleo Challenge!  A "special guest" will do the honors of handing out the prizes. It will take place right after the 5pm class. Be there to help celebrate! Don't miss this!!!!!

Tuesday, February 22, 2011

Kats spots Derek on his bench press

 

 

 

 

WOD for 2/22/11:
A. Hang power snatch 5 x 3
B. For time:
50 kettlebell swings
Run 200 meters
35 kettlebell swings
Run 400 meters
20 kettlebell swings
Run 800 meters

Good Luck Momi & Jennifer!

We wish RFM athletes Momi and Jennifer GOOD LUCK as they race to the finish line in the 2011 Great Aloha Run taking place tomorrow on Oahu.  They will run 8.15-miles, starting at Aloha Tower and ending at the Aloha Stadium.  Have fun and go get'um ladies!

Monday, February 21, 2011

** We are operating on a holiday schedule in observance of President's Day for Monday:

• There will be no 6 a.m. or 6 p.m. classes.
• We will still have the 8 a.m. and 5 p.m. classes.

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

The Saturday class jumps around!

WOD for 2/21/11:
A1. Bench Press 3-3-3+; rest 60 sec.
A2. Single-arm bent over dumbbell rows 3 x 10-12 per arm; rest 60 sec.
If you are on Wendler 5/3/1 your load percentages are 70%, 80%, 90%; if you are on linear progression add 5 lbs to your previous working weight and perform 3 sets of 5 reps at that weight. 

B. 8 rounds:
0:30 push-ups
0:30 rest
0:30 double-unders
0:30 rest

Advanced: clapping push-ups
Intermediate: dynamic push-ups (hands pop off ground at top)
Beginner: regular push-ups

If you don't have double-unders, sub single jumps FAST!

Saturday, February 19, 2011

A.  Skill: Snatch Balance 5x3

B. 3 Rnds:
20 Box jump
15 Kettlebell swings
10 Burpees

RFM's 30 Day Paleo Challenge Winners!

Drum roll please!....and the WINNERS are...... 

1st Place:  Gary Blumenstein!

                      Before

 

                     After

2nd Place:  Glenn Kunihisa!

3rd Place:  Carrol Wilson!

We had nine participants take on the challenge.  
It was a tough decision, but the "Fabulous Three" shined through with a combined total weight loss of 20lbs., 6.5 inches off their waist, and 12% total body fat loss!  
CONGRATULATIONS! You are an inspiration to us all!

All of the winners receive a prize package!  Please pick up you prize at your next workout.

Friday, February 18, 2011

** Don't forget to sign up HERE for the Active Isolated Stretching Seminar on Saturday. Learn how to improve your flexibility, mobility, and performance and prevent injuries.

WOD for 2/18/11:
A. Deadlift 3-3-3+
For those on Wendler 5/3/1 the loads are 60%, 70%, 80%. For those on linear progression add 5-10# to your previous weight and perform 3 sets of 5 reps.

B. AMRAP in 10:00
5 deadlifts
5 hang power cleans
5 front squats

The primary goal for this workout is conditioning rather than strength so choose a weight that will allow you to keep moving. A good guide is 50% of bodyweight for men, 40% of bodyweight for women. It should be a load that challenges you but if you have to set the bar down a lot between movements the weight is too heavy.

Congratulations Mickie!

Congratulations Mickie!

It's your 1 year anniversary at Raw Fitness Maui!!!

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!

Wednesday, February 16, 2011

Sign up HERE for the Active Isolated Stretching Seminars

We encourage all RFM members to attend. This event is open to the community so invite your friends, co-workers, and family.

WOD for 2/16/11:

A1. Press 3-3-3+ or 3x5*; rest 90 seconds

A2. Strict Chin-ups 3 x 6-8; rest 90 seconds

*For those on Wendler the load percentages for the press are 70%, 80%, and 90%. For those on linear progression add 5 lbs to your previous weight and perform 3 sets of 5 reps at that weight.

Chin-ups are done with your palms facing toward you. No kipping!

B. 3 rounds for time:

10 handstand push-ups

400 meter run

Rest 1:00 between rounds

Tuesday, February 15, 2011

A few months ago we posted a video of Lori and her "dolphin" double unders. Something must be going on over at that house because now her husband Kats has developed his own unique double under style. We'll call this style the "Dorothy there's no place like home" double under.

WOD for 2/15/11:
A. Snatch High Pulls 5x3
Use a heavier load than you did last week

B. 2 rounds for max reps:
0:30 squat thrust burpees (burpee without push-up)
0:30 rest
0:30 alternating lunges
0:30 rest
0:30 push-ups
0:30 rest
0:30 mountain climbers
0:30 rest
0:30 jump squats
0:30 rest

*******************************************************************
Active Isolated Stretching Seminar

Flexibility and mobility are probably one of the most neglected aspects of fitness, yet they may be among the most important for long term health and functionality. At RFM we have tried to encourage all of you to take the time to work on your flexibility. A great way to do this is through Active Isolated Stretching (AIS). AIS is a quick and efficient yet very effective way to improve your flexibility, prevent injury, and increase performance. For the next two Saturdays (Feb. 19 and Feb. 26) we will be hosting an AIS seminar with certified AIS coach Robert Selby. The first session will focus on the lower body and the second on the upper body. Cost is $20 for each session. We highly recommend all of our RFM athletes attend these sessions.

Monday, February 14, 2011

HAPPY VALENTINE'S DAY

**Reminder: There will be no 6 p.m. class. Go spend some quality time with your significant other!

****************************************************
Music as Motivation

Several studies have shown that adding music to a workout helps performance and motivates the exerciser. Motivation increases when music is added into a workout routine. It stimulates the exercisers physically and emotionally and good music has a way of putting us into a rhythm and helps ease the discomfort associated with our workout.

Our music playlists have grown a bit stale. We need a variety of new tunes! Let's have everyone submit via comments three songs that you like to workout to. Make sure each song is one that really motivates you and keeps you going. We will do our best to take you choices and make a new playlist for the gym.

******************************************************
WOD for 2/14/11:
A. Back squat 5-5-5+
(For those on Wendler the percentages are 65%, 75%, and 85% of working weight. For those on linear progression add 5 pounds to your last squat weight and perform 3 sets of 5 reps using that weight)

B. 3 rounds, 4 minutes each:
20 overhead squats @ 50-60% of 1RM
50 double unders (sub 150 single jumps)
Rest for whatever time is left of the 4 minutes

Saturday, February 12, 2011

IT'S OVER! 
You did it! 30 days of paleo eating. How did you do? Was it harder or easier than you thought it would be. Are you feeling, looking, and performing better? The biggest question now really is will you go back to your old habits or continue the paleo lifestyle? Post your thoughts and experiences to comments. Make sure we get your "after" pictures and measurements by Monday so we can determine our grand prize winner!

************************************************************************
Schedule notes:

• Monday 2/14 is Valentine's Day. There will be no 6 p.m. class on that day, instead go home and spend some quality time with your significant other.
• Coach Oran will be on vacation for the next week. The other coaches will be covering the 6 p.m. classes till he gets back. 
• We will be hosting a seminar on Active Isolated Stretching (AIS) with Coach Robert Selby on Saturday 2/19 and Saturday 2/26. AIS is a great way to increase your mobility and improve your performance so we are encouraging all RFM members to attend. The first Saturday will cover the lower body and the following Saturday will cover the upper body. Cost is $20 per session. We will have flyers and sign-up sheets at the gym on Monday. This seminar is open to the public so if you know of anyone who might be interested have them contact us to get signed up.

*******************************************************************
WOD for 2/12/11:
A. Skill: snatch balance 8x3
The goal here is speed under the bar. Choose a weight that allows you to move smoothly and quickly and stay with that weight for all 8 sets. If you are still new to the olympic lifts and not yet comfortable with snatch balance, work on your overhead squats instead.

B. For time:
400 meter run
3 rounds:
10 pull-ups
10 air squats
200 meter run
3 rounds:
10 kettlebell swings
10 handstand push-ups
400 meter run

Hey! That crap is bad for you!  Don't worry buddy...we'll tell you where to go to find some REAL food.

Paleo To Go!
Eating healthy when you're always on the run can get pretty tough!  Coach Kehau shares with you the "go to" places around town to find your paleo friendly meals!

Let’s be honest. Who has time to make roasted Jerusalem artichokes? I know I don’t. I barely have time to read Mark’s Daily Apple instructions on how to make it (the paleo blog link on RFM’s site is worth reading, though; many recipes are feasible). Finding paleo recipes, being creative in cooking paleo and getting yourself to eat paleo can sometimes be tough — especially for people with busy schedules, who can’t, like, spend an hour baking their own sesame-seed crusts in the oven. And even though the paleo challenge is almost over, the lifestyle has just started — healthy eating will benefit us around the clock. At my cert last month, the speaker said, “An hour of exercise can’t undo the 23 hours in the day of eating choices that we make.” But, if we can minimize falling off the wagon, binge eating and yo-yo paleo dieting, that’s half the battle. And each meal is a chance to turn things around! So instead of not eating (unless you’ve researched intermittent fasting and have a plan), or eating something crappy when you’re on the run, try these local “Paleo To Go” options.

TO-GO PALEO (ON MAUI)
> BREAKFAST
• WHOLE FOODS | The central Maui spot has a food bar that is actually cheaper than the lunch and dinner items. Usually it’s stacked with lots of eggs, meat, etc. Be prepared to spend $3-$5. (Yes, I’ve been able to get enough eggs even with $3.) And just think, McDonald’s, Jack in the Box and other fast food options are at least $4 a breakfast item that makes you feel crappy later, so you’re already saving in more ways than one.
• HARD-BOILED EGGS, FRUIT, NUTS: Boil them the night before and keep ‘em in a bag. You have protein, fat and carbs in an easy to-go pack that can fit in your purse, gym bag, back pack, man purse, satchel (if you are part of the “Lord of the Rings” cast), or fanny pack (if you’re still living in the ‘80s). Boiled eggs actually taste really good. Just don’t forget them in your desk drawer overnight like I did.
• LARABAR | While not ideal, if you’re racing for time, it’s a good option. It’s paleo-friendly, as opposed to the “healthy looking” cereal, energy and protein bars you find in most stores. It’s $1.50 to $2.50 per bar. Lori just found some good deals for a box at Mana Foods in Paia. The coconut chocolate, banana bread and coffee chocolate ones are bomb. And they’re made of dates, nuts and all raw, paleo-approved food. Contrary to popular belief, most energy, protein and cereal bars are super bad for you. Just check out the ingredients next time you’re near one. It’s such a paradox because the companies market to the fitness audience. Anyway, off my soap box. Bottom line: Try Larabars.
• PROTEIN SHAKES | Again, not ideal, but it is fast. If you can get some coconut milk in there, along with your protein powder and some fruit, you’ll cover fat, protein and carb. Kristi and her hawk eye can find boxes of coconut milk for cheap at Costco every now and then. Watch sugar content in protein powder, though. It can add up fast. If no coco milk, eat some nuts. Adding fat is pretty key to sustaining paleo over time.

> LUNCH
• ALIVE AND WELL | My favorite, favorite, favorite paleo eat-out, to-go lunch is at Alive and Well (off Hana Highway near old Subway) — but be prepared to spend $9.99 for chicken or beef and $10.99 for fish plate lunches. The thing is, I end up spending about that much at Whole Foods (with salad bar and coconut water), and if I had to choose, Alive and Well’s plate lunch gets stacked to the brim with choke fresh local-ingredient foods. Here’s the trick, the plate lunch comes with protein choice, a salad and rice. Tell them to sub the rice for the grilled veggies or kabocha squash. Unreal good. It’s soooo ono and gets me super full.
• WHOLE FOODS | I practically live at Whole Foods when I’m busy (Derek, Erin, Oran, and Brad can tell you). I hate that I spend so much money there. But, it’s a worthwhile price to pay for staying healthy on the run. If I’m good, I can get a salad and protein with about $5. If the protein in the hot food bar looks gnarly (sometimes it does), try the barbecue meat plate lunch area — sometimes you’ll find good grilled chicken or beef (you can order a la carte and can get about three chicken thighs for $2). Then grab a quick salad. You’re still missing your fat (which provides lots of energy while on paleo), so keep a bag ‘o tricks, I mean nuts, in your purse / slash / man bag.
• THE HEALTHY CAFE | Probably the best bang for your buck comes at The Healthy Cafe in the Cameron Center off Mahalani. You can grab a menu for the whole month and plan accordingly. For $6.50 (so cheap when you compare to other stuff!), you can get an entire plate lunch of protein, taro and Okinawan sweet potato, along with a separate container of garden salad and choice of dressing. Tell them you don’t want the brown rice, though, because if you let them put it on your plate, it’s hard not to EAT. THE. ENTIRE. SCOOP. I know I did. A few times. We’re among friends, so I can confess.
• FOODLAND, SAFEWAY, SACK-N-SAVE | Robert said he sometimes goes to these spots, grabs some ahi poke to go and gets a side salad. Great idea!
• MANA FOODS | Mana is rad. If you’re in the Paia area and can find parking (not likely with the dirt lot behind Charley’s closed), their salad bar, protein and everything else is awesome.
• DOWN TO EARTH | Yes, it’s vegetarian, but if you’re in the area and need something fast, go to the hot food bar and grab something with tofu or tempeh, so at least you get some vegetarian protein on the go.
• OTHER | Some places Upcountry where you can find to-go paleo is Rodeo General in Makawao, and Veg Out and Maui Kombucha in Haiku.

> DINNER
• BALE | With spots in Wailuku, Kahului and Kihei, you can get relatively affordable and fast plates of food. Order a No. 3, but instead of rice and mac salad, ask for green salad and avocado. They charge $1 extra for avo, but you get a big cut of one. I think the bill will come to about $8 or $9.
• JACK IN THE BOX | Yes. You read it right. I went there: I listed a fast food joint that probably uses products and practices that violate livestock ethics and healthy eating guidelines. Here’s the thing, while I did see “Food Inc.”, “Fast Food Nation” and all the other films out there, and we’re currently raising free-range healthy chicks in Haiku to eat their omega-3 eggs once they start laying, I also live in reality. I know that sometimes, I’m so, so late to an interview for a story or an appointment  — that I need to literally drive through — to grab some food. SO, that being said, if you do find yourself having to (gasp) resort to fast food, go to Jack, get the Southwest Chicken Salad ($6.99), ask for broiled, skinless chicken and balsamic vinigerette. Throw out the corn chips that they give you in a bag on the side. You will have protein, carb and a tiny bit of fat with the swiss cheese shreds. The paleo gods like Cordain will hunt me down and torture me for this one. But, in my opinion, resorting to this option is better than falling off the wagon and eating something super bad, or not eating at all and potentially compromising the job interview you have to land, etc. Sometimes I can’t form coherent sentences when I don’t eat. So this is better than nothing, right?
• MAUI MARKETPLACE | There’s a mahi salad that’s decent at the hamburger place in Maui Marketplace. Order the garden salad and add a mahi for an extra $2. Total comes to about $7.
• WHOLE FOODS. See above.
• ALIVE AND WELL. See above.

Hope this helps some of you busy people. I know racing to work, getting a few bites of food and trying to operate long hours at a challenging, draining environment can be tough. Then you work out, go home, crash out, and start it all over again tomorrow. The busy-ness jacks up your cortisol and is hard to maintain over time. But, maybe with a few emergency options, we can help each other sustain paleo over a lifetime. And from my experienc, eating relatively paleo or paleo you buy out is far better than eating something nonpaleo because you just end up wanting to fall asleep on your desk when you get back from lunch break. Please post your paleo on-the-go ideas to comments. I know it will help me as soon as my lunch break starts.

Friday, February 11, 2011

WOD for 02/11/11:

A1.  Bench Press 5-5-5+; Rest 90 sec.

A2.  Ring Rows 3x 10-15; Rest 90 sec.

What does A1/A2 mean? When you see a workout listed like this you perform the first movement for the required reps, rest the designated time, then perform the second movement for the required reps, rest the designated time, and repeat until all you sets are completed. So for today's workout you will first perform a set of 5 bench presses, rest 90 seconds, then do a set of 10-15 ring rows, rest 90 seconds, and repeat until you have completed 3 sets for each exercise. 

B.  21-15-9 reps for time:
Push-ups
Barbell step-ups (R) 75/45
Barbell step-ups (L)

 

Foam Rollers are in!!!

The foam rollers finally arrived for those who were interested in purchasing one.  The cost is $40 ea.  Please let us know if you would like to reserve one right away.  We have only five remaining.

Wednesday, February 9, 2011

WOD for 2/9/11:
A. Deadlift 5-5-5+
(For those on Wendler 5/3/1 the loads are 65%, 75%, and 85% of working weight)

B. AMRAP 10:00:
5 hang power cleans @ 50% of power clean 1RM
10 air squats
15 sit-ups

Tuesday, February 8, 2011

Pam has been making some huge strength gains lately. Here she is setting up for a 225# deadlift. 

WOD for 2/8/11:
A. Skill: Snatch high pulls 8x3
Exercise video courtesy of Catalyst Athletics

B. In 2:30 complete:
Run 200 meters
10 burpees
Max rep pull-ups

Rest 1:00 and repeat for a total of 4 rounds.
Score = total number of pull-ups completed.

******************************************************************
Friday is the end of the Paleo Challenge! Has it been easy? Has it been tough? Let's hear from you!

Best SuperBowl Commercial

In case you missed it:

Monday, February 7, 2011

WOD for 2/7/11:

We are starting a new strength cycle.  Be sure to add to your working weight, 5lbs. to upper body lifts and 10lbs. to lower body lifts.

A1. Shoulder press; rest 0:90
5 @ 65%
5 @ 75%
5+ @ 85%

A2. Dips 3 x max reps; rest 0:90

What does A1/A2 mean? When you see a workout listed like this you perform the first movement for the required reps, rest the designated time, then perform the second movement for the required reps, rest the designated time, and repeat until all you sets are completed. So for today's workout you will first perform a set of 5 shoulder presses, rest 90 seconds, then do a set of max dips, rest 90 seconds, and repeat until you have completed 3 sets for each exercise.

B. 15-12-9 reps for time:
kettlebell swings
dumbbell push-press (40% bodyweight)
toes-to-bar

For the dumbbell push-press the recommended load is 40% of your bodyweight. This would mean that if you weigh 125 pounds you would use 25 pound dumbbells (125 x .4 = 50/2 = 25). Scale this load if needed. Scaling options for toes to bar are knees to elbow, hanging knee ups, and sit-ups.

Saturday, February 5, 2011

New Elements Graduates!

Congratulations to Heidi and Silvana for completing the Elements Program. Welcome to the group classes ladies!

WOD for 2/5/11:

"Tag Team Helen"

In teams of 2:

One team member at a time will perform:

Run 400 meters

21 kettlebell swings

12 pull-ups

 The other team member will rest and then start their round once their partner finishes their last pull-up. This will continue until both partners have completed 3 full rounds. Each round must be completed before your partner can start their round.

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

Saturday is our first Free Intro Class! If you or someone you know has been interested in trying CrossFit but have been hesitant to make that first step, now is the chance to give it a try for FREE! The class will run every Saturday from 10:00 - 11:00 a.m. All fitness levels are welcome!

***** Exciting New Changes *****

Starting Monday, February 7th, the mid morning 9:00 a.m. class will switch to 8:00 a.m.  We are happy to announce, Coach Kehau will be taking on the role as head coach for the 8am class. As one of the original RFM members, winner of the 2010 Upcountry Strong Woman Contest, and most recently taking 1st place (for women) in the Lahaina CrossFit Winter Strength Challenge, she will bring her knowledge, energy and expertise to the morning class.  Get ready for some fun and exciting times!

Friday, February 4, 2011

Paleo Challenge Day 22

WOD for 2/4/11:
A1. Bench press 3x5 (deload); rest 2:00
A2. Strict pull-ups 3 x max; rest 2:00

Loads for bench press are 40%, 50%, and 60% (no extra reps). In this movement combo you will perform a set of of 5 reps on the bench press, rest 2 minutes, perform a max set of strict pull-ups, rest 2 minutes, and repeat until you have finished 3 sets of each movement.

B. Loaded carries
Perform each of the following loaded carries for 200 feet (from pull-up station to parking lot gate and back):
Waiter's carry right (dumbbell held over head)
Waiter's carry left
Suitcase carry right (dumbbell held at side)
Suitcase carry left
Farmer's walk (2 dumbbells held at sides)
Cross walk right (one dumbbell overhead, other dumbbell held at side)
Cross walk left

Go heavy as possible but be smart about it. Don't use a load that you can't handle. This portion of the workout is NOT for time. Rest as needed between movements.

C. 8 rounds:
0:30 jump rope (double unders if you got em!)
0:30 rest

Go for the burn!

Wednesday, February 2, 2011

A.  Deadlift
5 @ 40%
5 @ 50%
5 @ 60%

B.  50 reps  (Scaling: Intermediate 35 reps / Beginner 25 reps)
Dumbbell power cleans
Lunge right
Lunge left
Push press

Find a weight that will allow you to perform all movements with good technique.  Your weight will be determined by your weakest movement.