4/9/12 Welcome HPA Teens!

-Written by KC

AllStar Welcomes Hawaii Preparatory Academy Teenagers!

It has long been a goal of mine to work with teens. Even though I teach Kindergarten thru 5th grade art at HPA, I have had a connection to the Upper School teens for a while teaching them yoga and a brief bit of CrossFit. Today our relationship was EXPANDED in so many ways as they were bussed from school to our gym as part of their after school sports program! The gym is so excited to have their youthful energy and humor in the gym. We are grateful for their presence!

Below: We started out the teens on foundational bodyweight movements by playing Deck o Cards with Pull Ups, Push Ups, Sit Ups, and Squats.

Below: Cassie, visiting from Honolulu, takes charge on todays WOD performing burpees to movement standards (FULL HIP EXTENSION, UNLIKE HILO BURPEES! Sorry guys but I have pictures of your superman burpees from the Waipi'o Challenge). Cassie also looking great on the Wall Ball Sit Up portion of todays WOD. 

Workout of the Day

Warm Up:

Dodgeball 3 min

Tabata Double Unders

(Deck o Cards for some classes)

Skill:

Handstands: Work on Hollow Core position/Hollow rocks 3 X 20sec, roll overs 5

Handstand attemps at wall 2-3 X, then middle of room w/ partners 2-3 X (8-10 min.)

Strength:

Wendler Shoulder Press Week 2 

5 X 40% of Wendler 1RM

5 X 50%

3 X 45%

5 X 65%

5 X 75%

5+ X 85%

WOD: 

Three rounds for time of: 

21 Burpee

20 Wall Ball sit-ups

15 foot Rope climb, 2 ascents

100m. Sprint