12/17/11 "Maximum Pain"

-Written by KC

"God is a concept by which we measure our pain." -John Lennon

Saturday Morning 6AM

This Saturday we started the beautiful Waimea CrossFit morning off by attempting a variety of skills, and hopefully found out where some of our weaknesses lie.

The workout was from a suggestion from Bryant Powers(Founder of CrossFit Oahu) when he was asked what the hardest wod he had ever done. His response was "Maximum Pain", and we tackled that one today.

Below Left: Josh on the Kettlebell

Below Right: Matt actually enjoying box jumps on the front porch!

Below: Robyn works the jumping lunges and Layne on the KB swings.

Above: Julia, who turns 13 TODAY, has been consistently coming with her mom. Here she adds up her score, and her mothers score, on the wod.

HAPPY 13TH BIRTHDAY JULIA!!! YOU ROCK!

Yoga

We balance the Saturday morning CrossFit class out with 20-30 minutes of yoga afterwards. This class in an hour and a half long, and become my favorite to teach. Here the class takes a final Savasana. Some people think this is an easy yoga pose, however it is quite tricky to completely release any tension left in the body after a wod. And even more tricky to release the mind.

Workout of the Day

Warm up:
Follow the Leader Run 400m.

Skill Set: *15min. cap w/ partners
1-2 Rope Ascents
2-3 Pull Over (or sub 5-10 strict Pull Up)
1-3 Muscle Ups (or progression)
5-10 Ring Dips
2-4 Handstands or One Armed Handstands
5 Pistol Squats ea. leg
5 clapping push ups
10 Strict Toes to Bar w/ straight legs

WOD:

“Maximum Pain”
5 min. Air Squat
4 min. Box Jumps
3 min. KB swings (55/35)
2 min. Jumping Lunges
1 min. Double Unders

Yoga: 30 min.