CrossFit Games Open WOD 11.6

Complete as many reps as possible in 7 minutes:

3 Barbell Thrusters (100/65)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100/65)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100/65)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100/65)
12 Chest to bar Pull-ups......

Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar pull-up
This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

Friday, April 29, 2011

Two examples of why you need a GOOD spotter when you bench:






WOD for 4/29/11:

A1. Bench Press 3-3-3+
A2. Dips 3x10

B. Lift & Jump!
4   deadlifts (60% of 1 RM)
50 double unders
6   deadlifts
40 double unders
8   deadlifts
30 double unders
10 deadlifts
20 double unders

Wednesday, April 27, 2011

WOD for 4/27/11:

A1. Squat 3-3-3+
A2. Practice L-sit holds

B. "Seven Heaven"
7 rounds for time:
7 overhead squats (50% of 1 RM)
7 burpees

Goal is to complete a round in a minute or less.

Tuesday, April 26, 2011

CrossFit Games Open WOD 11.5.... nice rack Lori! ;)

WOD for 4/26/11:

A. Skill: Practice handstand holds

B. Marathon Chipper:
400m run
25 dips
200m run
25 squats
400m run
25 pull-ups
200m run
25 box jumps

CrossFit Moxie in the house!

We were happy to have our friends Chris and Tina Michelmore of CrossFit Moxie join us for a games WOD this past Saturday!

Monday, April 25, 2011

WOD for 4/25/11:

A1. Press 5-5-5+ (65%,75%,85%)
A2. Max Dead hang pull-ups (anyone healing from tears, skip it)
(Alternate between sets)

B. 30 Dumbbell Man Makers for time:
1 man maker is:
Holding a dumbbell in each hand,
1. squat down putting the dumbbells on the ground and plank out
2. do a push-up between the dumbbells
3. perform a row with your right arm
4. do a push-up between the dumbbells
5. perform a row with your left arm
6. jump to a squat setting your back for a clean
7. perform a dumbbell clean
8. push press or push jerk the dumbbells overhead

Saturday, April 23, 2010

Happy Birthday to our DUCK in the house, Derek!!!

Bob meets "Diane"

WOD for 4/23/11:

CrossFit Games WOD 11.5

AMRAP in 20 minutes:
5 Power cleans (145/100)
10 Toes to bar
15 Wall ball shots (20# to 10'/14# to 9')

Those not competing may scale weights and toes to bar as needed.

Friday, April 22, 2011

Push-ups, push-ups everywhere.........

This one is worthy of a caption contest......post your best captions for this pic to comments!

WOD for 4/22/11:
A1. Deadlift 5-5-5+
A2.  Toes to bar 3 x 10

B) “Diane”
21-15-9 reps for time of:
Handstand push-ups
Deadlift (225/165)

Happy Birthday Jun!

Jun, you ROCK!

One of the nicest guys you'll ever meet!  Showing up for the 6:00am class with a big grin on his face, shaking his head as if to say WTF am I doing here? While most of you are still sleeping, he sets the precedence for all your WOD's, then goes on with his day like a champ! He's the "Quiet Riot" President and Owner of Akamai Pest Management, Jun Riglos!

We wish you a very Happy Birthday and thank you for keeping the 6:00am class alive!

Wednesday, April 20, 2011

WOD for 4/20/11:
A1. Bench 5-5-5+
A2. Supine Rows 3 x 5

B. Every minute on the minute for 12 minutes:
6 dynamic push ups (choose variation depending on skill level)
6 V-ups
6 jumping squats

Tuesday, April 19, 2011

A) SKILL: Turkish get-ups
Then pick a weight and do 20 alternating right and left (10/each arm)

B. "Helen"
3 rounds for time:
400 meter run
21 KB swings (53/35)
12 pull-ups

Monday, April 18, 2011

Aloha Troy!

WOD for 4/18/11:

A1) Back squat 5-5-5+
A2) Good mornings 3 x 5

B) 4 rounds:
In 2:30:
200 meter sprint
3 squat cleans
5 push press
AMRAP sit ups
One minute rest in between rounds
Score is total situps
*use same weight for squat clean and push press

Saturday, April 16, 2011

RFM Ohana!

WOD for 4/16/11:
CrossFit Games Open WOD 11.4

AMRAP in 10:00
60 bar facing burpees
30 overhead squats (120/90)
10 muscle ups

Scaling options for those not competing in the games:

Intermediate:
AMRAP 10:00
60 Bar-facing burpees
30 Overhead squat (75-90#/45-55#)
10 Muscle-ups (sub dead hang pull-ups)

Beginners:
AMRAP 10:00
30 Bar-facing burpees
20 Overhead squats (15-35#)
10 pull-ups

Friday, April 15, 2011

CrossFit Invictus at RFM! CJ Martin coaches "Pops" through the Games WOD 11.4

Nalani spots Erin H. on the bench press.

WOD for 2/15/11:
A. Press 3x5 (40%, 50%, 60%)
B. Dead Lift 3x5 (40%, 50%, 60%)

C. For time:
Run 400 meters
200 double unders
Run 400 meters

Wednesday, April 13, 2011

Michele shows off some skillz

RFM & One World. Kristi, Chyna, Freddy, and Robert

WOD for 4/13/11:
A. Bench Press 3 x 5
(40% x 5, 50% x 5, 60% x 5)

B. 4 rounds for time:
10 Pendlay rows
20 push-ups

The Pendlay row is a bent row performed by starting with the bar on the floor for each rep, and beginning with a flexed upper back. Use the contraction of the lats during the row to help extend the upper back to bring the back into full extension at the end of the pull.
(Exercise video courtesy of Catalyst Athletics )

Tuesday, April 12, 2010

Strong Chicas! Kehau, Chyna Cho from CrossFit One World, and Kristi

WOD for 4/12/11:

A. Run 1 mile for time

B. 4 rounds for time:
30 kettlebell swings
20 box jumps
10 knees to elbows

Monday, April 11, 2011

Ryan and Paulette lock out overhead

 Lori in action during the CrossFit Games Open Workout 11.3

Monday starts another deload week, so the weightlifting loads will be light and there will be more focus on conditioning.

WOD for 4/11/11:
A. Back squat 3 x 5 (deload)
40% x 5, 50% x 5, 60% x 5

B. 4 rounds for max reps of:
1:00 wall balls
1:00 double unders
1:00 rest

Saturday, April 9, 2011

CrossFit Games Open Workout #3

NOTE: All athletes, competing or not, will perform the workout at 9:00 a.m. We will run heats as necessary. Scaling will be allowed for athletes not registered for the CrossFit Games Open.

AMRAP in 5:00
Squat clean
Jerk
(Men: 165 / Women: 110)

Friday, April 8, 2011

WOD for 4/8/11:

A1. Shoulder Press 5-3-1+; rest 1:00
A2. Weighted pull-ups 3x5; rest 2:00

For weighted pull-ups use a weight that really challenges you to get 5 reps, but not so heavy that you cannot finish your reps. If you can't do at least 5 body weight deadhang pull-ups, work on your unweighted deadhang pull-ups.

B. Got this one from our good friend Freddy Camacho at CrossFit One World:

Start a seven minute running clock. perform one thruster (M:135#/W:95#), then one pull-up. Then do two thusters/two pull-ups, three thrusters/three pull-ups, etc. Continue until the seven minutes expires. How far up the ladder can you get??

Wednesday, April 6, 2011

Lori in a post-WOD high

WOD for 4/6/11:

A. Deadlift 5-3-1+

B. "The Chief"
AMRAP 3:00
3 power cleans
6 push-ups
9 air squats

Rest 1:00. Repeat for a total of 5 rounds.

CrossFit Games Open Workout #3

WOD #3 has been announced:

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean and jerk (Men:165lbs/Women: 110lbs)

Here is the link to the official site.

Lululemon Maui Showroom....Go Get Some!

 Lululemon manifesto

A Big Mahalo to our RFM sister Chelsea Dimin of Lululemon Maui Showroom!

Chelsea (who by the way, rocked Open WOD #2!) was so generous to donate awesome Lululemon gear to our members who participated in the CrossFit Games Qualifiers!

Tuesday, April 5, 2011

WOD for 4/5/11:

For time:
100 double-unders (300 singles)
Run 400 meters
50 burpees
Run 400 meters
100 double-unders (300 singles)

Monday, April 4, 2011

The gang takes on the CrossFit Games Workout #2 on Saturday

Nice hops Troy!

Chelsea in action

WOD for 4/4/11:
A1. Bench Press 5-3-1+
A2. Supine rows 3x8; rest 2:00

B. 3 rounds for max reps:
1:00 parallette pass throughs
1:00 rest
1:00 pull-ups
1:00 rest
1:00 sit-ups
1:00 rest
 Compare to 9/14/10.

Parallette pass throughs will be demonstrated by your coaches. You can start at any station in this workout, just make through you rotate through all 3 movements each round. 

**************************************************************************
Congratulations to Paulette for completing the Elements Program. She will be joining our group classes this week. Welcome her in!

Saturday, April 2, 2011

CrossFit Games Open Workout #2

NOTE: All athletes, competing or not, will perform the workout at 9:00 a.m. We will run heats as necessary. Scaling will be allowed for athletes not registered for the CrossFit Games Open.

AMRAP in 15:00
9 deadlifts (155/100)
12 push-ups (CF Games standard)
15 box jumps (24"/20")