Saturday, October 1, 2011

Saturday Sweat Fest!
Workout to be announced at the gym.


**Don't forget....Yoga for CrossFit with Chelsea Dimin at 10:00!

Free for RFM members, only $5 for non-members.

Bring a yoga mat and some water.

Friday, September 30, 2011

Workout for 9/30/11:
A. Bench press 2x5, 1x5+
B. Back squat 2x5, 1x5+
C. 10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell hang squat cleans
Double unders (sub paralette hops)

Wednesday, September 28, 2011

WOD for 9/28/11:
A. Press 2x5, 1x5+
B. Deadlift 2x5, 1x5+

C. 21-15-9
Handstand Push-ups
KB Goblets Squats

Tuesday, Sept. 27, 2011

Workout for 9/27/11:
A. Sots press
Work on mobility, then warm-up with overhead squat techique and Sots press introduction. Finish with  Sots press, 5 x 5. Remember, goal is not to go heavy but to maintain stability and build core strength.

Sots Press - Snatch: Exercise Demo Video - Catalyst Athletics
B. "Nancy"

5 rounds for time:

400 meter run

15 overhead squats

Monday, September 26, 2011

Workout for 9/26/11:
A. Bench Press 2x5, 1x5+
B. Back Squat 2x5, 1x5+

C. AMRAP in 8:00
4 Deadlifts
3 Front Squats
2 Push Press
1 6-Point Burpee

Saturday, September 24, 2011

Saturday Sweat Fest
WOD to be announced at gym.

Friday, September 23, 2011

Press 2 x5, 1x5 +
Back Squat 2 x 5, 1 x 5 +

WOD

Seven rounds of Kettlebell Complex

3 overhead squats
3 push press
3 lunges
Perform all reps on right side and then repeat on left side that is one round.
Repeat for seven rounds

Wednesday, September 21, 2011

BIG Congratulations goes out to.......

Gary for dead lifting his body weight six times!

Jen for getting two consecutive double unders!

Outstanding performances tonight!

Wednesday, September 21, 2011

Workout for 9/21/11:
A. Bench press 2x5, 1x5+
B. Deadlift 1x5+
C. 3 rounds:
5 thrusters
10 knees to elbows
20 double unders

Monday, September 19, 2011

Workout for 9/19/11:
A. Press 2x5, 1x5+ (add 5#)
B. Back squat 2x5, 1x5+(add 5#)
C. 25-20-15-10-5 reps for time of:
KB swings
Sit-ups

Saturday, September 17, 2011

  

** 5 p.m. with BBQ/potluck to follow (BYOB) **

Workout for 9/17/11:

"Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There will be 3 rounds for this workout. The stations are:

1. Wall-ball (Reps)
2. Power Clean: 75/55 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

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We will be holding our usual 9:00 a.m. class for those of you who can't make it to the 5 p.m. Fight Gone Bad.

Friday, September 16, 2011

FINALLY WHAT YOU'VE ALL BEEN WAITING FOR...

               +

=

 

 YOGA + CROSSFIT = THE PERFECT COMBINATION!

Starting Saturday, October 1, 2011 RFM's and Lululemon's own Chelsea Dimin will be leading a Yoga for CrossFit class! The class is FREE to all Raw Fitness Maui members and just $5 for non-members. The class will run every Saturday from 10:00 - 11:00 a.m. Bring a yoga mat and water and be ready to improve your mobility and flexibility.

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Don't forget Fight Gone Bad 6 on Saturday at 5 p.m! Sign-up on the whiteboard for the potluck that will follow.Wear your RFM shirts to represent!

Workout for 9/16/11:
A. Bench Press 2x5, 1x5+ (add 5#)
B. Back squat 2x5, 1x5+ (add 5#)
C. 21-15-9 reps for time:
Wall ball
Box jumps (20")

Wednesday, September 14, 2011

Glenn's back squat

Workout for 9/14/11:
A. Press 2x5, 1x5+ (add 5#)
B. Deadlift 1x5+ (add 5-10#)
C. AMRAP 8:00:
5 power cleans (75/55)
10 push press (75/55)
100 meter farmers carry (as heavy as possible)

Tuesday, September 13, 2011

Some Shots From the Hana Relay

 

Workout for 9/13/11:
A. Hang Power Snatch x 2 every minute on the minute for 10 minutes
B. 4 rounds:
Run 400 meters
25 KB swings

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Don't forget to sign up for Fight Gone Bad 6 this Saturday!

Monday, September 12, 2011

Reminders:

• FGB this Saturday at 5pm. BBQ/potluck to follow. If you haven't signed up yet make sure you do on the whiteboard. 
• Are you representing yet? If not then make sure to pick up an RFM t-shirt or tank. Special members only prices $20 for t-shirts and $15 for tanks.

Workout for 9/12/11:
A. Bench press 2x5, 1x5+ (add 5# to your previous working weight)
B. Back squat 2x5, 1x5+ (add 5# to your previous working weight)
C. 3 rounds for time:
10 pull-ups
20 sit-ups
40 double-unders (sub 3x singles)

Saturday, September 10, 2011

The 2010 RFM Hana Relay team

 Workout for 9/10/11:
Run to Hana for time! 52 miles along 167 curves and 56 bridges and a ton of fun!

There will be no Saturday classes as we will be running the Hana Relay!

Friday, September 9 , 2011

Workout for 9/9/11:
A. Press 2x5, 1x5+ (add 5# to your previous weight)
B. Back squat 2x5, 1x5+ (add 5# to your previous weight)
C. 5 rounds for time:
5 hang power snatch
12 push-ups
Run 200 meters

Intermediate:
5 rounds:
3 hang power snatch
10 push-ups
Run 200 meters

Beginner:
5 rounds:
5 overhead squats
10 scaled push-ups
Run 200 meters

Wednesday, September 7, 2011

First some housekeeping:

• Again Faster ropes are in! If you ordered one please see Kristi or Robert with your $30 payment. 
• There will be no class this Saturday 9/10 as the coaches will be running the Hana Relay.
• Don't forget to sign up for Fight Gone Bad on Saturday 9/17. We will have a BBQ/potluck after the event. Sign-up list is on the whiteboard.
• Big mahalo to those who came out and contributed to the Kraig Vickers Memorial Fund and paid tribute to the fallen heroes during the 31 Heroes workout last Saturday.

Workout for 9/7/11:
A. Bench press 2x5, 1x5+
B. Deadlift 1x5+
C. "Time/Task FGB"
1. Perform one round of Fight Gone Bad (Better)
       1:00 at each station of:

• Wall-ball
• Power Clean
• Box Jump
• Push-press
• Row for calories (if there are more than 5 people in the class burpees will be substituted)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. Keep track of the reps you perform at each station.

2. Rest 1:00

3. Then perform the same number of reps you scored for each station for time. The goal is to finish in under 5:00.

Tuesday, September 6, 2011

Nalani pulls a new PR, while Kristi wills her to success.

We will be starting a new strength cycle this week and shifting gears a bit. We'll be moving away from the Wendler 5/3/1 program and working on a linear progression program. With linear progression instead of working with percentages of a working weight you will instead be performing what is called "sets across." This means that you will use the same weight for all three sets of each exercise. You will warm-up with a few sets of progressing weight, building up to your working weight for the day. Then at your working weight your first 2 sets will be for 5 reps, but your 3rd set you will push to as many reps as you can, just as you did with the Wendler program. The linear part of the progression occurs because the next time you perform that exercise you will add 5# to the bar. So every session should be heavier than the one previous.

With this program you will be squatting twice per week, pressing and bench pressing 1-2x per week, and deadlifting once a week. We will start you off at 50-60% of your 1RM. The first few weeks may seem a bit light, but resist the urge to add weight to the bar, it will get heavy and challenging soon enough. If you have any questions about this program, please ask your coaches.

Workout for 9/6/11:
A. Press 2x5, 1x5+
B. Back squat 2x5, 1x5+
C. 3 rounds:
AMRAP 3:00
3 thrusters
6 box jumps
9 KB swings
Rest 1:00 between rounds

Monday, September 5, 2011

CLOSED FOR LABOR DAY HOLIDAY

Enjoy your extra rest day. Spend some time stretching, mobilizing, or rolling out. Tuesday we start a new strength cycle.

31 Heroes

 

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.
The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31 Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

This WOD will be a tribute to these brave servicemen who made the ultimate sacrifice that day:

Explosive Ordnance Disposal Technician Senior Chief Petty Officer (Expeditionary Warfare Specialist/Freefall Parachutist) Kraig M. Vickers 36, of Kokomo, Hawaii, of the East Coast-based Naval Special Warfare unit. 

Lt. Cmdr. (SEAL) Jonas B. Kelsall, 32, of Shreveport, La. of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Master Chief Petty Officer (SEAL) Louis J. Langlais, 44, of Santa Barbara, Calif. of the East Coast-based Naval Special Warfare unit.

Special Warfare Operator Senior Chief Petty Officer (SEAL) Thomas A. Ratzlaff, 34, of Green Forest, Ark. of the East Coast-based Naval Special Warfare unit

Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Conn., of the East Coast-based Naval Special Warfare unit.  

Special Warfare Operator Chief Petty Officer (SEAL) John W. Faas, 31, of Minneapolis, Minn., of the East Coast-based Naval Special Warfare unit.   

Special Warfare Operator Chief Petty Officer (SEAL) Kevin A. Houston, 35, of West Hyannisport, Mass., of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Chief Petty Officer (SEAL) Matthew D. Mason, 37, of Kansas City, Mo., of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Chief Petty Officer (SEAL) Stephen M. Mills, 35, of Fort Worth, Texas, of the East Coast-based Naval Special Warfare unit. 

Explosive Ordnance Disposal Technician Chief Petty Officer (Expeditionary Warfare Specialist/Freefall Parachutist/Diver) Nicholas H. Null, 30, of Washington, W.Va., of the East Coast-based Naval Special Warfare unit.  

Special Warfare Operator Chief Petty Officer (SEAL) Robert J. Reeves, 32, of Shreveport, La., of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Chief Petty Officer (SEAL) Heath M. Robinson, 34, of Detroit, Mich., of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 1st Class (SEAL) Darrik C. Benson, 28, of Angwin, Calif. of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 1st Class (SEAL/Parachutist) Christopher G. Campbell, 36, of Jacksonville, N.C., of the East Coast-based Naval Special Warfare unit. 

Information Systems Technician Petty Officer 1st Class (Expeditionary Warfare Specialist/Freefall Parachutist) Jared W. Day, 28, of Taylorsville, Utah, of the East Coast-based Naval Special Warfare unit. 

Master-at-Arms Petty Officer 1st Class (Expeditionary Warfare Specialist) John Douangdara, 26, of South Sioux City, Neb., of the East Coast-based Naval Special Warfare unit. 

Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, Pa., of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon T. Tumilson, 35, of Rockford, Iowa, of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 1st Class (SEAL) Aaron C. Vaughn, 30, of Stuart, Fla., of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 1st Class (SEAL) Jason R. Workman, 32, of Blanding, Utah, of the East Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 1st Class (SEAL) Jesse D. Pittman, 27, of Ukiah, Calif., of a West Coast-based Naval Special Warfare unit. 

Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas P. Spehar, 24, of Saint Paul, Minn., of a West Coast-based Naval Special Warfare unit. 

Chief Warrant Officer David R. Carter, 47, of Centennial, Colo was a soldier.  He was assigned to the 2nd Battalion, 135th Aviation Regiment (General Support Aviation Battalion), Aurora, Colo.

Chief Warrant Officer Bryan J. Nichols, 31, of Hays, Kan. was a soldier.  He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), New Century, Kan.

Sgt. Patrick D. Hamburger, 30, of Lincoln, Neb. was a soldier.  He was assigned to the 2nd Battalion, 135th Aviation Regiment (General Support Aviation Battalion), Grand Island, Neb.

Sgt. Alexander J. Bennett, 24, of Tacoma, Wash. was a soldier.  He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), New Century, Kan.  

Spc. Spencer C. Duncan, 21, of Olathe, Kan. was a soldier.  He was assigned to the 7th Battalion, 158th Aviation Regiment (General Support Aviation Battalion), New Century, Kan.

Tech. Sgt. John W. Brown, 33, of Tallahassee, Fla., an airman from the 24th Special Tactics Squadron, Pope Field, N.C. 

Staff Sgt. Andrew W. Harvell, 26, of Long Beach, Calif., an airman from the 24th Special Tactics Squadron, Pope Field, N.C.

Tech. Sgt. Daniel L. Zerbe, 28, of York, Pa., an airman from the 24th Special Tactics Squadron, Pope Field, N.C.

This incident hits especially hard for us as one of the fallen, Kraig Vickers, was a Maui native. We will ask for donations prior to the WOD with all money collected going directly to the Kraig Vickers Memorial Fund.

"31 Heroes"
Three rounds for total reps
Thrusters 155/105 (scalable)
Box Jumps 30″/24″
Push ups
Double unders (sub 3:1 singles)
Burpees

This is a team WOD and a team consists of two people, with only one person working at a time. 

You will work two minutes and four seconds at each station, there will be a one minute rest after round one and a two minute rest after round two. This is a Fight Gone Bad style workout, so for 2:04 you will perform thrusters then with no break move to Box Jumps and so on. Each round lasts ten minutes and twenty seconds, for a total work time of 31 minutes.

Friday, September 2, 2011

RFM Upcoming Events:

Saturday 9/3:  31 Heroes WOD

We will be joining gyms around the country in honoring the 31 soldiers killed on August 6, 2011 in Afghanistan, including Maui’s own Kraig Vickers. Because we lack the equipment to perform the actual 31 Heroes WOD we will instead perform a version inspired by our friends at CrossFit Invictus. A collection will be taken up and all proceeds will go directly to the Kraig Vickers Memorial Fund. 

Monday 9/5:  Labor Day

We will be closed all day in observance of Labor Day. Enjoy the extra rest day.

Saturday 9/10:  Hana Relay

Everyone who is signed up to run the Hana Relay, we need to collect $45 from you for the entry fee right away. If anyone has not signed up but is interested in running let us know ASAP. We will get all the participants together and sort out transportation, refreshments, and most importantly, post-race party plans sometime this week.

Saturday 9/17:  Fight Gone Bad 6

This event was a ton of fun last year, so we will be hosting it again.  The event will begin at 5 pm with a BBQ/potluck after completion of all the heats. We will run heats of 5 people at a time and break it up into scaled and rx’d divisions. Entry fee is $20 with all proceeds going to the Special Operations Warrior Foundation which is seeking to set up scholarships for the children of the 31 soldiers killed in Afghanistan on August 6, 2011. Besides being for a good cause, this is a great chance for you to get in a tough workout and hang out with other athletes from Maui’s CrossFit community. We will have a sign-up list posted on the whiteboard.

Workout for 9/2/11:

A. Strength Testing

Find your deadlift 1 RM

* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. Mobility work as you may feel like you were hit by a truck after the heavy deadlifts.