4/1/13 500 Burpees For Time
-Written by KC
“The world is the gymnasium where we come to make ourselves strong.” ~ Swami Vivekananda
Many Mahalos to Chad Campbell for making this video of the AllStar Round-Up held Nov. 7th, 2012
NEW ERA OF ALLSTAR BEGINS TODAY
Starting today we will be following the new AllStar schedule which includes beginners On-Ramp classes, and a NEW Bootcamp program. You will also see Josh in the box more. PLUS new AllStar coaches are passing through our shadowing program and beginning to co-coach and teach classes. We will keep shining bright!
NEW 5AM CLASS Taught by Ann-Marie Hull
Starting this week we'll be offering 5am classes Monday thru Friday! We are very blessed to have a new 5am coach Ann-Marie.
Let's meet Ann-Marie Lokelani Hull!
Ann is an island girl born and raised for portions of her youth on Oahu. She is part of a big Hawaiian family, the Akaka Family. Ann started CrossFit in 2009 at CrossFit
Flagstaff in Arizona. While at CrossFit Flagstaff Ann was awarded her CrossFit Movement and Mobility Certification, attended Strength Specific Seminars specializing in the Olympic Lifts, and also was awarded her CrossFit Level 1 Trainer Certificate. She was an Assistant Trainer at CrossFit Flagstaff before moving to the Big Island to help at her family farm in Ahualoa Farms 'Mauna Kea Gold' where they grow and process macademia nuts, coffee, and related products. Ann also enjoys hunting as you can see from the picture at right! She also continually tries to compete with her daughter Keana in CrossFit together! Although her daughter is still training at CrossFit Flagstaff in Arizona, they continue their connection through CrossFit!
Workout of LAST WEEK!
We tackled CrossFit Open 13.4 in many of the classes last week, heres some of our athlete's results!
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Workout of the Day 4/1/13
Warm Up:
500 Burpees for time......APRIL FOOLS!
Barbell:
Every 20 sec. for 4 min. 1 Santch at 65%
Conditioning:
For time:
100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders
