MONDAY 9-25-17

HAPPY BIRTHDAY COACH JAKE & CAROL
wishing you both a year of Prosperity, Health and Happiness 🥂

WARM UP 3X 10 each
200 m run
Inchworm push up
Mountain climbers
Banded goodmornings
Banded Lateral pull downs
20 -30 sec shoulder stretch
20-30 sec Each leg Hip flexor stretch w/band

COACH JAKE WITH HIS FAMILY ♥️

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Carol has been with CFHI since the park days OG💪🏽

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BIRTHDAY WOD

 

“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

 

POST CORE 3X
8 Barbell Sit ups
20 Russian twist
Max L-Sit in 1 min
1 min Rest

 

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SATURDAY 9-23-17

WARM UP
400 m run
3X 10
Leg swings
Banded goodmornings
Step ups
Alt leg V ups
Ring Rows

 

WOD
In teams of three, complete the following for time:

1200 Meter Relay Run

120 Pull ups

90 Jumping Lunges or Alternating Reverse Lunges

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

120 Pull ups

90 Jumping Lunges or Alternating Reverse Lunges

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run
Only one member of the team may be working at a time (400 m each completing at 1200 m relay) and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.  communication and vocal support to  teammates.  The key to quick times is communication and quick transitions.

FRIDAY 9-22- 17

WARM UP

3ROUNDS
200 m run
15 hip Bridge raise
10 Ring Rows
25 m Compromised Lunge w/ leg lift
25 m Stripper stretch
20 Dynamic Lateral Lunge

strength
Sumo Deadlifts
Work up to a heavy set of 5 Reps!
Drop weight and hit one set of Max Reps (No more than 15) (Re-set at the bottom of each rep)
*If you go heavy enough and hard enough on the max reps, this should be plenty of work. it really takes a lot of leg and hip strength and its a bit different than conventional Deadlift.

* for the workout if shoulders are bothersome scale back SDHP FOR just Sumo Deadlift

WOD FOR TOTAL TIME
3 Rounds
5 Hspu                                                                        10 SDHP 55/75

RIGHT INTO
3 Rounds

10 DB front rack Lunges35/50
200 m sprint

CORE POST WOD
50 GHD Sit-Ups
50 Hip Extensions
35 GHD Sit-Ups
35 Hip Extensions
20 GHD Sit-Ups
20 Hip Extensions
*scale with Sit ups and Superman

THURSDAY 9-21-17

Warm up 3X
200 m run
5 Manmakers (LIGHT)
10 banded Lat pull down
10 Reverse Snow angels
10 glute hip Bridge
20-30 sec banded Samson stretch

 

STRENGTH

Shoulder Press 
* 3 Reps @ 50%

* 2 –Reps @ 75%

* 1 Rep @85%

*1 Rep @ 90-95%

* Test 1-RM
* (optional) –

Exceed Last weight

Rest 3 minutes between sets

WOD
CASH IN
800 m run or (1000 m Row)
5 Rounds
7 Strict Pull ups
7 SH2OH 75/115
CASH OUT
800 m Run or (1000m Row)

 

WEDNESDAY 9-20-17

WARM UP 3ROUNDS
1 min Jump rope
10 SHPT
10 Reverse grip SHPT
10 Medball Cleans
5 Bar Tap
5 K2E

 

 

STRENGTH
*from the rack
Front Squat 65-70 % of 1RM
*On the Minute For 5 min
1 Pausing Front Squat (3Sec Pause at bottom)
FRONT SQUAT
*On the Minute for 5 min
1 Front Squat

 

WOD

SCORE A) total Rounds or reps

SCORE B) total WALLBALLS IN 8Min
A)
AMRAP 8:

10 Toes to Bar

30 Double Unders
Rest 4:00
B)
AMRAP 8:

Wallballs (20/14)unbroken

*15 Abmat sit-ups after each break of Wallballs

Tuesday 9-19-17

WARM UP
1X 400 m run
Then 3X 10 each
leg swings
Inchworm w/ push-up
Ring Row
Step up
plank Windmill L/R

 

SKILL/STRENGTH

EMOM x 10 minutes
3 Power Cleans 235/155#
10 Push Ups
*Do both of these movements in the same minute! Try to get the work done quickly each minute! The cleans should be touch and go weight.

WOD
4  Rounds
500 M ROW
21 Box Jumps
400 m Run

 

 

Monday 9-18-17

CONGRATULATIONS TO EVERONE WHO PARTICIPATED IN HAWAIIAN ULTIMATE TRAIL RUN, such an awesome event for the kids put on by Poipu Crossfit.

OUR BOYS BROUGHT HOME 1st place in the and The Pacemakers (Girls)2nd place team Division.  (Note: weight was the same for all teams regardless of Gender)

Matt Ballard, Aaron Acorda ,Aric Acorda & Brandon Jacinto 1:03💪🏽 1st place

the Pacemakers

Lenette, becky, Cassandra & Keani 💪🏽2nd  with 1:19

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ALSO WERE FEATURING A 9:30 A.M Yoga Class bring a mat and be there by 9:15.

WARM UP
3X
1X 400 m run
10X Leg swings
10x banded Squats
10 X lateral lunges each
10X push ups
20-30 sec each couch stretch

 

Strength 20 min
Back Squats
6 x 6 Reps @ 70% + 10-20# from first week or +5-10# from last week

 

WOD FOR TIME

15 Deadlifts135/95
15 BURPEE over bar
12 Power Clean 135/95
12 BURPEE over bar
9 push press 135/95
9 BURPEE over bar
6 Thrusters135/95
6 BURPEE over bar
*This one is from UHTR KIDS EVENT #2
logans weight was 35#
Loikena’s weight was #45

 

 

Here’s a few more clips of Friday’s event for the kids with athletes put on by Aaron Hoff poipu Crossfit, Progenex and all the sponsors that made this weekend a success