Wednesday, November 30, 2011

Workout for 11/30/11:
A. Mobility and stretching
B. 3 rounds for time:
200 meter run carrying medicine ball/plate
20 walking lunges holding plate overhead (10/leg)
10 push-ups

Tuesday, November 29, 2011

Alec sets a new press PR while Laura cheers him on.

  
Mental Approach to CrossFit 
(by CrossFit Dublin)
 
Pre Game

• Don’t be thinking of CrossFit all day and obsessing about if you are going to go today or not.
• Commit to the training, make a schedule, stick to it and just walk through the door, (this is the hardest part, everything else is easy.)
•Getting scared or worrying is not a good long term approach.
• Do not obsess about your score or the results.
• Do the training for the practice, enjoy the practice, not the result.
• Be aware of your physical condition, back off if you are tired, sick or injured.

Game Time

• Stay calm and work hard.
• Do every rep correctly and count each one, (chin over the bar every rep, 50 means 50, be methodical and religious about this.)
• Everyday is going to be different, work with what you have that day. You will not set a record every day.
• Honor yourself and your competitors, give them your best so that they might find theirs.
• Cheating dishonors you and everyone involved in your life. If you are cheating in our gym, you are surely cheating in life. It will destroy your life.


Post Game

• Shoot the shit with your friends.
• Record your workout in your training journal.
• Nobody cares what you got.
• Everyone cares if you cheated.
• Go home and eat a steak and some veggies.

Workout for 11/29/11:
A. Mobility/Stretching
B. KB core work:
Turkish get-ups 10 each arm
200 meter farmers walk (switch arms at turnaround)
200 meter waiters carry (switch arms at turnaround)
C. For time:
50 dumbbell thrusters
Every minute on the minute do 5 burped

Monday, November 28, 2011

This week we will be taking a deload week before starting a new strength cycle. For those of you wondering what a deload week is or why we take it, review our article here.

Workout for 11/28/11:
For time:
10 Handstand push-ups
20 Pull-ups
30 Box jumps
40 Kettlebell swings
50 sit-ups
Run 400 meters
50 Sit-ups
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Handstand push-ups

Saturday, November 26, 2011

Our workout for Saturday is for Kelly Kincaid who will sadly be leaving us and heading back to DC on 12/4/11. We will miss you Kelly. You will always be part of the RFM Ohana!

Workout for 11/26/11:
"Kelly"
5 round for time:
400 meter run
30 box jumps
30 wall balls

Friday, November 25, 2011

Hope everyone had a nice Thanksgiving. Now it's time to burn off some of those calories!

Workout for 11/25/11:
A. Press: Find actual or estimated 1RM
B. AMRAP 3:00
5 dumbbell thrusters
5 dead hang pull-ups
5 hand release push-ups
Rest 1:30
Repeat for a total of 3 rounds

Happy Thanksgiving!

Since the start of RFM a little more than two years ago, a common theme has been consistent: community. During our workouts, we teach, challenge, drive, inspire, uplift and encourage one another. During our downtime, we hang out, go out, eat out, watch UFC, cruise at the beach, call each other, text each other, tease each other and confide in one another. We feel that we are inexplicably blessed with the greatest group of people on the planet — people who are worth far more than any piece of equipment or snazzy, new workout program. This day, we are reminded of each of you and thankful for each of you. Happy Thanksgiving to all of our Raw Fitness Maui friends who daily become more like family!

Now eat today because we're working it off tomorrow! (Thanks for the reminder, Carrol;)

***** SCHEDULE UPDATE FOR TOMORROW (FRIDAY) ******
• Oran will be coaching the 6 a.m. and 6 p.m.
• Kehau will be working out from 7:30 to 9 a.m. Members are welcome to attend and do the WOD with minimal coaching since she will be also working out.
• Kehau will be coaching the 5 p.m.

Wednesday, November 23, 2011

SCHEDULE FOR THIS WEEK

Wednesday 11/23

Normal class schedule

Thursday 11/24

Closed - Enjoy your Thanksgiving Holiday

Friday 11/25

6 am class & 5 pm class only

Saturday 11/26

Yoga 8am
CrossFit class 9 am

Workout for 11/23/11:
A. Deadlift - Test actual or estimated 1RM
B. For time:
15 dumbbell hang power cleans
40 double unders
10 dumbbell hang power cleans
40 double unders
5 dumbbell hang power cleans
40 double unders

Tuesday, November 22, 2012

Workout for 11/22/12:
A. Wall squats 5-5-5-5-5
B. 5 rnds:
10-20-30 yard shuttle run
20 sit-ups
10 back extensions (supermans)

Monday, November 21, 2011

SCHEDULE FOR THIS WEEK

Monday - Wednesday, 11/21 - 11/23

Normal class schedule

Thursday 11/24

Closed - Enjoy your Thanksgiving Holiday

Friday 11/25

6 am class & 5 pm class only

Saturday 11/26

Yoga 8am
CrossFit class 9 am


Workout for 11/21/11:
A. Back squat 5-5-5-5-5
*build to best 5 rep effort of the day. Try to add weight each set. If you already have an established 1 RM you can use these percentages: 55%, 63%, 70%, 77%, 85%.
B. AMRAP 10:00:
10 KB swings
10 lunges holding KB overhead (5/leg)
10 box jumps

Saturday, November 19, 2011

**REMINDER**

Yoga class will be held at 8:00 a.m.!

Deadlifts all in a row

Workout for 11/19/11:
SATURDAY SWEAT FEST!!!
Workout will be announced at the gym.

Friday, November 18, 2012

***IMPORTANT SCHEDULE CHANGE*** 

 Starting this Saturday, November 19, the yoga class will be moved to 8 a.m.

Workout for 11/18/11:

A. Press 2x5, 1x5+
B. Back Squat 2x5, 1x5+
C. 4 Rounds for time:
10 overhead squats (40-50% of 1RM)
10 knees to elbows
Run 400m

Wednesday, November 16, 2011

B2B Tabata squats!!!

From CrossFit Oahu....are any of these you???

Workout for 11/16/11:
A. Bench Press 2x5, 1x5+
B. Deadlift 1x5+

C. 3 Rounds:
10 Deadlifts (50-60% of 1RM)
40 Double-unders

Tuesday, November 15, 2011

Workout for 11/15/11:
"Tabata Tuesday"
A. Skill: Standing broad jump
B. Tabata - 20 sec. work/10 sec rest of:
4 Rnds:
Bottom to bottom SQUATS
(The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. ;)
4 Rnds:
SIT-UPS
4 Rnds:
PUSH-UPS
(Rest in a plank hold at the top of the push-up. Scaling option #1: Rest in plank hold on elbows. Scaling option #2: Rest in plank hold on elbows and knees (short plank).

Monday, November 14, 2011

Got your turkey yet? Please share your Thanksgiving recipes and tips for a moist, juicy turkey!

Workout for 11/14/11:
A. Press 2x5,1x5+
B. Back Squat 2x5, 1x5+

C. 7 Rnds:
7 wall balls
7 pull-ups
Run 200m