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.