WORKOUT OF THE DAY, JUNE 2ND 2020

June 1, 2020 | LAHAINA CROSSFIT

Awesome first day back!! Was so great to see each and every one of you!  We missed our LCF Ohana! 

Remember this week:  Soft Opening Open Gym 10am -12am.  If you have equipment please do your best to get it back to us by Friday.  Thank you to those who brought back equipment today and for taking such good care of the equipment.  

LCF/COMPTRAIN MINDSET:

“Hardships often prepare people for an extraordinary destiny.”

Often we look to the past to decide who we are.
But even more damaging, we look to the past to decide who we can become.

We grew up "this way", in that town, where our parents never gave us "X". We look to that past and dwell on the pain, being broken, or being handicapped. And I am who I am because of my past. We've all had that friend who can't stop talking about "how things were in the past".

In the words of Tony Robbins, “identity drives behavior”.
The story is not that we’ve had a tough past, and we’re doomed to follow in suit.

The story is that we’ve had a tough past, and I’m better because of it.

WOD:

Our daily WODs will now be posted in WODHOPPER.  Once signed into your WODHOPPER account you can see the days WOD via the WOD HOPPER icon on your desktop or from your smart phone  If you have any questions on how to access this please let us know. 

 

WORKOUT OF THE DAY, JUNE 1ST 2020

May 31, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!!! We are so happy to know ALL of you are doing well! We did it! We are healthy and ready to get back to the box and start BOOSTING our immune systems and our VIBES! We are SO EXCITED to be in the box with your energy!!!!!

WE FINALLY GOT THE GREEN LIGHT TO OPEN 6/1....TOMORROW (10am-12am)

Times have definitely changed…and we are doing all we can to help make the BEST out of this experience. Our re-opening will be a transition for all of us. 

The Box was always our happy place, and we expect it to be even more so now!

We are basically starting FRESH with new beginnings as we all return. There will be new policies in place to ensure everyone’s safety.

In order to open up - we are asking for your cooperation!

We will need ALL of the equipment back to the box NEXT WEEK 6/1 - 6/5. We will be there for equip drop off AND have OPEN GYM from 10AM - 12PM M-F. If you cannot make those times, please contact us ASAP to be sure we have your pieces of equipment no later than that Fri 6/5.(Failure to return by this time will result in charges to your credit card on file for the full replacement price of the equipment including shipping.) 

All members must have updated waivers and contracts and be current on their membership before returning to their training at the box. Once you have returned your borrowed equipment, updated your online waiver, and updated and have an active and current membership - feel free to test out the WOD floor during the above times as well!

Now is a really great time to get to know your WODHOPPER accounts! (WODHOPPER is the system you use when you check in at the box.) This is where you can generate your online profile, enter your stats, use it as a journal, etc. Also, this is how you can access your account information and keep it up to date.  http://www.lahainacrossfit.com click on the WODHOPPER tab on the left side (desktop) or top of screeen (smartphone) to sign up or login.

**Through WODHOPPER is how you will access the days WOD as well.  Again..we will not be posting the WOD on our website starting on Tuesday.  Our WODs will only be available to our members via the WODHOPPER and the daily white board at the gym. 

We’ve all been out of our routine for a while. We will ALL need to ease back in...For the month of June, we will only have Open Gym hours. We will not have coach led classes. We will have the warm ups on the board along with all sections of the programming and even some additional bodyweight workouts. Now is your time to come as you like, and do the parts of the programming you choose to do;) If you prefer to wait until classes are offered, we understand and will accommodate your existing membership contract. We will also offer specialty clinics (gymnastics, mobility, OLY, etc) for those of you who want to continue to increase your skills with a coach. As always, we do offer one on one personal training sessions as well. We are doing our best to open up opportunities for all fitness levels in a variety of ways that will help us adhere to the new standards. 

Please check your emails for much more information regarding how Lahaina CrossFit will be conducting business during this time.  

 

LCF/COMPTRAIN MINDSET:

“Pressure can bust pipes, but it can also make diamonds.” – Robert Horey

Pressure is nothing but a catalyst. Think about the last time you “under pressure”. Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.

It’s really potent.

Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason *why we gave our best*.

It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.

WARMUP:

:30 Easy Cardio

:30 Russian Baby Maker

:45 Easy Cardio

:45 Air Squats

:45 Easy Cardio

:30 Inchworm to Pushup

1 Min Easy Cardo

:30 Glute Bridges

Stretching:

:30 Childs Pose

:30 Upward Dog

:30 Downward Dog

STRENGTH:

#stamina squats

On the 1:30 x 7 Sets:

2 Front Squat
4 Back Squats

Barbell Loaded at 69% 1RM Front Squat

WOD:

#base camp

AMRAP 15:

1 Round of "Strict Cindy"

1 Double Dumbbell Power Clean and Jerk

1 Round of "Strict Cindy"

2 Double Dumbbell Power Clean and Jerk

1 Round of "Strict Cindy"

3 Double Dumbbell Power Clean and Jerk
...
Add (1) Dumbbell Power Clean and Jerk Per Round

Dumbbells: 50's/35's or Sub Barbell 135/95lbs

**BeachFit can do DB's or Plate Ground to Overhead

1 Round of Cindy is:

5 Pullups (Sub Ring Rows)

10 Pushups

15 Air Squats

CASHOUT:

#body armor

3-5 Giant Sets:

8 Tempo DB Bench Press (5s negative only)

8 Tempo Double DB Bent Over Row (5s negative only)

Rest 1 Minute Between Sets

 

 

 

 

 


WORKOUT OF THE DAY, MAY 31ST 2020

May 30, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!!! We are so happy to know ALL of you are doing well! We did it! We are healthy and ready to get back to the box and start BOOSTING our immune systems and our VIBES! We are SO EXCITED to be in the box with your energy!!!!!

WE FINALLY GOT THE GREEN LIGHT TO OPEN 6/1! 

Times have definitely changed…and we are doing all we can to help make the BEST out of this experience. Our re-opening will be a transition for all of us. 

The Box was always our happy place, and we expect it to be even more so now!

We are basically starting FRESH with new beginnings as we all return. There will be new policies in place to ensure everyone’s safety.

In order to open up - we are asking for your cooperation!

We will need ALL of the equipment back to the box NEXT WEEK 6/1 - 6/5. We will be there for equip drop off AND have OPEN GYM from 10AM - 12PM M-F. If you cannot make those times, please contact us ASAP to be sure we have your pieces of equipment no later than that Fri 6/5.(Failure to return by this time will result in charges to your credit card on file for the full replacement price of the equipment including shipping.) 

All members must have updated waivers and contracts and be current on their membership before returning to their training at the box. Once you have returned your borrowed equipment, updated your online waiver, and updated and have an active and current membership - feel free to test out the WOD floor during the above times as well!

Now is a really great time to get to know your WODHOPPER accounts! (WODHOPPER is the system you use when you check in at the box.) This is where you can generate your online profile, enter your stats, use it as a journal, etc. Also, this is how you can access your account information and keep it up to date.  http://www.lahainacrossfit.com click on the WODHOPPER tab on the left side to sign up or login.

We’ve all been out of our routine for a while. We will ALL need to ease back in...For the month of June, we will only have Open Gym hours. We will not have coach led classes. We will have the warm ups on the board along with all sections of the programming and even some additional bodyweight workouts. Now is your time to come as you like, and do the parts of the programming you choose to do;) If you prefer to wait until classes are offered, we understand and will accommodate your existing membership contract. We will also offer specialty clinics (gymnastics, mobility, OLY, etc) for those of you who want to continue to increase your skills with a coach. As always, we do offer one on one personal training sessions as well. We are doing our best to open up opportunities for all fitness levels in a variety of ways that will help us adhere to the new standards. 

Please check your emails for much more information regarding how Lahaina CrossFit will be conducting business during this time.  

 

LCF/COMPTRAIN MINDSET:

"Life is change. Growth is optional. Choose wisely"

WARMUP/MOBILITY:

Eagle Arms: 1- 2 Minutes Each Side Video

Child's Pose on Box: 2 Minute Hold 
*If at home, use something at comparable height (chair, couch, bench)* Video

Table Top Stretch: 1-2 Minute Hold Video

Spiderman Hold: 3 Minutes Each Side Video

Pigeon Pose: 2 Minutes Each Side Video

Pike Stretch: 1 Minute Video

Straddle: 1 Minute Video

Squat Hold: 3 Minutes Video

WOD:

#Minute Clinic

5 Sets: 

1 Minute Hollow Hold

1 Minute Wall Sit 

1 Minute Side Plank (30 Seconds Each) 

1 Minute Rest


WORKOUT OF THE DAY, MAY 30TH 2020

May 29, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!!! We are so happy to know ALL of you are doing well! We did it! We are healthy and ready to get back to the box and start BOOSTING our immune systems and our VIBES! We are SO EXCITED to be in the box with your energy!!!!!

WE FINALLY GOT THE GREEN LIGHT TO OPEN 6/1! 

Times have definitely changed…and we are doing all we can to help make the BEST out of this experience. Our re-opening will be a transition for all of us. 

The Box was always our happy place, and we expect it to be even more so now!

We are basically starting FRESH with new beginnings as we all return. There will be new policies in place to ensure everyone’s safety.

In order to open up - we are asking for your cooperation!

We will need ALL of the equipment back to the box NEXT WEEK 6/1 - 6/5. We will be there from 10AM - 12PM M-F. If you cannot make those times, please contact us ASAP to be sure we have your pieces of equipment no later than that Fri 6/5.(Failure to return by this time will result in charges to your credit card on file for the full replacement price of the equipment including shipping.) 

All members must have updated waivers and contracts and be current on their membership before returning to their training at the box. Once you have returned your borrowed equipment, updated your online waiver, and updated and have an active and current membership - feel free to test out the WOD floor during the above times as well!

Now is a really great time to get to know your WODHOPPER accounts! (WODHOPPER is the system you use when you check in at the box.) This is where you can generate your online profile, enter your stats, use it as a journal, etc. Also, this is how you can access your account information and keep it up to date.  http://www.lahainacrossfit.com click on the WODHOPPER tab on the left side to sign up or login.

We’ve all been out of our routine for a while. We will ALL need to ease back in...For the month of June, we will only have Open Gym hours. We will not have coach led classes. We will have the warm ups on the board along with all sections of the programming and even some additional bodyweight workouts. Now is your time to come as you like, and do the parts of the programming you choose to do;) If you prefer to wait until classes are offered, we understand and will accommodate your existing membership contract. We will also offer specialty clinics (gymnastics, mobility, OLY, etc) for those of you who want to continue to increase your skills with a coach. As always, we do offer one on one personal training sessions as well. We are doing our best to open up opportunities for all fitness levels in a variety of ways that will help us adhere to the new standards. 

Please check your emails for much more information regarding how Lahaina CrossFit will be conducting business during this time.  

LCF/COMPTRAIN MINDSET:

“There are risks and costs of a program of action. But those are far less than the risks and costs of inaction.” - John F. Kennedy

Change may be one of the single most paralyzing things.
Because in the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.

If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be “safe” again.

And when we realize that it is ourselves, not our circumstances, holding us back... safety becomes the least safe thing we can so. The only risk now, ironically becomes playing it safe.

WARM UP:

3 rounds

1 Minute Jog In Place  (Sub Jump Rope, Mountain Climbers, Line Hops, Any cardio)

10 DB Swings (Russian)

15 AbMat Sit-ups 

20 Air Squats

WOD:

#seaworld

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk Video

400 Meter Run

100 Meter Single Dumbbell Farmers Carry (Sub Front Rack Carry) - 1st Round complete 100m Right , 2nd Rounds 100m Left, et

**6 intervals total, starting every 5:00

Starting times are 0:00, 5:00, 10:00, 15:00, 20:00, and 25:00

Aim is to push our paces here, given work rest, but to be consistent across all

The alternating single dumbbell power clean and jerk will begin on the ground in between the legs

CASHOUT:

#body armor

20-18-16-14-12: 
Alternating Single Arm Curl to Strict Press Video

* Split Reps Evenly Between Arms 
* Rest as Needed Between Sets

 
 

 

 


WORKOUT OF THE DAY, MAY 29TH 2020

May 28, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!!! We are so happy to know ALL of you are doing well! We did it! We are healthy and ready to get back to the box and start BOOSTING our immune systems and our VIBES! We are SO EXCITED to be in the box with your energy!!!!!

WE FINALLY GOT THE GREEN LIGHT TO OPEN 6/1! 

Times have definitely changed…and we are doing all we can to help make the BEST out of this experience. Our re-opening will be a transition for all of us. 

The Box was always our happy place, and we expect it to be even more so now!

We are basically starting FRESH with new beginnings as we all return. There will be new policies in place to ensure everyone’s safety.

In order to open up - we are asking for your cooperation!

We will need ALL of the equipment back to the box NEXT WEEK 6/1 - 6/5. We will be there from 10AM - 12PM M-F. If you cannot make those times, please contact us ASAP to be sure we have your pieces of equipment no later than that Fri 6/5.(Failure to return by this time will result in charges to your credit card on file for the full replacement price of the equipment including shipping.) 

All members must have updated waivers and contracts and be current on their membership before returning to their training at the box. Once you have returned your borrowed equipment, updated your online waiver, and updated and have an active and current membership - feel free to test out the WOD floor during the above times as well!

Now is a really great time to get to know your WODHOPPER accounts! (WODHOPPER is the system you use when you check in at the box.) This is where you can generate your online profile, enter your stats, use it as a journal, etc. Also, this is how you can access your account information and keep it up to date.  http://www.lahainacrossfit.com click on the WODHOPPER tab on the left side to sign up or login.

We’ve all been out of our routine for a while. We will ALL need to ease back in...For the month of June, we will only have Open Gym hours. We will not have coach led classes. We will have the warm ups on the board along with all sections of the programming and even some additional bodyweight workouts. Now is your time to come as you like, and do the parts of the programming you choose to do;) If you prefer to wait until classes are offered, we understand and will accommodate your existing membership contract. We will also offer specialty clinics (gymnastics, mobility, OLY, etc) for those of you who want to continue to increase your skills with a coach. As always, we do offer one on one personal training sessions as well. We are doing our best to open up opportunities for all fitness levels in a variety of ways that will help us adhere to the new standards. 

Please check your emails for much more information regarding how Lahaina CrossFit will be conducting business during this time.  

 

LCF/COMPTRAIN MINDSET:

“Life is a wonderful, wonderful opera... except that it hurts.” – Joseph Campbell

Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.

If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet... they were there all along. It’s called the “Reticular Activation System”. We simple notice more of something if we're focused on it. 

Now replace the silver Toyota with a harmful emotion... such as feeling like the world is out to get us. Feeling like we aren't important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But... if we look for the positive, it will be there just as powerfully.

Are we going to see the wonderful opera, or are we going to be distracted by the pain?

WARMUP:

2 sets

30 Seconds Single Leg Glute Bridge (Each Side) Video

30 Seconds Front Plank 

30 Seconds Glute Bridge Video

30 Seconds Air Squats 

30 Seconds Glute Bridge Walkouts Video

30 Seconds Inchworm to Push-up Video

WOD:

#eharmony

For Time:

30 Single Dumbbell Deadlifts Video

30 Single Dumbbell Russian Swings Video

30 Single Dumbbell Goblet Squats Video

30 Single Dumbbell Hang Squat Cleans Video

30 Single Dumbbell Power Snatches Video

30 Single Dumbbell Overhead Squats Video

*On the Minute: 5 Burpees

CASHOUT:

3 Rounds:

30 Seconds Max Dumbbell Row Left

30 Seconds Max Dumbbell Row Right

30 Seconds Max Push-ups

30 Seconds Max Double Dumbbell Romanian Deadlifts Video (Use single DB across chest if only one DB)

30 Seconds Max Push-ups

Rest 1 Minute Between Sets

 

 

 

 

 


WORKOUT OF THE DAY, MAY 28TH 2020

May 27, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

“You must expect great things of yourself before you can do them.” – Michael Jordan

The level of effort we will put in today will be relative to what we believe we can accomplish. 

If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.

But this belief matters most not at the start, but in the middle. When hit the missteps... the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more "attainable". Not because it's what we really wanted, but because we're letting our circumstances change our belief that was once there.

That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet... we know the rest of that story. What will be ours?

WARM UP or THURSDAY MOBILTY:

Upper Body: 

Puppy Pose: 1 Minute Click Here

Shoulder to Floor: 1 Minute Click Here

Wrist Stretches: 1 Minute Click Here

Lower Body: 

Couch Stretch: 2 Minutes Each Side Click Here

Pigeon Pose: 2 Minutes Each Side Click Here

Butterfly: 90 Seconds  Click Here

Pike: 1 Minute Click Here

Straddle: 1 Minute Click Here

Kneeling Split: 1 Minute Click Here

WOD:

#get er done

100 Alternating Lunges (50 per leg), 50m Overhead Carry

50 Hollow Rocks, 50m Overhead Carry

80 Alternating Lunges, 50m Overhead Carry

40 Hollow Rocks, 50m Overhead Carry

60 Alternating Lunges , 50m Overhead Carry

30 Hollow Rocks, 50m Overhead Carry

40 Alternating Lunges, 50m Overhead Carry

20 Hollow Rocks, 50m Overhead Carry

20 Alternating Lunges , 50m Overhead Carry

10 Hollow Rocks, 50m Overhead Carry

*50m Overhead Carry is 165 feet.  Right Arm Overhead Carry 80ft, Turn around Left Arm Overhead Carry 80ft back. 

*Sub to Front Rack carry Right and Left if overhead is difficult

 

 

 

 

 

 


WORKOUT OF THE DAY, MAY 27TH 2020

May 26, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

WARMUP:

30 Seconds Single Unders or Jumping Jacks
30 Seconds Lateral Squats Video
30 Seconds Active Spidermans Video

30 Seconds Single Unders  or Jumping Jacks
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers Video

30 Seconds Single Unders or Jumping Jacks
30 Seconds Air Squats 
30 Seconds Frog Hops Video

30 Seconds Single Unders of Jumping Jacks
30 Seconds Goblet Squats Video 
30 Seconds Slow Burpees

WOD:

#five below

5 Minutes on and 5 minutes off in today's fast paced intervals

With rest built in, we're looking to bring the effort with each round

After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral dumbbell burpees and a dumbbell movement

AMRAP 5:

Buy-In: 100 Double Unders (See subs for Double Unders below)

Into Max Rounds:
6 Lateral Dumbbell Burpees (Over and Back is 2)
12 Dumbbell Front Squats  (Single DB Hold across chest)

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 100 Double Unders

Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (Single DB Hold across chest)

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 100 Double Unders

Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters  (Alternate side every rep) Video

*Subs for Double Unders:

150 Single Unders (1.5x)

100 Line Hops Video

50 Over and Back Dumbbell Hops Video

75 Plate Hops Video

100 Double Taps Video

CASHOUT:

4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions Video
30 Seconds Max Double Dumbbell Russian Swings Video
30 Seconds DB Curl Video

Rest 1:30 Between Sets


WORKOUT OF THE DAY, MAY 26TH 2020

May 25, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

“Enthusiasm is common. But endurance, is rare.” – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.

Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of “losing 5 pounds” that drives her forward… it’s because she wants to set the example to her daughter that we’re not “genetically pre-determined” to be overweight, even if the entire family has always been.

Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.

Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

WARMUP:

3 Rounds: 

30 Seconds Active Samson Video

30 Seconds Pigeon Pose (Each Side) Video

30 Seconds Active Divebombers Video

30 Seconds Double Dumbbell Romanian Deadlifts Video or 15 Seconds Right Side Single DB and then 15 Seconds Left Side Single DB

WOD:

#flexseal

16 Rounds: 

20 Seconds Double Dumbbell Deadlifts Video (or Single Dumbbell Deadlifts (Alternate Arms Every Round) Video

10 Seconds Rest 

20 Seconds AbMat Sit-ups 

10 Seconds Rest

CASHOUT:

#body armor

4 Giant Sets:
15 Single Leg Glute Bridges (Left) Video
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges  Video
15 Glute Bridges Video

Rest 1 Minute Between Sets

 


WORKOUT OF THE DAY, MAY 25TH 2020

May 24, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana. As you know Memorial Day is Monday May 25th, which means time to show support and honor our armed forces lost in battle.  LCF always prescribes the hero workut "Murph" and this year is no different. Even though we can’t make it into the gym just yet we can still complete Murph almost anywhere. Below you will find  MULTIPLE ways to complete and partion reps based on your CURRENT abilities and fitness level. Please keep in mind that although many of us are working out at home and maintaining our fitness as best we can, we still may need to scale, have a time cap and be smart with how we do our own "Murphs". Please reach out to us if you have ANY questions. Have a great rest of your weekend. We miss each and every one of you.

WARMUP:

200 Meter Run 

2 Rounds: 
30 Seconds Inchworm to Push-ups Video
30 Seconds Active Spidermans Video
30 Seconds Russian Baby Makers Video

200 Meter Run 

2 Rounds: 
30 Seconds Pausing Air Squats (3 Seconds in Bottom) 
30 Seconds Deadhang on Pullup Bar OR DB/KB Rows for 30 sec side
30 Seconds Front Plank to Push-up Plank Video

200 Meter Run 

2 Rounds: 
3 Ring Rows, Pullups or DB Rows per side
6 Push-ups 
9 Air Squats

WOD:

**Choose a rep scheme and variations that will allow you to complete this workout around 45 minutes.

#murph 1

For Time: 

1 Mile Run

100 Pullups 

200 Push-ups

300 Air Squats

1 Mile Run

*20lb vest if like

OR your can choose between any of these versions:

#murph 2

1 mile (10 min Cap - could be 800m run)

Then 20 Rounds of "Cindy"

5 Pullups (Scale to Ring Rows, or Single Arm DB/KB Row Side Video or KB Swings)

10 Pushups (Scale to Knee Pushups or Plank Taps (R/L=2)

15 Air Squats

1 mile

Or

#murph 3

1 mile run

Then 10 Rounds of "Cindy"

10 Pullups (Scale to Ring Rows, or Single Arm DB/KB Row Side Video

20 Pushups (Scale to Knee Pushups or Plank Taps (R/L=2)

30 Air Squats

1 Mile Run

Or

#murph 4 

1 mile Run

100 Sit Ups

200 Pushups 

300 Air Squts

1 mile Run

(You can partion the middle of this into 10 Rounds or 20 Rounds as well)

Or 

#murph 5

800m Run

50 Pullups (Scale to Ring Rows, or Single Arm DB/KB Row Side Video)

100 Pushups (Scale to Knee Pushups or Plank Taps (R/L=2)

150 Air Squats

800m Run

 


WORKOUT OF THE DAY, MAY 24TH 2020

May 23, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Success at anything, will always come down to this.  Focus and effort. And we control both. 

Video

WARMUP/MOBILITY:

Eagle Arms: 1- 2 Minutes Each Side Video

Child's Pose on Box: 2 Minute Hold 
*If at home, use something at comparable height (chair, couch, bench)* Video

Table Top Stretch: 1-2 Minute Hold Video

Spiderman Hold: 3 Minutes Each Side Video

Pigeon Pose: 2 Minutes Each Side Video

Pike Stretch: 1 Minute Video

Straddle: 1 Minute Video

Squat Hold: 3 Minutes Video

WOD:

Get ready for Murph (ish) on Monday!!


WORKOUT OF THE DAY, MAY 23RD 2020

May 22, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge"

Video

WARMUP:

30 seconds each

Single Unders (Sub Jumping Jacks)

Active Spidermans Video

Single Unders 

Active Samson Video

Single Unders 

Mountain Climbers Video

Single Unders 

Reverse Lunges 

Single Unders 

Frog Hops Video

Single Unders 

Slow Burpees

WOD:

#gone in 60 Seconds

3 Rounds:

40 Single Dumbbell Step-Back Lunges *Hold DB  at chest

30 Single Dumbbell Alternating Power Snatches

20 Burpees

*On the Minute: 20 Double Unders  (Sub 30 Single Unders, 20 Line Hops, or 10 Over and Back DB Hop Overs)

CASHOUT:

For Time:

50 "Child Makers"

1 “Child Maker”: Video

1 Push-up 
1 Dumbbell Row (Left) 
1 Dumbbell Row (Right) 
1 Dumbbell Deadlift

**If you have only a single dumbbell, complete a regular push-up, and the remainder as written above


If you do not have any weights, complete:
1 Push-up Plank (Start in Plank, Then go down to elbow, then elbow, then back up to plank)
1 Push-up
1 Burpee

 


WORKOUT OF THE DAY, MAY 22nd 2020

May 22, 2020 | LAHAINA CROSSFIT

Hang tight LCF Ohana! Please stay tuned to our social media for updates regarding opening in the coming weeks. A more detailed email will be sent to current Ohana.  Mahalo. 

LCF/COMPTRAIN MINDSET:

"Belief is irresistable"

Video

WARMUP:

7 min for quality

Performed with Light Dumbbell

100 Meter Run (5 x 10m Shuttle Run)

10 Single Dumbbell Rows (Each Side) Video 

10 Single Dumbbell Strict Press (Each Side) 

10 Single Dumbbell Deadlifts (Each Side) Video

WOD:

#cinnamonswirl

AMRAP 20: (Goal 7-10 Rounds)

200 Meter Run (Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps)

5 Strict Pull-ups or Ring Rows (or Single DB Row 5 Per Side Video)

10 Single Dumbbell Push Presses (5 Per Side/switch)

10 Single Dumbbell Deadlifts (10 per Side)

CASHOUT:

Accumulate 3 Minutes in a Weighted Hollow Hold Video

Every Break: 30 Second Arch Hold Video

 

 
 

 


WORKOUT OF THE DAY, MAY 21ST 20202

May 20, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"There may be people that have more talen than you, but there's no excuse for anyone to work harder than you do"

Video

WARMUP/THURSDAY MOBILITY:

Upper Body

Puppy Pose: 1 Minute Click Here

Shoulder to Floor: 1 Minute Click Here

Wrist Stretches: 1 Minute Click Here

Lower Body: 

Couch Stretch: 2 Minutes Each Side Click Here

Pigeon Pose: 2 Minutes Each Side Click Here

Butterfly: 90 Seconds  Click Here

Pike: 1 Minute Click Here

Straddle: 1 Minute Click Here

Kneeling Split: 1 Minute Click Here

WOD:

#thursday recovery -ish

400m Run

50 KB/DB Russian Swings

400m Run

100 Burpee Broad Jumps (4ft jump ideally) *Reverse Bear Crawl Back to Start Point After Each Burpee Broad Jump Rep

400m Run

50 KB/DB Russian Swings 

400m Run

**Scale 400m Runs down to 200m runs and Burpee Broad Jumps down to 75 if looking for less intensity today. 

 

 

 

 

 

 


WORKOUT OF THE DAY, MAY 20TH 2020

May 19, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"I was complaining I had no shoes, until I met a man that ha no feet"

Video

WARMUP:

3 Rounds

30 Seconds Cossack Squats Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridges Video

Directly Into…

3 Rounds

30 Seconds Air Squats 
30 Seconds Mountain Climbers Video
30 Seconds Glute Bridge Walkouts Video

WOD:

#ceo

5 Rounds:

AMRAP 3:

6 Alternating Dumbbell Power Snatches (3 Per Side)

6 Push-ups

9 Air Squats

Rest 1 Minute Between Rounds

"CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"

You'll move quickly for 3 minutes and rest for 1 in this interval piece

The way the workout is written allows for a high intensity to be maintained:

There is built in rest

The reps are small

The movements patterns do not interfere with each other

Use weights and variations that allow you to complete at least 4 rounds within each AMRAP (1 Round Every :45 Seconds)

Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers

CASHOUT:

#body armor

4 Rounds:

30 Seconds Max Dumbbell Rows Left Side

30 Seconds Max Dumbbell Rows Right Side

30 Seconds Rest

30 Seconds Max Dumbbell Romanian Deadlifts Left Side

30 Seconds Max Dumbbell Romainian Deadlifts Right Side

30 Seconds Rest

30 Seconds Rest


WORKOUT OF THE DAY, MAY 19TH 2020

May 18, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Action is the fundamental to key to all success"

Video

WARMUP:

High Knee Karaoke 
Over the Hurdle
Knee to Chest 
Cradle Stretch 
Walking Samson 
Lunge & Twist (Over Front Leg)
Toe Touches 
High Knees 
Butt Kickers 
Straight Leg Hops 
Side Shuffles 
Side Shuffle with Jumping Jacks 
Toes Out Walk 
Toes In Walk 
Heel Walk 
Toe Walk 
Outside Foot Walk 
Inside Foot Walk 
Fast Feet 

DEMO VIDEO: Click Here

WOD:

#longbeach (30 min cap)

1 Round: 
160 Double Unders (Sub 320 Single Unders or 160 Line Hop Overs)
800 Meter Run *(See below for Running Subs)
40 Burpees

2 Rounds: 
80 Double Unders (160 Single Unders or 80 Line Hop Overs)
400 Meter Run *(See below for Running Subs)
20 Burpees

3 Rounds:
40 Double Unders (80 Single Unders or 40 Line Hop Overs)
200 Meter Run *(See below for Running Subs)
10 Burpees

*Running Subs:

200m Run

15 x 10 Meter Shuttle Runs

15 Box Jumps

15 Mountain Climbers

15 Weighted Step-ups

400m Run

30 x 10 Meter Shuttle Runs

30 Box Jumps

30 Mountain Climbers

30 Weighted Step-ups

800m Run

60 x 10 Meter Shuttle Runs

50 Box Jumps

50 Mountain Climbers

50 Weighted Step-ups

CASHOUT:

#body armor

8 Rounds: 

20 Seconds Max Sit-ups

10 Seconds Hollow Hold

20 Seconds Max Glute Bridges

10 Seconds Glute Bridge Hold

Video

 


WORKOUT OF THE DAY, MAY 18TH 2020

May 17, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"I guess it comes down to a simple choice, really. Get busy living or get busy dying"

Video

WARMUP:

 6 minutes for quality

3 Inchworms

6 Russian Baby Makers

9 Single arm DB Deadlifts (per arm)

12 Mountain climbers (R/L=1)

WOD:

#nastydozen (*Goal 3-5 Rounds)

AMRAP 12:

50 Air Squats

7 Strict Pull-ups (Sub DB/KB Rows, 7 per side Video or Ring Rows Video)

10 Single Dumbbell Power Cleans per Side ( Sub 20 Russian KB Swings)

CASHOUT:

#body armor

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

Sets begin every 90 seconds in this lower body focused Body Armor 

Start Times: 0:00-1:30-3:00-4:30-6:00-7:30

One set is considered to be the weighted complex + the unweighted complex (42 total reps)

Alternate legs after every set for a total of 3 each side

It is your choice on loading for the weighted portion

Choose a weight that you are able to complete unbroken each set - opting for speed over weight

Complex Demo: Video

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats


WORKOUT OF THE DAY, MAY 17TH 2020

May 17, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"You are remembered for the rules you break"

Video

WARMUP:

Upper Body Mobility 

Eagle Arms: 1- 2 Minutes Each Side Video

Child's Pose on Box: 2 Minute Hold  Video

Table Top Stretch: 1-2 Minute Hold Video

Lower Body Mobility

Spiderman Hold: 3 Minutes Each Side Video

Pigeon Pose: 2 Minutes Each Side Video

Pike Stretch: 1 Minute Video

Straddle: 1 Minute Video

Squat Hold: 3 Minutes Video

OPTIONAL SUPPLE SUNDAY WOD:

3 Giant Sets:

9 3 Second Down Pushups 

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups

OR

#Beachtime

 


WORKOUT OF THE DAY, MAY 16TH 2020

May 15, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Problems are simply opportunities in work clothes"

Video

WARMUP:

Running line drills  Click Here

High Knee Karaoke 
Over the Hurdle
Knee to Chest 
Cradle Stretch 
Walking Samson 
Lunge & Twist (Over Front Leg)
Toe Touches 
High Knees 
Butt Kickers 
Straight Leg Hops 
Side Shuffles 
Side Shuffle with Jumping Jacks 
Toes Out Walk 
Toes In Walk 
Heel Walk 
Toe Walk 
Outside Foot Walk 
Inside Foot Walk 
Fast Feet 

WOD:

#mirror effect

On the 0: 1 Mile Run (Sub 100 Box Jumps or 100 Squat Jumps)

On the 10: 100 Burpees

On the 20: 1 Mile Run

*Set a 9 minute time cap for each of the first 2  segments (Mile Run and 100 Burpees). Want a little bit of rest to keep the intensity for the next 10 min

CASHOUT:

#body armor

Alternating On the Minute x 4 Rounds:

Minute 1: 
20 AbMat Sit-Ups

Minute 2: 

10 Single Dumbbell Overhead Tricep Extensions  Video

10 Close Grip Push-ups Video

Max Dumbbell Bench Press (If only 1 DB do all on one side for first round, then all on other for next)

*10 Tricep Extensions + 10 Close Grip Push-ups + Max Dumbbell Bench Press

After finishing the the first 20 reps in the upper body minute, you'll complete as many dumbbell bench presses as you can with whatever time remains

 


WORKOUT OF THE DAY, MAY 15TH 2020

May 14, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Wisdom is the reward you get for a lifetime of listening, when you'd have preferred to talk"

Video

WARMUP:

6 Minutes for quality

20 Single Unders 
5 Push-up to Down Dog Video
20 Single Unders 
10 Slow Wall Squats Video

WOD:

#90 Shiny

30-20-10:
Single Dumbbell Power Cleans Video (Half reps on Right, Half reps on Left)
50 Double Unders After Each Round (Sub 50 Line Hops Video, 25 Over and Back DB Hops Video or 75 Single Unders)

Directly Into...

30-20-10:
Single Dumbbell Front Squats (Half reps on Right, Half reps on Left)
50 Double Unders After Each Round

CASHOUT:

For Time (5 Minute Cap):
100 Jumping Lunges Video

On the Minute (Starting at 0:00):
5 Single Arm Dumbbell Thrusters (Switch sides each min)

 

WORKOUT OF THE DAY, MAY 14TH 2020

May 13, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking"

Video

WARM UP or THURSDAY MOBILTY

Upper Body: 

Puppy Pose: 1 Minute Click Here

Shoulder to Floor: 1 Minute Click Here

Wrist Stretches: 1 Minute Click Here

Lower Body: 

Couch Stretch: 2 Minutes Each Side Click Here

Pigeon Pose: 2 Minutes Each Side Click Here

Butterfly: 90 Seconds  Click Here

Pike: 1 Minute Click Here

Straddle: 1 Minute Click Here

Kneeling Split: 1 Minute Click Here

WOD:

#grip don't trip

For Time: 

100 Air Squats, 100 Meter Farmers Carry*

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

*Farmers Carry can be done with a Single DB/KB or 2 DB's or KB's.  

*If using a Single DB/KB switch the side you are Farmer Carrying on.   Ex:  Rd 1 100m Right Arm, Rd 2 100m Left Arm

*100m is 328 Ft.  Out 164ft/Back 164ft