2/4/12 & 2/5/12 "Whitten With a Friend" & a Visit to CF Ali'i in Kona

-Written by KC

Friendship is unnecessary, like philosophy, like art... It has no survival value; rather it is one of those things that give value to survival. -C. S. Lewis

CrossFit Ali'i Friends

I will be a guest coach at CrossFit Ali'i in Kona each Saturday for the month of February, coaching the 9:00am class. The class will be an hour CrossFit class with a half hour of yoga after. Please come by if you are in Kona and check it out. Good FUN! It's nice to feel at home in another box.

Right: Last Saturdays group. Both AllStar and Ali'i did the same WOD on Saturday.

At CrossFit Ali'i in Kona at 9am....

Above Top: Amy holds the top of a deadlift, while Erin does Kettlebell Swings & CrossFit 1 on 1 Dodgeball warm up.

Below: Dana holds the bottom of a Push up, and Andy pushes the Prowler.

Right: Andy and Ross go for it on the box jumps.

Earlier in the morning back at CrossFit AllStar at 6am....

Our gang works hard together to finish the WOD.

Below: Aimee' looking strong holding a 25# plate overhead.

Sandra holing the top of a deadlift, while her partner does KB Swings.

 Workout of the Day

Warm Up:

Dodgeball 3min.

Skill:

Support on the rings, with turn out and external rotation.

WOD:

“Whitten With a Friend”

Five rounds of:

22 Kettlebell swings, (2 pood/1.5 pood) *Hold the top of Deadlift (155/115)

22 Box jump, 24 inch box *Hold bottom of a Push Up

Run 400 meters

22 Burpees *Hold weight plate overhead (45/25)

22 Wall ball shots, 20 pound ball *Hold dead hang on pull up bar

Work in partners(*asterisk indicates partners work), you must stay together on each element, including the run. One partner performs reps, the other is on a isometric hold. Partners may switch off at any time until the # of reps is complete.

Finish with 15 min. of Yoga

CrossFit AllStar Results: 

Sunday Olympic Weightlifting Club

Last Sunday's Oly Club brought out KC & Arjun (CrossFit Kids Ford and Della ages 7 & 10 also trained with us), while regular attendee Josh was away on O'ahu getting his new tattoo, and Layne & Marta were on holiday. Oly Club is open to ALL of our athletes and it is FREE. We gather, led by Coach Arjun, and work on our Olympic Lifting techniques. This time we worked Snatches, and our CrossFit Total for fun and to see where we are at.