5/12/13 Happy Mother's Day with ROLLER DERBY!

-Written By KC

CrossFit AllStar LLC. officially sponsors Waimea Wranglers Rough Rollers Flat Track Roller Derby Team!

I couldn't be prouder to sponsor this group of women. They display such power, confidence, fearlessness, and beauty when they ride! Their 'Bouts' keep me on the edge of my seat, engaged, entertained, screaming and wanting more. These gals played in Kona last night and it was the first time I was able to watch them play as their sponsor and they sure did make me PROUD! They won the bout, with some periods in the bout 50+ points ahead of the Kona Outlaws! Well done ladies!

2 of the Waimea Wranglers Rough Rollers are AllStar athletes Sadie Mae Gutz (Lisa Fejerian) and Anya Okole (Moryka Campbell).  Both sports, Roller Derby & CrossFit being extremely self empowering! I'm hoping with this new sponsorship more girls will be joining us in the gym soon. Lots of the girls are MOTHER'S & my kids even attend school with some of theirs. What an incredible thing to do as a MOM!

FOR MORE INFORMATION ABOUT THE WAIMEA WRANGLERS ROLLER DERBY TEAM VISIT THEIR FACEBOOK PAGE BY CLICKING HERE! They are always looking to recruit new team members! Or simply call Sadie Mae Gutz at 808-895-8279.

The Waimea Wranglers win last night's bout in Kona!

Back at the gym this week we took on some big WODs! 100# Weighted Walking lunges for the ladies OH YEAH!

Jesse Lucas deserves some acknowledgement for almost perfect attendance this last year as part of the Kamehameha Schools Wellness program. Plus he's got kids and i'm sure will be honoring his wife and mom today on Mother's Day. Jesse is a sweetie!

As Coach Josh states, "When Jesse came in he was, how do I say, pretty de-conditioned. Last Saturday he beat me in all of the 100 and 200 meter sprints in the workout and he has been putting A LOT more weight on his barbell work as well. Great determination and improvement. Good Work Jesse!"

Coming SOON! Click on the poster to Register NOW!

Workout of the Day for Friday 5/10/13

Warm Up:

Run 800m/Mobility

Skill:

15 minutes alternating ME L-Sit Hold and Freestanding Handstands (no HSPU).

*Notes: spend roughly 1:30 alternating between each movement.

Conditioning 

For time:

100 Double-Unders
50 HSPU (regionals standard)
40 TTB
30 Shoulder to OH 160/100#
90′ Walking Lunges (front rack) 160/100#

With any remaining time: 4 X 400m sprints, Rest 1:1

Saturday's Partner Workout 5/11/13

Each Saturday is such a fun time to come in and train as a TEAM! We do partner and group WODs every saturday morning! It's become tradition! Join us on a Saturday morning if you're looking to change up your workouts and have a BLAST doing it.

Mother's Day Workout of the Day 5/12/13

This workout takes onlly about 5-10 minutes yet will give you maximum challenge to your cardio vascular and respiratory system, as well as strengthen the glutes, hams, quads, midline & trunk, upper body and arms...pretty much your whole darn physical system you live in!!!

For time:

100 Burpees

What's a Burpee? It's pretty simple. You start standing. You get down on the ground in a prone position with chest, hips, top of thights touching the ground. Then you get back up (keeping the midline stable, no saggy hips!), get your feet under you and jump 6" above your standing height, plus clap your hands at the top when you jump. That's basically it. 100 times of course. Have FUN! Let me know if you do this WOD!