WORKOUT OF THE DAY, FEBRUARY 1ST 2019

January 31, 2019 | LAHAINA CROSSFIT

WOD:

#wet floor

AMRAP 20:

75 Wallballs (20/14)

60/45 Calorie Row

45 Toes to Bar (Scale to Hanging Knee Raise or Dead Bugs - No Ab Mats)

30 Burpee Box Jump Over (24"/20")

15 Ring Muscle-Ups (Scale to C2B/Pullups or Ring Rows + 15 Bench Dips

CASHOUT:

#body armor

3 Sets of 8:
Alternating Dumbbell Snatch -build in load to a heavy set of 8 (4 each side)

3 Sets of 8:
Romanian Deadlift - these are deadlifts where the barbell is lowered from the top as closely to the ground between repetitions, *but does not actually touch the ground*.

#midline

3 Sets: :30s on, :30s off - Hollow Rocks or Hold  Rx+GHD Sit-Ups  

2 Sets: :30s on, :30s off - Banded Good Mornings  Rx+Hip Extensions

1 Set: 1:00 on,Hollow Rocks or Hold  Rx+ GHD's


WORKOUT OF THE DAY, FEBRUARY 4TH 2018

February 3, 2019 | LAHAINA CROSSFIT

STRENGTH:

# clean and jerk

All repetitions are intended to be squat cleans, with athlete's choice on the overhead (push or split jerk). Building upwards to 90%, our aim today is to put some heavy, but not maximal, loads overhead.

On the Minute x 11:

On the 0:00... 1 Clean and Jerk @ 70%
On the 1:00... 1 Clean and Jerk @ 75%
On the 2:00... 1 Clean and Jerk @ 80%

On the 3:00... Rest

On the 4:00... 1 Clean and Jerk @ 75%
On the 5:00... 1 Clean and Jerk @ 80%
On the 6:00... 1 Clean and Jerk @ 85%

On the 7:00... Rest

On the 8:00... 1 Clean and Jerk @ 80%
On the 9:00... 1 Clean and Jerk @ 85%
On the 10:00... 1 Clean and Jerk @ 90%

Rest until the 15:00...

At the 15:00...

#front squat

On the Minute x 5:

1 Front Squat - Starting at, or slightly above our final clean and load, we have five sets of a single front squat. All repetitions taken from the rack.  Building to around 90%.

BeachFit will do:

EMOM 20

Min 1: 6-10 Pushups + 6-10 Goblet Squats

Min 2:  10-12 Goblet Lunges + Superman Hold to the :45

WOD:

#funny bone

21-15-9:

Kettlebell Swings (70/53)

Box Jump Overs (24"/20") Rx+30/24

Front Squats (135/95)  *Load we could do 25+reps when fresh

CASHOUT:

#body armor

Free to build in loading over the three sets, and we are allowed to use different dumbbell weights for different exercises. But let's keep the "giant" set mentality in line here, moving from station to station with a purpose. Rest as needed between sets.

1-3 "Giant Sets":

20 Single Arm Dumbbell Presses (2 DBs in rack position, alternate reps per side. 10 per

20 Dummbell Bent Over Rows  (10 per side-1 DB)

10 Front Rack Dumbbell Reverse Lunges  (Alternate 5 per side)

10 Hang Dumbbell Reverse Lunges (Alternate 5 per side)

 

 


WORKOUT OF THE DAY, FEBRUARY 5TH 2018

February 4, 2019 | LAHAINA CROSSFIT

WOD:

#double bubble

AMRAP 15:

25 Double-Unders (Scale to 50 Singles)

5 Power Snatches (115/75lbs) (Rx+135/95)  Scale to Power Clean 

25 Double-Unders

5 Bar Muscle-Ups  (Scale to 10 Chest to Bar Pullups or Pullups)

BeachFit will do:

25 Double Unders or 50 Singles

10 Plate Ground to Overhead (45/35lbs)

25 Double Unders or 50 Singles

10 Ring Rows (with a 1 Second Pause at top)

At the 20:00, start the following...

#stamina conditioning

On the 4:00 x 3 Sets:

21 Weighted Ab Mat Sit Ups  (Rx +GHD Sit-Ups)

21/15 Calorie Row or Bike

21 Kipping HSPU (Scale to Inverted HSPU on box or DB Push Press)

**If not done by 3:30, stop and rest until next round....

CASHOUT:

10:00 of Handstand Walk Practice

If we are working towards the consistency of our handstand walking, the below two drills below can be used today to refine this skill.

Handstand Weight ShiftingVideo
This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here - if we push too far in duration, we likely start to sacrifice technique to support ourselves.

Box Shoulder TapsVideo
Lifting the hand off the ground while inverted is best done first on the box, as it reduces the "loading" of the handstand. Over time, it is our goal to be able to couple this shoulder tap, or at a minimum, alternating hands off the ground, while on the wall in the first drill.

Alternate between these two drills for 10:00, in a honed, focused setting of practice.

 


WORKOUT OF THE DAY, FEBRUARY 6TH 2018

February 5, 2019 | LAHAINA CROSSFIT

STRENGTH:

#back squats

5 Sets of 2 Repetitions

*7 second descent, 3 second pause in bottom. 

Every 2 minutes for 10 minutes:

Set #1 - 63%

Set #2 - 65% 

Set #3 - 67%

Set #4 - 69%

Set #5 - 71-74%, based on feel.

*BeachFit will do KB Goblet Squat (70/53lbs) and 3 Reps instead of 2

WOD:

#soul cycle

3 x AMRAP 5:00's, resting 5:00 between:

AMRAP 5:

15 Barbell-Facing Burpees
21 Power Cleans  135/95lbs (Rx+155/105)  *BeachFit will do either DB Cleans (50/35lbs) or KB Swings (70/53lbs)
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:

15 Barbell-Facing Burpees
21 Power Cleans 115/75lbs (Rx+135/95) *BeachFit will do either DB Cleans (50/35lbs) or KB Swings (53/35lbs)
27/21 Calorie Assault Bike

Rest 5:00

AMRAP 5:00

15 Barbell-Facing Burpees
21 Power Cleans 95/65lbs (Rx+115/80) *BeachFit will do either DB Cleans (35/20lbs) or KB Swings (35/26lbs)
27/21 Calorie Assault Bike

CASHOUT:

#body armor

Part A)
3-5 setsx5 Bench Press, ascending to a five-rep heavy.
After each set, Max Strict CTB Pull-Ups, Pullups or Ring Rows

Part B)
100 Banded Good Mornings - Video
100 Banded Pull-Aparts - Video

 

 

 

 


WORKOUT OF THE DAY, FEBRUARY 7TH 2018

February 7, 2019 | LAHAINA CROSSFIT

WOD:

#lotsoftoys

4 Rounds for time:

30 Wall Balls (20/14lbs)

200m Run

20 Hand Release Pushups

100m KB Farmer Carry (Drive and Back)  53/35lbs (Rx+70/53lbs)

10 Single Arm Hang Clean Cluster (5 Per Side then switch) 35/20lbs Rx+50/35lbs

CASHOUT:

#pumpology

3-5 Rounds 

:40 Alternating DB Curls (20/15lbs)

:20 Rest

:40 Max Skull Crushers 

:20 Rest

:40 Banded Plank

:20 Rest


WORKOUT OF THE DAY, FEBRUARY 8TH 2019

February 7, 2019 | LAHAINA CROSSFIT

WOD:

#twentysomething

AMRAP 20:

30 Overhead Squats (95/65)  *Scale to Front Squats

30 Box Jumps (24"/20")

30 Toes to Bar *Scale to Hanging Knee Raises

30 Calorie Row  (Cal Bike 25/18) 

CASHOUT:

#body armor

3 Supersets:

12-21 Close Grip Pushups
12 Chest Supported Row*  or Bent over Double DB Row

*Chest Supported Row
Placing a bench on a stack of plates, this is horizontal row where we are parallel to the floor by laying flat on the bench. Athlete's choice to use a barbell or dumbbells.

Into…

3 Supersets:

16 Face Down DB Reverse Flys*
Max Effort L-Sit Hold - Scale to Max Effort Hollow Body Hold

*Face Down DB Reverse Fly

With the bench set-up from the previous station, the DB reverse fly is executed with locked out arms. In the bottom range of motion, point your thumbs outwards, so that as we move into the reverse fly, the thumbs will point to the ceiling (into external rotation).

OPTIONAL WORK:

#stamina builder

For Time:

50 Double-Unders, 20' HS Walk, 50 AbMat Sit-Ups, 20' HS Walk

40 Double-Unders, 20' HS Walk, 40 AbMat Sit-Ups, 20' HS Walk

30 Double-Unders, 20' HS Walk, 30 AbMat Sit-Ups, 20' HS Walk

20 Double-Unders, 20' HS Walk, 20 AbMat Sit-Ups, 20' HS Walk

10 Double-Unders, 20' HS Walk, 10 AbMat Sit-Ups, 20' HS Walk


WORKOUT OF THE DAY, FEBRUARY 11TH 2019

February 10, 2019 | LAHAINA CROSSFIT

STRENGTH:

#snatch

On the Minute x 11:

Minute 1 @ 70%
Minute 2 @ 75%
Minute 3 @ 80%

Minute 4 - Rest

Minute 5 @ 75%
Minute 6 @ 80%
Minute 7 @ 85%

Minute 8 - Rest

Minute 9 @ 80%
Minute 10 @ 85%
Minute 11 @ 90%

BeachFit will do:

Every Minute on the Minute for 11 Minutes:

5 Plate Deadlifts + 5 Squats w/Plate + 5 Plate Ground to Overhead, remaining time to :40 Hold a Plank rotating between Plank, R Plank, L Plank, and Superman

WOD:

#shut down

On the 4:00" x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10m Shuttle Sprints ("6 down and backs")

Time remaining inside each window after task completion is rest.

CASHOUT:

#7heaven

Ascending Ladder for 7:00:

1 Ring Muscle Up, 3/2 Calorie Assault Bike
2 Ring Muscle Up, 6/4 Calorie Assault Bike
3 Ring Muscle Up, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached. 

*If not at Muscle Ups, perform either a Strict Chest to Bar Pullup or a Strict Ring Row

 


WORKOUT OF THE DAY, FEBRUARY 12TH 2019

February 11, 2019 | LAHAINA CROSSFIT

The 2019 Reebok CrossFit Open starts February 21st!! Click HERE to learn more about the Open and to get signed up.  This is for EVERYONE with scaled and Rx divisions. We will announce our Open Judging Schedule in the coming weeks. Visitors welcome to participate!

STRENGTH:

#back squats

All sets are completed "On the 3:00", and all repetitions are taken from the rack.

On the 0:00... 10 Reps @ 70%

On the 3:00... 8 Reps @ 75%

On the 6:00... 6 Reps @ 80%

On the 9:00... 4 Reps @ 85%

On the 12:00... 2 Reps @ 90%

WOD:

#top heavy

AMRAP 18:

9 Power Cleans 135/95lbs  (Rx+155/105) 

12/9 Strict HSPU

9 Front Squats  135/95lbs (Rx+155/105)

12/9 Strict Pull-Ups

BeachFit will do:

18 KB Swings (53/35lbs)

12/9 HR Pushups

9 KB Goblet Squats (53/35lbs)

12/9 Strict Pullups or Ring Rows

CASHOUT:

#rowing conditioning

On the 0:00… 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00… 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00… 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

Scaling Options:

Naturally, we want to be cognizant of our own capacity on the rower and choose a calorie total that is attainable for where we are today. We are aiming to be complete with the first row, the largest, by the 50s mark. If this is not the case for us today, below are some options for modifications:

18/13 Calories
15/11 Calories
12/9 Calories

or 

15/11 Calories
12/9 Calories
9/7 Calories

 


WORKOUT OF THE DAY, FEBRUARY 13TH 2018

February 12, 2019 | LAHAINA CROSSFIT

Aloha! The CrossFit Games Open is approaching...

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

STRENGTH:

#power clean

On the Minute x 10:

On the 0:00... 3 Power Cleans @ 65%
On the 1:00... 2 Power Cleans @ 70%
On the 2:00... 1 Power Cleans @ 75%
On the 3:00... Rest
On the 4:00... 3 Power Cleans @ 70%
On the 5:00... 2 Power Cleans @ 75%
On the 6:00... 1 Power Cleans @ 80%
On the 7:00... Rest
On the 6:00, 7:00, 8:00, 9:00 and 10:00 - 1 Power Clean, climbing.

BeachFit will do:

AMRAP 10

200m Row

100m Farmer Carry

50 Mountain Climbers (R/L=2)

25 Burpees 

WOD:

#squeaky wheel

AMRAP 15:

60 Double-Unders  (120 Singles or 1:30 Double Under Attempts)

20/15 Calorie Assault Bike or Row

10 Push Jerks  Rx 155/105lbs (Rx+185/135)  *Use weight we could do 10x unbroken when fresh  **BeachFit will do DB Push Jerks or Single KB Press

CASHOUT:

#body armor

5 Supersets:

5-4-3-2-1: Heavy Deadlifts

5 Deadlifts - 70% of 1RM Deadlift
4 Deadlifts - 73-75% of 1RM Deadlift
3, 2, and 1 - Build to a heavy.

After each set:

10 Tempo Dumbbell Bench Press
15 Weighted AbMat Sit-Ups

Rest up to 2:00 between sets.

Ex: 5 Deadlifts @70%, 10 Tempo DB Bench Press, 15 Weighted Ab Mat Sit Ups.  Rest up to 2 min. 

 

 


WORKOUT OF THE DAY, FEBRUARY 14TH 2019

February 13, 2019 | LAHAINA CROSSFIT

WOD:

# bemine

5rds for time:

20 KB Swings (70/53lbs)

20 Ab Mat Sit Ups

20 Wallballs (20/14lbs)

200m Run

CASHOUT:

2-4 Rounds:

20 Banded Rows

12 Barbell Curls

:30 Plank (Add weight to back or banded)

Rest 1 min. Repeat

 


WORKOUT OF THE DAY, FEBRUARY 15TH 2018

February 14, 2019 | LAHAINA CROSSFIT

HAPPY ALOHA FRIDAY!! POSTING A SUNNY MAUI IMAGE SO ALL THE RAIN GOES AWAY!!!

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - 

 

WOD:

#waterproof (18 min Cap)

12 - 9 - 6:

Row Calories

Front Squats 95/65lbs (135/95) *BeachFit will do DB Front Squat (35/20lbs)

Directly into...

12 - 9 - 6:

Toes to Bar

Hang Squat Cleans 95/65lbs (115/80)  *BeachFit will DB Hang Squat Cleans (35/20lbs)

Directly into...

12 - 9 - 6:

Barbell-Facing Burpees

Thrusters 95/65lbs  (95/65) *BeachFit will do DB Thrusters (35/20lbs)

CASHOUT:

AMRAP 4:00 - 10 Plate Ground to Overhead (55/35lbs), 25' Unbroken HS Walk

Rest 2:00

AMRAP 4:00 - 10 Plate Ground to Overhead (55/35lbs) , 25' Unbroken HS Walk

**Scale Handstand walk to Bear Crawl or Round the worlds on the box

OPTIONAL RECOVERY BIKE:

25:00 Effort

*On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-Ups

Not for time or intensity, but purely for recovery. Every 5:00, we'll dismount for a set of GHD Sit-Ups. Athlete's choice on the type of bike.

 


WORKOUT OF THE DAY, FEBRUARY 18 2019

February 17, 2019 | LAHAINA CROSSFIT

Aloha! The CrossFit Games Open is approaching.  The First WOD is set to be announced on February 21st!  Still time to sign up! The OPEN is for everyone...young and old...scaled and Rx'd! 

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

STRENGTH:

#back squats

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

BeachFit will do:

For Time or 12 min what ever comes first:

100m Row

10 Squats

5 Burpees

200m Row

15 Squats

10 Burpees

300m Row

20 Squats

15 Burpees

400m Row

25 Squats

20 Burpees

500m Row

30 Squats

25 Burpees

 

WOD:

#meatball

For Time:

75 Wallballs (20/14) 

35/25 Calorie Assault Bike  (Row 45/35 Cal Row)

Directly into…

6-9-12-15:

Chest to Bar Pull-Ups (Scale to Pullups, Banded Pullups or Ring Rows)

Kipping Handstand Pushups (Scale to Inverted HSPU, DB Strict Press (35/25lbs) or Hand Release Pushups)

DB Front Squats (50's/35's) (Scale to Single KB or DB Goblet Squat)

Ex:

6 Chest to Bar, 6 Kipping Handstand Pushups, 6 DB Front Squats, 9 Chest to Bar, 9 Kipping Handstand Pushups, 9 DB Front Squasts...

 

 


WORKOUT OF THE DAY, FEBRUARY 19TH 2018

February 18, 2019 | LAHAINA CROSSFIT

STRENGTH:

#power clean

Every 1:30 seconds for 7 Sets (10:30)

1 Pausing Power Clean - Video
1 Power Clean

On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing.

Pause #1 - Knee Level

Pause #2 - Mid-Thigh (jumping position)

Pause #3 - Quarter Squat (receiving position)

Set #1 - 50% of 1RM Power Clean
Set #2 - 55% of 1RM Power Clean
Set #3 - 60% of 1RM Power Clean
Sets #4+5 - 65% of 1RM Power Clean
Sets #6+7 - 70% of 1RM Power Clean

BeachFit will do:

AMRAP 10

5 KB Deadlifts

10 KB Swings

12/9 Cal Bike

:15 Hollow Body Hold

WOD:

#slingshot

5 Rounds:

50 Double-Unders (Scale to 100 Singles) 

5 Power Cleans (175/115)  *Approx 65% of 1RM or something you can do 12+Reps when fresh  **BeachFit will do 7 DB Power Cleans (50/35lbs) 

7 Bar-Facing Burpees

Rest 1:00

OPTIONAL FLUSH:

#recovery bike

On the 5:00, 10:00, and 15:00: 

25 Weighted Ab Mat Sit Ups or (Rx+GHD Sit-Ups)
25 Empty Barbell Good Mornings (Rx+Hip Extensions

 


WORKOUT OF THE DAY, FEBRUARY 20TH 2018

February 19, 2019 | LAHAINA CROSSFIT

WOD:

#gametime

On the Minute x 25 (5 Rounds):

Minute 1 - 5 KB Goblet Squats + 10 KB Swings (70/53lbs)

Minute 2 - 15/12 Calorie Row  *Approx :45 sec work

Minute 3 - 5 Toes to Bar *Scale to Hanging Knee Raise or Dead Bugs + 10 Alternating Dumbbell Snatches (50/35)

Minute 4 - 12/9 Assault Bike or Ski Erg  *Approx :45 sec work

Minute 5 - :40 Plank  Rx+Banded Plank

CASHOUT:

Predict 19.1  Thoughts?


WORKOUT OF THE DAY, FEBRUARY 21ST 2018

February 20, 2019 | LAHAINA CROSSFIT

4pm Crew smiling because they are done with the WOD and most importantly it is SUNNY and not RAINING!!

Aloha! The CrossFit Games Open is approaching.  The First WOD is set to be announced on February 21st!  Still time to sign up! The OPEN is for everyone...young and old...scaled and Rx'd! 

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:25 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

WOD:

#toy box 

AMRAP 20  (Justs move today...think active recovery..)

400m Run

3 Strict Pull-ups  *Scale to Ring Rows with 2 Second Pause at top

6 Hand Release Pushups

9 Double DB Deadlifts (50/35lbs) Rx+70/53

12 Alternating Lunges  Rx+55/25lbs Overhead

15 Ab Mat Sit Ups

100m (Drive and Back) KB Farmer Carry (70/53lbs)

CASHOUT:

1-3 Rounds

20 Hollow Rocks - Video, 200m Row

:20s GHD Supine Static Hold - Video, 200m Row

20 Glute Bridges feet on bench - Video, 200m Row

:20s Superman (Rx+Hip Extension Hold) - Video, 200m Row

 

 

 


WORKOUT OF THE DAY, FEBRUARY 22ND 2018

February 21, 2019 | LAHAINA CROSSFIT

Aloha! The CrossFit Games Open is approaching.  The First WOD is set to be announced on February 21st!  Still time to sign up! The OPEN is for everyone...young and old...scaled and Rx'd! 

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:25 with heats following according to the WOD programmed and equipment available. 

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

If you are Offically signed up for the Open please do your best to attend the 9am class.    Please keep in mind we only have 6 Rowers.  If you are not signed up for the Open and the 9am is the only time that fits your workout schedule you will be doing either Cal Bike, Cal Ski, or a 300m Run along with your Wall Balls.  The Open is all about testing our Fitness in fun way with a great community. Please keep that in mind as we do our best to accomodate our Lahaina CrossFit members and our visiting Ohana! 

WOD:

#19.1

AMRAP 15

19 Wall Balls (20/14lbs)

19 Calories on the Rower

The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1 ... go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round.

The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.

There is no tiebreak for this workout. 

CASHOUT:

#more db fun

EMOM 12

Min 1: Max Reps DB Floor Press (Right Arm)

Min 2: Max Reps of DB Bent Over Row (Right Arm)

Min 3: Max Reps DB Floor Press (Left Arm)

Min 4: Max Reps of DB Bent Over Row  (Left Arm) 

Rest as needed then...

1-3 Rounds 

:40 Sec Alternating DB Curls (25/20lbs+)

:20 Rest 

:40 Max Skull Crushers

:20 Rest

:40 Grasshoppers

 

Min 4:


WORKOUT OF THE DAY, FEBRUARY 25TH 2018

February 24, 2019 | LAHAINA CROSSFIT

Aloha and Happy Monday! Great work LCF Ohana and guests on 19.1! For those looking for one last chance to complete/redo 19.1...

We will have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO! 

STRENGTH:

#back squats 

Every 1:30 for 9 minutes

Building upon our squats from a week ago. Adding 2% to each set.

5 Repetitions @ 72%
4 Repetitions @ 77%
3 Repetitions @ 82%
1 Repetition @ 86%
1 Repetition @ 89%
1 Repetition @ 92%

BeachFit will do:

AMRAP 9 or Completion

10 Cal Bike

10 Squats

5 Burpees

15 Cal Bike

15 Squats

10 Burpees

20 Cal Bike

20 Squats

15 Burpees

25 Cal Bike

25 Air Squats 

25 Burpees

WOD:

#full send (18 min Cap)

3 Rounds for time:

50 Double Unders (Scale to 150 Singles or 9/7 Ski Erg)

15 Chest To Bar Pullups (Scale to Pullups or Ring Rows) Rx+5 Rope Climbs

50 Double Unders (Scale to 150 Singels or 9/7 Ski Erg)

15 Thrusters 115/75lbs (Rx+135/95lbs) *BeachFit will do Heavy Single DB Thruster

CASHOUT:

25/18 Cal Row , 25 Weighted Ab Mat Sit Ups or (Rx+ GHD Sit Ups)

50/35 Cal Row, 50 Weighted Ab Mat Sit Ups or (Rx+GHD Sit Ups)

75/50 Cal Row, 75 Ab Mat Sit Ups or  (Rx+GHD Sit Ups)

OPTIONAL OLY WORK: 

Overhead Squat

Build to 3 Second Pause at Bottom 

Pausing Snatch Balance

Build to 3 Second Pause at bottom


WORKOUT OF THE DAY, FEBRUARY 26TH 2018

February 26, 2019 | LAHAINA CROSSFIT

STRENGTH:

#clean and jerk

On the 1:30 x 7 Sets:

2 Power Cleans
1 Power or Split Jerk

Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today.

Set #1 - 70% of estimated 1RM Power Clean and Jerk
Set #2 - 74%
Set #3 - 78%
Set #4 - 82%

Set#5-7- 82%+

BeachFit will do:

EMOM 10

5-10 KB Plyo Squats + 5-10 KB Swings *Approx 40 Sec work

WOD:

#face off

Every 5:00 x 5 Rounds:

3 Power Cleans 165/115 or 185/135  (Rx+225/155)

9 Deadlifts 165/115  or 185/135  (Rx225/155)

12 Barbell-Facing Burpees

21/15 Calorie Assault Bike

We want to be complete with our rounds by no later than 3:30.  We want rest as we should be going all out in these intervals today!

BeachFit will do:

6 DB Power Cleans (50/35lbs)

9 DB Deadlfits

12 Buprees

21/15 Cal Bike

CASHOUT:

#body armor

3 Giant Sets, not for score:

10 Single Legged Dumbbell Deadlifts (each side)

10 Dumbbell Bench Press

21 Banded Good Mornings Rx+Weighted Hip Extensions

Rest 2:00 between rounds.

On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slowly with precision. Balance is an variable here. The dumbbells do not need to touch the ground, and for most athletes, they shouldn't in order to maintain sound positioning with our back. Complete all 10 repetitions on one side, and then switch.

On the dumbbell bench press, we are looking for the traditional flat bench, dumbbell press. These weights do not need to be the same used for the single legged deadlifts.

Lastly, on the hip extensions, hold a plate across the chest, with loads varying from 15# to 45# for stronger athletes. These are not intended to be exceedingly heavy, but rather more of a "repetition weight". Challenging, but never close to failure or even loss of form.

On both dumbbell movements, athlete's are free to climb over the course of the three rounds.

 

 


WORKOUT OF THE DAY, FEBRUARY 27TH 2018

February 26, 2019 | LAHAINA CROSSFIT

WOD:

#19.2 Primer

On the Minute x 16 (4 Rounds)

Min 1 - 7 Box Jump Overs + 7 Toes to Bar  *Scale to Hanging Knee Raises or Deadbugs (7 each side)

Min 2 - 5 Power Snatches + 5 Overhead Squats (95/65) Rx+115/75lbs *Approx 50-55% of 1RM Snatch 

Min 3 - 5 Strict Pull-Ups (Scale to Pullups or Ring Rows + 5-10 Kipping HSPU (Scale to DB Push Press or Hand Release Pushups

Min 4 - 12/10 Cal Row/Bike/Ski

BEACHFIT WILL DO:

Min 1 - 7 Box Step Overs + 7  Hanging Knee Raises or Deadbugs (7 each side)

Min 2 - 10 Alternating DB Snatches  + 5 Squats with DB

Min 3 - 5 Ring Rows + 5-10 Hand Release Pushups

Min 4 - 12/10 Cal Row/Bike/Ski

Rest as needed, then...

2 Rounds for time

20 Dumbbell Hang Clean and Jerks (50/35)

400m Run

Directly into...

150' Handstand Walk  (Scale to Bear Crawl or 4 Round the Worlds on Box (Right all around, Left all Around, Right all around, Left all around)


WORKOUT OF THE DAY, FEBRUARY 28TH 2019

February 27, 2019 | LAHAINA CROSSFIT

Aloha! The CrossFit Games Open is approaching.  The Second WOD is set to be announced today, February 28th!   

We are excited to host another year of the online Open qualifier this CrossFit Games season! Our athletes are excited as well as our visitors who will be joining us while on Maui and away from their home box!

This will be our 8th year hosting the Open! We’ve learned a few tricks along the way to keep everyone having fun, staying safe, and getting legit validated scoring in a timely manner.

This is how we will run heats for validation this season

1.The announced Open WOD from Thursday will be programmed for all classes on the following Friday. Whether or not you have signed up for the Open, this will be the WOD programmed (obviously with modifications available if not for score)

2.We have taken (and passed) the judging course. We will have a our certified head judges over-seeing all athletes during each heat. LCF coaches are NOT available to specifically judge for athletes at a time. 

3.Each participating athlete will need their own judge for their WOD and heat time.

4.We ask that athletes participating buddy up - each taking the time to judge for the other. 

5.There will be scoring/judging heats during the Friday 9AM class. We will hit the 3…2…1.. GO at approx. 9:15 with heats following according to the WOD programmed and equipment available. Be ready to go at 9:15 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

6.We will also have scoring/judging heats during Open Gym on Sat starting promptly at 9AM. Be ready to go at 9:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

7.We will also have scoring/judging heats during Open Gym on Mondays starting promptly at 10AM.Be ready to go at 10:00 in the case we only have 1 heat. We will not continue to add heats for those showing up after the initial 3…2…1… GO

8.We ask that if you have not signed up for the CF OPEN that you participate during class time or open gym time without securing a heat time/judge. 

9.We will have scoresheets available along with clipboards and pens.

10.We will have the standards printed and posted. It is the athletes responsibility to look over these. We will briefly go over them before each heat, but need to keep heats moving. If you have any questions, feel free to contact us.

11.Once the WOD is complete, each athlete will sign their scorecard and the judge will not only initial, but sign as well. We need full names in the case of any discrepancy.

12.It is the athletes responsibility to submit their OWN score - listing performed at Lahaina CrossFit and selecting our head judge TOM RAGUSA

13.We will ONLY validate all scores that we have overseen.

14.If you plan on submitting a video, please contact us ahead of time.

15.Have a great season, cheer on others, hit those PRs, stay safe, and don’t forget to HAVE FUN!

*all terms subject to change upon weekly announcement - we will update on our Facebook and Instagram pages - stay tuned each week*

WOD:

#20something

5 Rounds for time:

100m Farmer Carry (70/50lbs)

20x10m Shuttle Sprints

20 Wall Balls (20/14bs)

20 KB Swings (70/53lbs)

20 Ab Mat Sit Ups 

CASHOUT:

#gunz

2-3 Rounds

10 Hollow Body Hold Single Arm DB Bench Press Right, then 10 Hollow Body Hold Single Arm DB Bench Press Left (50/35's?)

Immediatley into..

20 Kneeling Alternating DB Hammer Curls 

Immediatley into...

30 Banded Press downs

Rest 1 Min. Repeat