2/2/13-2/3/13 AllStar Weekend in Waimea!

-Written by KC

Valentines Day is Feb. 14th, if your lover is Paleo, click on the link below to order some delicious treats with 5% off!

I have tried all the treats this company offers in a sample pack they sent me. From the 'Brownie Bombs' and 'Mustang Bars' to the 'Mac Attacks' and 'Cacao Now', and they are super duper tasty! I recommend the Brownie Bombs. Although they are sweetened with agave, they provide a nice treat if you are willing to eat agave as a sweetener. I don't recommend making a habit of it, but for a special treat these 'Rations for the Driven' are a sweet deal. Plus you get 5% off by following the link above! I have also posted this coupon on the right sidebar of this website for the next couple of weeks to you can order there to, or re-order if you like this product!------------------------>

Weekend Warriors

We tackled a partner workout this weekend that will be featured at the Kapolei Strength adn Conditioning competition called 'Cupid's Revenge', which takes place on Feb. 15th in Honolulu. Josh bought us the last ticket available, so it looks like we will be compeitng with our friends at KSAC  as a Valentine's Day present to ourselves. Sweet indeed!

Right: Ben hauls a sandbag in the 6am morning class, Marta was his partner

Workout of the Day on Saturday

KSAC Cupid's Revenge Compeition WOD#2

WOD 2 (ELIMINATION ROUND)

- One partner does run, tags other, then upon completion both partners move through workout

- Can not start 20-100 until both partners are done with the sandbag run

TIMECAP: 20 Minutes

400m Sandbag Relay

Then Together:

20 Ground To Overhead (135/95)
40 Pullups
60 Deadlifts (135/95)
80 Pushups
100 Squats (135/95)

Olympic Weightlifting Club Sunday

Attitude Nation Alumni

Josh came into Oly Club today pretty hot and horney to teach us what he learned at Jon North's Attitude Nation seminar on Maui several months ago. Apparently, he learned a lot, cause all his lifts are going up, and he has the biggest numbers in the gym right now. So I took a back seat and soaked up what he had to say. And you know what, I ENDED UP MAKING A PERSONAL RECORD TODAY ON MY CLEAN! OK, so he's a pretty rad Oly coach, and if you haven't come to train on Sunday you are really missing out. 'Nuff said.

Right: Josh shows us Pendlay 2, Pendlay 1, the 'Arched Angel', and taught us how to get in the hole and go deep....

Workout of the Day

20 min. to find your 1RM Snatch

20 min. to find your 1RM Clean

(Jerk drills come next week!)

Then some Tests:

Tests-

1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

*4 of us teamed up into 2 male/female teams and performed the Cupid's Revenge WOD#2 from yesterday.