Tuesday, November 1, 2011

Kelly had never bench pressed 65 lbs before...on Friday she did it for 10 reps!

Workout for 11/1/11:

A. Practice handstand holds, walks, HSPUs and wall climbs

B. For time:

400m run

25 dips

400m run

25 squats

400m run

25 pull-ups 

400m run

25 v-ups

Monday, October 31, 2011

HAPPY HALLOWEEN!!!

Another action packed Saturday!

Upcountry Fitness 2nd Annual Strong Man / Strong Woman Competition...

Kristi & Kehau excited to start the day!

Here we go! Lori bears down as she muscles the car pull.

Kehau gains momentum as she takes the car pull event!

Lori takes a heavy stroll down the walkway!

Kehau getting ready for her farmer's carry.

Wow... amazing speed! Go Kehau!

Thank you to our cheering section who came to support the team!

Kristi warming up for her clean & jerk

Robert mid clean

Kristi's PR!

Robert's PR on his clean & jerk

It was an honor to have had the opportunity to lift with the amazing athletes of the Queen Emma Athletic Club!

 We are so proud of Kehau and Lori for their efforts and performance in the strongwoman competition. Also a big mahalo to Isaac of Upcountry Fitness for putting on such an amazing and fun event. We are sure to participate again next year!

Barbells For Boob's Amazing Grace...

Marcus ummm......nuff said!

Beautiful Val AFTER her workout. Yes she looks this good!

Erin focused in her starting position. Nice form!

Derek hits a nice triple extension.

Ikaika locking it out!

Nice push jerk Craig!

Rikki so pretty (strong) in pink.

Wow! Barb jerking 65lbs strong!

Nalani setting up for her jerk.

Thank you all for coming out for such a great cause! A special MAHALO to Barbara Satterfield for coordinating the event and making it all happen. Coach Oran for prepping and running the grill (under Zar's supervision ;) and everyone for helping out. You guys are the best!

Workout for 10/31/11:

A. Press 2x5, 1x5+

B. Back Squat 2x5, 1x5+

C. 3 Rounds For Time:

10 Overhead Squats (55-65% of 1RM ) 

40 Double Unders

***All classes are running as scheduled. Coach Oran will be heading the 6pm class.

*******Have a fun and safe Halloween!*******

Saturday, October 29, 2011

No Yoga Class today

Workout for 10/29/11 to do at home:
No excuses not to do this one!

Death by burpees

First minute cOmplete one burpee, second minute complete two burpees, third minute complete three burpees until you're unable to complete the required amount of burpees in the minute.

Friday, October 27, 2011

Happy Birthday Bob!

Workout for 10/27/11:
A. Bench press 2x5, 1x5+
B. Back squat 2x5, 1x5+
C. "Freaky Friday"
3 rounds for time:
10 dips (rings, bar, bench)
10-20-30 yard shuttle run
20 toes to bar

Shuttle run = three cones will be set 5 yds apart. Run to first cone (5 yds) and back, run to 2nd cone (10 yds) and and back, run to 3rd cone (15 yds) and back.

Saturday, Oct 29, 2011

*** Important Schedule Notice for Saturday (10/29) ***

There will be no 9am CrossFit class this Saturday.

YOGA:

Yoga will start at 9:00am for this Saturday only. Please post to comment if you are interested in attending this Saturday's yoga class at RFM.  We need a minimum of 5 in attendance.

Strong Man/Strong Woman Contest:

The 2nd Annual Strong Man/Strong Woman Contest will be held this Saturday. The event starts at 10:00am at Upcountry Fitness in Haiku. RFM will be going out to have some fun in competition and camaraderie! Let's get RFM family out there and join the festivities!

Barbells for Boobs! (Previously posted by Barbara Satterfield....Thank you Barb!)
RFM will proudly host its first "Barbell For Boobs" WOD fundraiser, "Amazing Grace", on Saturday, October 29th, 2011 at 5:00pm.  This campaign is a worldwide effort by Mammograms in Action and Crossfit affiliates to help fund education and early detection programs for breast cancer.

Follow these steps to participate:

1. Register online:  http://www.barbellsforboobs.com/ or pick up an off-line registration form at RFM
2. Search for Raw Fitness Maui on the Affiliate Leader Board
3. Select "Join the event" and complete the online form, pay the $35 entry fee. Limited shirts available and will be mailed within 72hrs of registration.

For anyone willing to solicit additional sponsorship, donation forms are available along with receipts at RFM.   Online donations can also be made; all donations are tax deductible.

Join us for the potluck/barbecue to follow. 

What:  Amazing Grace
WOD:  Grace (For time: 30 Clean and Jerks, weights: men/women 135/95 but will be scaleable)
When: Saturday, October 29, 2011 at 5:00pm
Where:  RFM

Wednesday, October 26, 2011

Congratulations to Carrol on her one year anniversary at RFM!

She has shown us true dedication and commitment in her training and has the results to prove it! 

We are so blessed with your friendship!

Here's Carrol practicing the clean. Nice hip extension!

Workout for 10/26/11:
A. Press 2x5, 1x5+
B. Deadlift 1x5+

C. "Monster Mash"
3 rounds for time:
5 renegade push ups (push-up on DB, row left arm, row right arm)
10 lunges holding dumbbells (5 each side)
5 renegade push ups
10 DB push press
5 renegade push ups
10 DB hang power cleans

Cash out: 200 meter Frankenstein carry (farmers carry) w/ DB to fence and back.  Anytime you put the weight down during the walk constitutes a 5 Burpee penalty.

Tuesday, October 25, 2011

Workout for 10/25/11:
A. Clean & Jerk
Practice technique and build to heavy single in 20 minutes

B. "Trick or Treat"
3 rounds for time:
Run 400 meters
13 box jumps
13 pull-ups
13 push-ups
13 sit-ups
13 air squats

Monday, October 24, 2011

An awesome RFM Day!

Started with our beach wod....tug of war!

Diggin' deep! Derek, Donnie, Kats, Erin, Zar & Kehau

Luke, Alec, Patty, Nohea, Lori & Marcus refuse to give it up!

Next.....team wod "Hit Da Surf"

 Then... the RFM Halloween Party at the Aikala's

Da gang!

Mickie is saying "don't forget the other half!"

That Travelocity gnome is everywhere!

We even have our very own cheerleader. Go team RFM!

Happy Birthday Barb!

We work(out) hard, and we play hard....love our RFM family!!!

Workout for 10/24/11:

A. Bench press 2x5, 1x5+
B. Back squat 2x5, 1x5+

C. 4 rnds for time:
10 DB thrusters
31 double unders (93 singles)
11 kettle bell swings
Rest 1:30 b/t rnds

Friday, October 21, 2011

**IMPORTANT SCHEDULE NOTICE**

• No Yoga class this Saturday (10/22).
• Coach Oran will be running this Saturday's 9am class at the gym. 
• For those of you who have been waiting for a beach WOD, we will also be doing a fun "team" workout at White Rock in Makena. We will meet at RFM at 8:15 am for anyone who wants to carpool. Bring beach attire, towel, water and snacks if desired.

• Also this Saturday is Mickie's Halloween Party! Come dressed in your costumes! Starting at 5:30ish and going till pau. Make sure you sign up on the whiteboard at the gym for potluck dishes. BYOB.

Workout for 10/21/11:
A. Press 2x5, 1x5+
B. Back squat 2x5, 1x5+
C. AMRAP 10:00
15 KB swings
10 KB halos (5 each direction)
5 KB goblet squats

Kettlebell Halo: Exercise Demo Video - Catalyst Athletics

Wednesday, October 18, 2011

Workout for 10/19/11:
A. Bench Press 2x5, 1x5+
B. Deadlift 1x5+

C. 3 rounds:
5 sets of Bear barbell complex:
power clean + front squat + push press + back squat + push press
-then-
20 double unders

One round is 5x through the barbell complex plus the double unders. Each set begins and ends with the bar on the floor. The power clean and front squat must be distinct movements so you must come to full standing in the power clean before performing your front squat.