Monday, August 1, 2011

Kristi, Kehau, and Mary having a blast at the CrossFit Games

Workout for 8/1/11:

This starts a new strength cycle. We will be continuing the Wendler 5/3/1 program using the same movements of front squats, push presses, and deadlifts. Remember to add 10 lbs to your working weight for front squats and deadlifts, and 5 lbs for push presses.

A1. Front squat

40% x 5, 50% x 5, 60% x 3 (warm-up sets)

65% x 5, 75% x 5, 85% x 5+

A2. Dumbbell bulgarian split squats 5 x 8 each leg
Perform one set of bulgarian split squats between each set of front squats. Go as heavy as possible. Beginners may use just bodyweight.

B. AMRAP 3:00:
5 Hang power cleans
10 plyo push-ups
15 squats

Rest 1:00. Repeat for total of 3 rounds.
The plyo push-up is done using a 45# bumper plate under one hand and the other hand on the floor. Push up explosively so your upper body passes over the plate to the other side. You end up with the opposite hand on the plate and the hand that was previously on the plate is now on the floor. 

Intermediate:
5 Hang power cleans
10 regular push-ups
15 squats

Beginner:
5 Dumbbell hang power cleans
8 push-ups (scaled)
10 squats

Schedule Notice

 Schedule Notice
There will be no 8:00 am class on Monday 8/1/11. All other classes will go on as scheduled. We apologize for the inconvenience. All classes will go on as scheduled on Tuesday 8/2/11.

Coaching Change
Starting Tuesday 8/2/11 there will be a coaching change for the classes. The new coaching schedule will be:

6:00 am - Oran
8:00 am - Kristi
5:00 pm - Kehau
6:00 pm - Robert

Congratulations Mary!!!

We just wanted to say how proud we are of Mary for her efforts this weekend. She went up to the CrossFit games, gave it her all and totally rocked it, representing Maui and RFM well, and proving that she deserves to be called one of the fittest 50 year-olds in all of the CrossFit world. WE ARE PROUD OF YOU MARY!!!

Saturday, July 30, 2011

In teams of 3:

200m run (partner carry)

(only one partner needs to be carried, every time you set your partner down the team must complete 5 burpees each before progressing)

Then complete
3 rounds:

15 Pull ups

20 Ground to Overhead (95/65)
1 partner rest

200m run (partner carry)

Workout begins and ends with the 200m partner carries. During the 3 rounds one team member will be doing pull-ups, one will be doing ground to overhead, and 1 partner will be resting, rotating through the movements. You cannot move on to the next round until all 3 team members have completed their required reps.

Friday, July 29, 2011

LET THE GAMES BEGIN!!!!

**** Scheduling Note ****

There will be no 8:00 a.m. class on Friday 7/29. All other classes will go as scheduled.

Workout for 7/29/11:
A. Deadlift (deload)
40% x 5
50% x 5
60% x 5 (no extra reps)

B. 3 rounds for time:
Run 400 meters, for every second above your time from Tuesday perform an equal amount of thrusters (95/65#). Rest 2:00 between rounds.

For example:
If my 400 meter time on Tuesday was 1:15:

• 400m in 1:20 (5 seconds above PR) + 5 thrusters
• 400m in 1:22 + 7 thrusters
• 400m in 1:30 + 10 thrusters

Wednesday, July 27, 2011

**** Scheduling Note ****

There will be no 8:00 a.m. class on Friday 7/29. All other classes will go as scheduled.

Workout for 7/27/11:
A. Push Press (deload)
40% x 5
50% x 5
60% x 5 (no extra reps)

B. 6 rounds:
0:30 push-ups
0:30 rest
0:30 double unders
0:30 rest
Score is total reps completed.
Sub for double unders is parallette hops

Tuesday, July 26, 2011

"A competitive component to one’s training can be beneficial, but training for sport and training to improve your life are two very different things."

 -Andy Deas, Chasing Capacity

**** Scheduling Note ****

There will be no 8:00 a.m. class on Friday 7/29. All other classes will go as scheduled. 

Workout for 7/26/11:
A. Run an easy 400 meter run. Then run a max effort 400 meter run. Make sure to write down your time as you will need it later in the week.

B. In 1:30:
Run 200 meters
Max pull-ups in time remaining
Rest 2:00
Repeat for total of 4 rounds
Score is total number of pull-ups completed. A small kip is allowed, but no giant swinging kips. Scale pull-ups to assisted or ring rows according to your strength level. 

Monday, July 25, 2011

There's Something About Mary

For those of you who haven't heard, there is a little event called the CrossFit Games going down this weekend in Carson, CA and RFM's own Mary Swiger will be competing, repping not only RFM but all of Maui. Mary was one of RFM's original members and we are so very proud of her and her achievements. As Mary makes her final preparations to head off to the Games this week, Coach Kehau sat down with this amazing athlete for a little Q&A:

Name: Mary Swiger
Height:5'2 1/2"
Weight:125
Occupation: Bartender at Lahaina Grill

Favorite WOD: Airforce

Least favorite WOD: I really don't know

How you got into RFM:  I started at the track with a bunch of girls and through that experience met Robert and Kristi who started CrossFit RFM.

Most memorable RFM highlights: Doing that WOD in Robert and Kristi's garage and finishing in a dead tie with Kehau, The ones with the situps at the end.   Getting that 110 clean and jerk up during the open when I had been failing at it all week.

When you're not CrossFitting, you are: doing a million and one every day task. 

What's your athletic background; how, when and why did you get into CrossFit?  I don't really have an athletic background.  I participated in school athletics to a small degree.  I worked out at the local gyms lifting and doing cardio but never pushed my fitness level before CrossFit

What has kept you doing CrossFit for two years?  It makes you feel young.  You hang and swing from bars, put yourself upside down, sprint instead of jog, throw heavy weights up over your head.  Those are the kind of things kids do.  It keeps me youthful.

Did you always want to compete for the Games - why do you compete?  I was turning 50 and wanted to do something challenging that I couldn't do if I weren't turning 50.  I thought it would make turning 50 something to look forward to.  Since, at the time, you had to be 50 to compete in the Master Division of the Games I thought I would set that as a goal.  

What was your goal when you started the open in March? To see how I compared to other 50 year old women in terms of my fitness.  I wanted to finish well but I didn't really think I'd actually qualify.

How did it feel when you found out you qualified for the Games?  It felt great!  I was so excited.  When it started looking like I might have a chance all I did was check the leader board.  I was a total leader board junkie.  When I realized I had actually qualified I was beyond excited.  Then it hit me that I was actually going to the games and I went through the entire gambit of emotions.  

What's been the hardest part of training for the Games? Training a  lot on my own and struggling with the self doubt.

What's been the most rewarding part of training for the Games? Hitting some PR's and pushing past limits. Seeing how much support I am getting from friends and family has also been amazing.

What keeps you motivated?  It changes all the time.  Mainly it's just that I set out to do this and I want to see it through.  That, and I want to see a lot of very fit boys at the games covered in sweat without their shirts on.  What can I say, it's a benefit of CrossFit that the men are fit and most don't like to do the workouts with their shirts on. 

What is your goal for next weekend? I just really want to enjoy the experience.  Obviously I want to do my best but I want to have fun while I'm doing it.   

What is it like being the first Maui resident to qualify for the Games?  It's kind of strange to think of it like that.  I just feel really fortunate to have been given this opportunity.  I don't feel like I'm any different than before I qualified.  There are a lot of people who could do what I did.  That's one of the coolest things about CrossFit.  Anyone can do it.  It's just that I decided to try. 

What are your thoughts on age in the context of training and being a part of the master's competition?  I think it's wonderful that they have a division for Masters.  Men and women 45 and over are totally capable of hanging pretty well with the younger CrossFitters.  However, they don't recover as quickly.  I see the work the people in the open division are doing.  Like the 100's workout at Regional.  I see that and I think there is just no way I could do that workout and in the same day do another one.  There just isn't any way that could happen.  So I think it's great that they gave the over 45 crowd a venue to test their fitness against people of their own age. 

What's next for you? I'm taking a full month off from having to do anything other than what I want to do.  I'm going to get back and enjoy fitness again for all the benefits it gives me instead of feeling like it's something I have to do. I under estimated the commitment it would take to do this.  Training this hard for this long is hard.  It's daunting to wake up every day and know you have to work out and train or you're not going to be ready.  I want fitness to be fun again.   I want it to be something I want to do not something I feel like I have to do.  This process has been great but it's taken a little bit of the "fun" out of it.  I want to find the "fun" again.  Don't get me wrong, this has been a great experience but it's also been a little overwhelming.  I'm going to go to Carson, embrace the experience and soak up every memorable moment of it.  Then I'm going to come back to Maui and embrace a new challenge.  Maybe I'll finally get up the nerve  to learn to surf.  I live on Maui and I don't know how to surf.  There's something really wrong with that.  Maybe I'll do some other challenge. Maybe I'll finally bike all the way to the top of Haleakala.  I don't know.  I'm going to do something new though.   I think CrossFit has given me the confidence to take on new challenges.  I'll keep doing CrossFit because it's like an addiction for me.  There is always something new to learn, some new movement to master, some new weight to conquer.  CrossFit is amazing.  However, I think I want to do some other things also.   Life is constantly changing and I want to be constantly changing too.

Workout for 7/25/11:

Monday begins another deload week. You've trained hard for 3 weeks straight so use this week to let your body recover and prepare for the next strength cycle. Approach the workouts at around 75% intensity, focus on form and technique instead of the clock (you should be doing this anyway), and make sure you spend some time rolling out or stretching. 

A. Front Squat (deload)

40% x 5

50% x 5

60% x 5 (no extra reps)

B. 3 rounds for time:

20 jumping lunges (10/leg)

20 sit-ups

Int: 15 jumping lunges, 15 situps

Beg: 20 walking lunges (10/leg), 10 sit-ups

The Swiger Swagger

In honor of our games competitor Mary Swiger Saturdays workout will be a scaled version of "Mary." Let's get as many of you out to the gym to show our support and cheer Mary on as she performs her last workouts at RFM before she leaves for the games. GO MARY!

"Mary" aka Mary Mary Why You Buggin'?
AMRAP in 10:00
5 handstand pushups
10 pistol squats (5 per leg)
15 pullups

Friday, July 22, 2011

WOD for 7/22/11:

A1. Deadlift

WU:45% x 5
       55% x 5
       65% x 3
WS:75% x 5
       85% x 3
       95% x 1+

A2. 3 x 4 Explosive vertical leaps - Mark (with tape) 12" from the fingertip of extended arm. Jump as high as possible reaching for target or beyond.

B. 4 Rnds FT:

10 One arm DB thrusters (alt 5 ea. arm) 20% of BW
25 Dbl. unders

Int: 4 Rnds
      10 One arm db thrusters @ 15% of BW
      25 Dbl Unders or 25 Parallete hops

Beg: 4 Rnds
        10 One arm db thrusters @ 10% of BW
        75 Singles

Wednesday, July 20, 2011

I know what you're thinking..... he's got good form! ;)

Workout for 7/20/11:

A1. Push Press

WU:45% x 5
       55% x 5
       65% x 3
WS:75% x 5
       85% x 3
       95% x 1+
A2. Dips 3 x 8-10

B. 7 Rounds for time:

7 dumbbell weighted sit-ups
75yd one arm dumbbell waiters carry (alternate arms at turnaround)
7 Burpees

Choose a weight that will CHALLENGE you to finish 7 consecutive sit-ups. Use same weight for waiters carry.

Int: 6 Rnds

Beg: 6 Rnds
        Regular sit-ups (no weight)
        75yd Waiters carry  (Weight should be in the range of 10-15 lbs min. or scale to fitness level)
        7 Burpees

Tuesday, July 19, 2011

 Look what we found in the archives!

 This is where we started.....

Bump and Mr. Funny guy Andy Stumpf

Us and Greg Amundson

Us and the founder of CrossFit Greg Glassman.  Boy have we come a long way!

Our Level 1 graduating class. We're somewhere in the bottom pic. Can you believe they pump out certifications like this every single weekend?!

We were sooo lucky to have had the CF legends teaching us! Me and Tom Cruise....oops! I mean Josh Everett! ;)

WOD for 7/19/11:

Skill: Pistol Squats 3 x 6-8 (Alternating legs)


For time:
200m Run
20 Box jumps
5 Strict chin-ups
400m Run
10 Box jumps
10 Strict chin-ups
200m Run
20 Box jumps
5 Strict chin-ups

Int: Same runs
      15/5/15 Box Jumps
      3/8/3 Strict chin-ups

Beg: All 200m Runs
        10/10/10 Box jumps or step-ups
        10/10/10 Ring rows

Monday, July 18, 2011

RFM is the BEST!!!

Mikki working her magic, like only Mikki can!

This family will kick your butt in a WOD!

Can anyone figure out what Kehau is doing?

Chandler, a whole lotta salsa, where's the chips?!

Me and my best friend

The gang partying it up at Tiki's!

Whenever the RFM gang gets together, you can count on having a damn good time! This weekend we celebrated my 38th birthday. Yes, I turn 38 yrs. old this month and the last thing I wanted to do was celebrate it! As I walked into Fred's Mexican Rest (late and irritated by the rude people who stole our parking and the idiot who tried to fit his big ass suburban in a compact parking stall) I find my RFM family all stuffed in the back of the restaurant having a grand 'ol time waiting to celebrate my b-day with me. I instantly lit up with a huge smile at seeing all 25 of you there and at that moment, couldn't have been happier!

There is an amazing phenomenon that happens when you walk through the roll-up doors at RFM. There's an instant bond of friendship! We WOD hard together and PLAY hard together. We're not your typical fitness gym, we know each and everyone of you as our dear friends, it's just that simple.....we are the humble little gym with the biggest ALOHA!

WOD for 7/18/11:

A. Front Squat (percentages are based off your Working Weight)
Warm-up:
45%x5
55%x5
65%x3
Working Sets:
75%x5
85%x3
95%x1+

B. AMRAP in 10:00
5 dumbbell hang cleans (Wt: 40% of BW)
5 dumbbell push press
10 alternating renegade rows (5 each arm)

Intermediate: AMRAP in 8:00 (Wt: 35% of BW)

Beginners: AMRAP in 8:00 (Wt: 25% of BW)
3 db hang cleans - may sub hang power cleans
3 db push press
6 alternating renegade rows - may scale to your knees

*** BE SMART! Scale weight if needed.

Saturday, July 16, 2011

Workout for 7/16/11:

The Hopper Deck!!!
One card, one workout..............

Friday, July 15, 2011

Coach Kristi's Birthday Bash!!!

When: this Saturday, July 16 at 8:00
Where: Fred's Mexican Restaurant in Kihei, then moving upstairs to Moose McGillycuddy's
Hope to see you all there for some fun RFM style!

**************************************************
Our good friends at CrossFit One World put up an awesome video about what is CrossFit on their blog. Check it out here.

**************************************************
Workout for 7/15/11:
A1. weighted pull-ups 3-3-3-1-1-1
A2. supermans 3x15

B. 5 rounds for time:
10 dips (ring/bar/bench)
5 pull-ups (deadhang/band assisted/ring rows)
20 lunges (10/leg)

Intermediate: 4 rounds
Beginner: 3 rounds

Thursday, July 14, 2011

REST DAY

Accumulate 20:00 of mobility work throughout the day.

Wednesday, July 13, 2011

CONGRATS THOMAS (aka TITO)!

Aloha Robert, Kristi, and the Raw Fitness Maui Ohana,

Thomas came in 6th in his weight division (32 in his weight class) in the USA Western Regional
for Folkstyle Wrestling (the 11 western states for Schoolboys (13 & 14) June 20 -25 in Pocatello, Idaho. Many thanks to Raw Fitness Maui for taking the time to help Thomas this last year,  we appreciate it and your efforts are paying off!
-Matt Stevenson


Nice work Tito! We are all proud of you and can't wait to see you back in the gym.


Workout for 7/13/11:
A1: Deadlift 40% x 5, 50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
A2: Bulgarian split squat 3 x 10 each leg (intermediate 3 x 5 each leg, beginner 3 x 10 lunges)

B. 4 rounds for time:
Dumbbell overhead squats 5 each arm
25 sit ups (inter 15, beg 10)

Tuesday, July 12, 2011

Thrusters!

Workout for 7/12/11:
A. Tall cleans 3-3-2-2-2-1-1
Add weight slowly and only if your technique is right.

B. 6 rounds:
10 push-ups
200 meter sprint
Rest 1:00 between rounds

Intermediate: 4 rounds
Beginner: 3 rounds (jog or fast walk)

Monday, July 11, 2011

Ikaika joins the ranks of the muscle-up club!

Workout for 7/11/11:

A1. Push press 40% x 5, 50% x 5, 60 x 3, 70% x 3, 80% x 3, 90 x 3+
A2. Seated knees to chest sit ups 3 x 20 (beginners 3 x 10)
In the seated position extend legs straight and keep the  heels six inches above the floor, bring knees to your chest then extend out keeping legs elevated throughout movement.  Your butt is the only contact point to the floor, torso is erect.

B: 4 rounds for time
10 thrusters (adv 95/65, int 65/45, beg 35/15)
20 double unders (int 60 skips, beg 20 step ups or parallettes)

The 5:00 class helping the time go by faster during their plank holds

**REMINDER**

For all those registered, the olympic weightlifting workshop with Matt Major will start tomorrow at 1:00.

Workout for 7/9/11:
It's a surprise....but it's guaranteed to be FUN!

Friday, July 8, 2011

Workout for 7/8/11:
A1. Front squat
40% x 5, 50% x 5, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
A2. Front plank 3 x 1:00 holds
Hold as long as possible up to, but not exceeding one minute. Perform one plank between each working set of front squats.

B. 4 rounds for time:
15 wall ball shots
10 pull-ups
400 meter runs

Thursday, July 7, 2011

What is wrong with this picture?  Post answers to comments. 

7/7/11:
REST DAY - work on your recovery and mobility.

Wednesday, July 6, 2011

Workout for 7/6/11:

A1. Deadlift (add 10 pounds to working weight)

40% x 5, 50% x 5, 60% x 3, 65% x 5, 75% x 5, 85% x 5+
A2. Toes to bar 3 x 10 (no kipping)

B. 3 rounds:
In 4:00 complete as many rounds as possible of this kettlebell complex:
8 KB swings
6 KB deadlifts
4 KB goblet squats
2 KB Push press (2 per side)

Rest 1:30 between rounds

Tuesday, July 5, 2011

Workout for 7/5/11:

A1. Pressing snatch balance + heaving snatch balance 5 x 1 + 1
A2. Tall snatch 5 x 3
Alternate pressing and heaving snatch balance to warm up for tall snatch. 
Advanced: Build up to a heavy tall snatch, adding weight for every successful attempt. 
Intermediate: Stay with same weight, working to omit your dip by exploding with your shrug. Beginner: Work on full ROM OHS

B:
Five rounds for time of:
Bear crawl 100 feet
Standing broad jump, 100 feet
Do three burpees after every five broad jumps

Intermediate: do one burpee after every five broad jumps. 
Beginner: three rounds.

Happy Independence Day

 

We will be closed Monday in observance of the July 4th holiday. Be safe and enjoy the extra rest day. Classes will resume on our regular schedule Tuesday 7/5/11. 

Saturday, July 2, 2011

Workout for 7/2/11:

A. 5 sets of snatch complex:  hang power snatch + power snatch + snatch + snatch balance + overhead squat

B. In teams of 2, 10 rounds, alternating each round:
10 DB power cleans
20 DB alternating lunges
Sprint 100 meters

JULY 4TH HOLIDAY
There will be no classes on Monday July 4th. Enjoy the extra rest day.