Published January 30, 2019

Some of the amazing athletes at the NorCal Masters.  A bunch of pretty fit "old fellas"!  Ha!  Thanks again to TJ's Gym and their members for putting on a great comp.

Just wanted to also give a shout out to our amazing Lahaina CrossFit members. I ran into approximately 20 people at this competion that had previously visited Lahaina CrossFit and the one thing they all said was how much fun they had working out at LCF and how our members were so nice and welcoming.  Thanks for sharing the Aloha guys! 


#back squat

5 Sets of 2 Reptitions every 2 minutes for 10 min:

*7 second descent, 3 second pause in bottom. 

Set #1 - 60%
Set #2 - 62% 
Set #3 - 64%
Set #4 - 66%
Set #5 - 68-70%, based on feel.

This is a very slow, and lengthy squat repetition - and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.

**Beachfit will do the same but as a heavy goblet squat with Kettlebell**


#after party

1-2-3-4-5-6-7-8-9-10: DB Front Squats (50/35lbs) Barbell would be 115/75lbs

30 Double-Unders after each round (Scale to 60 Single unders or 6/4 Cal Ski Erg)


#odd object conditioning

1-3 Rounds:

150' DBall Walk (150/100)

21 Kipping Handstand Pushups (Scale to 21 Hand Release Pushups)

400m Run 


Leave a Comment: