2/6/13 "The Chief" & CrossFit Fundraiser in Kona on Saturday Feb. 9th

-Written by KC

Sandbag Cleans

Right: Pi'i works the Sandbag in class today. We mixed up the warm up and incorrporated Tabata intervals of Ground to Shoulder Sandbag Cleans. The sandbags are interesting to work with because unlike all the other gear we work with (barbells, kettlebells, weights) the sandbags are ever changing in shape. Which means you have to constantly adapt your lift in order to be successful, accomodation. Sandbags are fun, and worth spending time developing skills with. 

CrossFit Kona hosts fundraising event

CrossFit Kona will be hosting a benefit for raising funds for Special Olympics West Hawaii. This is being organized by LEO that uses various events to raise these funds.

The event is February 9th at 9am. This event is not just open to those who CrossFit. Everyone in the community who has ever wanted to try CrossFit or just would like to see what the CrossFit community is about should come. Prizes will be awarded for different entry levels.

KC needs a date!

I'm looking for a date for this event. I'll take a guy, or girl, or 2 guys & 2 girls, or whoever wants to go with me. I'm easy. We'll need to bring 2 rowers and help support a neighbor box in Kona. It's open to all level athletes even complete beginners! I'll be heading out after the 6am class on Saturday. Who's in?

Workout of the Day

Warm Up:
Junkyard Dog Warm Up
Tabata Sandbag Cleans 8 Rounds

Barbell:
Skill work on Cleans, from the top down, CrossFit Football style

Conditioning:

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

*For our scoring we kept track of total rounds completed. For each rest period, we restarted the work where we left off.