5/17/13 Burpee Muscle-Ups? No problem !

-Written by KC

Athletes at CrossFit Regional Events all over the world will be performing 30 Brupee Muscle Ups for time as part of their competition. We experimented with this movement in the box today! They went at a slower pace than what we'll see in Regionals, but execution of the movement alone is something to celebrate!

Workout of the Day: Courtesy of The Outlaw Way

Strength:

Deadlift @ 70% of 1RM

For time:

Run 400m
9 Burpee MU
20 Push Press @ 115/75#
Run 400m
7 Burpee MU
15 Push Press @ 115/75#
Run 400m
5 Burpee MU
10 Push Press @ 115/75#

5/16/13 Final days to register for Weightlifting Seminar this weekend!

-Written by KC

Why be good when better is possible?

Register by clicking HERE to go to Eventbrite! Sunday Olympic Weightlifting Club will be cancelled due to the Seminar.

Barbell Club tests out the new Jerk Boxes!

KC Hits a Snatch PR in last weeks Barbell Club, it's worth coming and refining your skills and increasing strength!

CrossFit AllStar Kids Tabata Hollow Rocks!

Warm Up with Musical Medicine Balls for adults:)

Workout of the Day 5/15/13

Barbell/Strength:

5 X 1 1 and a quarter Front Squats, heavy. Rest 60 sec.

Conditioning:

3 Rounds for time of:

Run 400m.

3 Rope Climbs 15'

7 Power Clean and Jerk 205/135 or scale appropriately

Workout of the Day 5/16/13

Skill:

Ring Inversions

Run:

6 X 50m Sprint with variations

WOD: 

'Lynne"

5 Rounds of:

ME bodyweight Bench Press

ME Pull Ups

5/14/13 Roller Derby Girls, CrossFit Kids and Jerk Blocks Oh My!

-written by Coach Josh

Some of the infamous Waimea Wranglers Rough Roller Flat Track Roller Derby Team: Sadie Mae Gutz, The Notorious A.N.G.. Non-Wrangler, but official sponsor, KC, Anya Okole and Bamz Lauwa'e. The girls came in to check out what we do in the Box!

Tabata one-armed overhead weighted walking lunges in kids class!

Part of the problem with having woodworking skills and access to a shop, is you can get swamped with projects. I was building some cabinets and thought, "Wouldn't it be cool to build some Jerk Blocks for the gym?" Later that night, i bought this...

The next day, I did this...

The day after I did this... Ford is modelling what a barbell would look like on a jerk block. There is a platform that goes on top of the towers. We'll be sure to get a pic of the finished product soon.

And on the 4th day, I did this... 2 coats of polyurethane with sanding and stencils between coats. I thought i would bust them out in a couple days, 4 days later. Almost Pau...

Workout of the Day (courtesy of The Outlaw Way)

BBG

1) Every 40 seconds for 4 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 40 seconds for 4 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

Rest 2:00 – then:

3:00 to establish a 3RM OHS.

5/13/13 Colorado Visitors & 'Kelly'

5/12/13 Happy Mother's Day with ROLLER DERBY!

-Written By KC

CrossFit AllStar LLC. officially sponsors Waimea Wranglers Rough Rollers Flat Track Roller Derby Team!

I couldn't be prouder to sponsor this group of women. They display such power, confidence, fearlessness, and beauty when they ride! Their 'Bouts' keep me on the edge of my seat, engaged, entertained, screaming and wanting more. These gals played in Kona last night and it was the first time I was able to watch them play as their sponsor and they sure did make me PROUD! They won the bout, with some periods in the bout 50+ points ahead of the Kona Outlaws! Well done ladies!

2 of the Waimea Wranglers Rough Rollers are AllStar athletes Sadie Mae Gutz (Lisa Fejerian) and Anya Okole (Moryka Campbell).  Both sports, Roller Derby & CrossFit being extremely self empowering! I'm hoping with this new sponsorship more girls will be joining us in the gym soon. Lots of the girls are MOTHER'S & my kids even attend school with some of theirs. What an incredible thing to do as a MOM!

FOR MORE INFORMATION ABOUT THE WAIMEA WRANGLERS ROLLER DERBY TEAM VISIT THEIR FACEBOOK PAGE BY CLICKING HERE! They are always looking to recruit new team members! Or simply call Sadie Mae Gutz at 808-895-8279.

The Waimea Wranglers win last night's bout in Kona!

Back at the gym this week we took on some big WODs! 100# Weighted Walking lunges for the ladies OH YEAH!

Jesse Lucas deserves some acknowledgement for almost perfect attendance this last year as part of the Kamehameha Schools Wellness program. Plus he's got kids and i'm sure will be honoring his wife and mom today on Mother's Day. Jesse is a sweetie!

As Coach Josh states, "When Jesse came in he was, how do I say, pretty de-conditioned. Last Saturday he beat me in all of the 100 and 200 meter sprints in the workout and he has been putting A LOT more weight on his barbell work as well. Great determination and improvement. Good Work Jesse!"

Coming SOON! Click on the poster to Register NOW!

Workout of the Day for Friday 5/10/13

Warm Up:

Run 800m/Mobility

Skill:

15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning 

For time:

100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#

With any remaining time: 4 X 400m sprints, Rest 1:1

Saturday's Partner Workout 5/11/13

Each Saturday is such a fun time to come in and train as a TEAM! We do partner and group WODs every saturday morning! It's become tradition! Join us on a Saturday morning if you're looking to change up your workouts and have a BLAST doing it.

Mother's Day Workout of the Day 5/12/13

This workout takes onlly about 5-10 minutes yet will give you maximum challenge to your cardio vascular and respiratory system, as well as strengthen the glutes, hams, quads, midline & trunk, upper body and arms...pretty much your whole darn physical system you live in!!!

For time:

100 Burpees

What's a Burpee? It's pretty simple. You start standing. You get down on the ground in a prone position with chest, hips, top of thights touching the ground. Then you get back up (keeping the midline stable, no saggy hips!), get your feet under you and jump 6" above your standing height, plus clap your hands at the top when you jump. That's basically it. 100 times of course. Have FUN! Let me know if you do this WOD!