-Written by KC
So i'm guessing you're all wondering the results of the VOTE for the next CFAS T-Shirt color.
YOU CAN STILL VOTE (see below) Here's how the voting went so far:
Black 3
Midnight Navy 2
Turquoise 5
Neon Green 1
White 1
Espresso 1
Purple Ruch 1
Cardinal 5
Dark Heather Grey 1
So it's a tie between Turquoise and Cardinal. HOWEVER, I contacted Life as Rx shirts and they were not available to take our order because they were all at the CrossFit Games! So it said in their email they would get back to me on Monday. Soooooo, if you havent voted yet i'll still take your votes till tomorrow, Monday, morning at 10am! They will also be producing a new custom design for us!
If you would like to contibute about the color of the next CrossFit AllStar T-shirt please submit your vote by replying to this email and let me know the color you think is cool. Some of you have asked about new shirts, and long sleeve shirts and i'm doing all I can to supply us with some. Hopefully, this company Life as Rx, by supplying small batches will make it easier to order more often and keep the supply varied. Thanks for wanting to represent our box with your interest in our shirts! You guys ROCK!
The shirts are Level 1 brand, 60/40 cotton/poly. There will be mens and womens style. AND i'm ordering XL, XXL for women to!
Speaking of Shirts!
We are still trying to raise the donation for the buy-in fee so that our team can go compete at the VA Loans Showdown in Honolulu. Shirts & Tanks are being sold by the event organizer for $30, of that our team will receive $20 to donate to VA Loans and Hawaii's Wounded Warriors. Follow this link to purchase a shirt (design below):
https://showdown.hawaiiva.com/ We only have till August 15th to raise the funds for our Buy-In donation. ***Be sure to pick 'AllStar/Hilo Iron' from the drop down teams to donate to, not CrossFit AllStar. Josh & KC are teaming up with another couple from Hilo, Genevieve & Torren who were competitors in our AllStar Round-Up and also own CrossFit Hilo Iron, so we created a new team name. There's not a lot of outer island teams at this event (last year we were the only one!) so we plan on being at least one team to represent the Big Island. If you don't want the shirt, or would like to contribute a smaller amount, you can also follow the link and simply donate any amount to our team. Mahalo gang!!!
Mahalo gang!
Coach KC & Coach Josh
Easy Breakfast Idea
Like, super easy. Head to the Farmers Market before or after class and grab some spinach or other dark, leafy, micro-nutrient dense vegetable. Keep it on hand throughout the week to add to your breakfast. YES YOUR BREAKFAST! I would like to ask you to consider eating vegetables at breakfast and just see what happens. See how you feel. Eggs are another easy option for breakfast or any time of day. These eggs were lovingly hatched by my very own back yard chickens although most people can find good organic eggs at Costco or the farmers market or other local source. Took me about 5 min. to produce the breakfast you see on the right. Fast, easy filled with nutients and protein!
More legless rope climbs today as we take on CrossFit Games WOD 'Legless'
Right: Cheryl perfoms legless rope climbs yesterday as part of the skill set. Most of you know we usually teach you to use your legs to make climbing more efficient, but what happens if the rules say NO LEGS? Gotta be ready for anything! I see legless rope climbing in our training future.
Workout of the Day- Sunday Oly Club
Warm Up:
Cheryl's son Alex taught us a truer style of the Burgner Warm Up that is different than what I was taught by Coach B at the CrossFit Olympic Weightlifting course. It was so fun to learn new moves!
Strict shoulder shrugs
Strict shrug & elbows outside
Strict Muscle Snatch
Low and Slow Snatch Drop
Snatch Balance
Box Jump Snatch Drop
Barbell:
1) 20 min. to find 1RM Snatch
2) 20 min. to find 1RM Clean & Jerk
3) Find 3RM Front Squat
4) Conditioning:
"Legless"
For time:
95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent
