WORKOUT OF THE DAY, APRIL 2ND 2020

April 1, 2020 | LAHAINA CROSSFIT

WARMUP:

4 Rounds 

Air Squat + Good Morning + Walkout + Shoulder Tap R/Shoulder Tap L + Push Up + Walk back in 

:20 Plank  (Rd 2 :20 Superman, Rd 3: :20 Hollow Body, Rd4 10 Deadbugs

Upward Dog/Downward Dog X2

WOD:

#mashup

AMRAP 20 

60 Double Unders (Scale/Sub to 90 Singles, 60 Jumping Jacks or 200m Run)  *200m - Run :30 out/:30 Back 

50 Mountain Climbers (R/L=2)

40 Russian KB or DB  Swings  *If no KB, can use DB Video

30 Suitecase Deadlifts with KB or DB (15 Reps Right/15 Reps Left) Video

20 Burp-ster  * Burp-ster = Reverse Lunge L + Reverse Lunge Right + Reverse Burpee Video  (Scale to Step Up Right + Step Up Left + Squat if have knee issues, etc)


WORKOUT OF THE DAY, APRIL 3RD 2020

April 2, 2020 | LAHAINA CROSSFIT

PLEASE TAKE A LOOK!!!!! Very cool fundraiser that CrossFit is doing for all their affiliates. Lahaina CrossFit Ohana and extended Ohana if you would like to participate it is Free OR you can donate to help Lahaina CrossFit during this temporary closing. 

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

REGISTRATION NOW OPEN - REGISTER NOW

How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

How to Contribute
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.

 

WARM UP:

3 Rounds

1 Minute Cardio (Run, Rope, Jacks, Climbers) 

10 Lateral Jumps over Dumbbell

6 Alternating Dumbbell Cleans

6 Dumbbell Push Press (side)

5 Push-ups

WOD:

#kalsunew

For Time:

100 Alternating DB Clean and Jerks Video

*On The Minute - 5 Lateral Burpees over DB

Stimulus:

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

No need to extend the hips fully on our burpees today

Once you've completed 5 burpees immediately move into alternating DB Clean and Jerks

* See Movement Video*

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let's choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you've completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps


WORKOUT OF THE DAY, APRIL 4TH 2020

April 3, 2020 | LAHAINA CROSSFIT

Aloha!  

The first workout for the Support Your Local Box Fundraiser has been announced. View the complete workout description and details here.

To register, click here.

WOD:

#supportyourlocalboxworkout1

Complete as many rounds as possible in 10 minutes of:

10 Air Squats

9 Dumbbell snatches, right arm (50/35lbs)  (Scale to KB Snatch Video)

10 Push-ups

9 Dumbell snatches, left arm  (50/35lbs)

CASHOUT:

1-3 Rounds

400m Run (Approx :45-:60 Run out/:45-:60 Run Back (Scale to 75 Jumpinig Jacks or Mountain Climbers)

:20 Plank 

:20 Superman Hold

10 Barbell Curls or Single DB Plate Curls Video

10 Chair Dips Video

 

Also, for those you not receiving emails, here is Coach Janelle's inspirational piece from Thursday.  

Happy Thursday/Rest Day! Use your active recovery out doors and absorb that Sunshine for your body to make Vitamin D!!!

If you typically take Thursdays and Sundays off…there are only 20 more at home WODs until we all get to WOD together on Fri 5/1! As mentioned in the last email…we cannot wait for our Sat 8AM group WOD on Sat 5/2! We have also decided to host our Muscles and Mimosas Event that day with Chef Rob of RJGourmet making made to order Omelettes! We will have fresh fruits and Mimosas to celebrate community and #wearelcf!

Working out and going within:

All of us are in a unique situation physically, emotionally, and financially. We have always loved the power of community and continue to see the amazing support via LCF, Lahaina, Maui, HI, USA, and Globally. We are stronger together and will definitely get through this!

We too have been in survival go mode…but are taking time each day to be sure to go within. This is a time to get clear on what you want your new normal to look like. This month of April is a temporary new normal. Do what you need to do to make it through, but continue to sharpen your vision on what you want YOUR NEW NORMAL to look like when this clears.

Be sure to take each day to be with your own thoughts:

For Coach J - she prefers time in silence and mediation before sunrise and at sunset. In mediation she journals the thoughts heard. Here is a guided meditation if you tend to get crazy monkey brain when trying to sit in silence: https://youtu.be/lssNBHXz4Vw

For Jayden, it is hiking and fishing.

For Tyce, it’s cooking and petting Toby.

For Coach Tom…you guessed it, it’s Bench Press and Cleaning the Gym LOL, he also likes hiking:)

In the end, the only thing you CAN control are your thoughts. Choose the thoughts that come from LOVE over FEAR. The thoughts you choose, create your feelings. Your feelings create your actions. Choose love, feel good, act from inspiration. 

A lot of our members are doing just that! We truly appreciate all of you who are doing what you can to help us keep the doors open at LCF once we are allowed to….You’ve been keeping current membership, helping others keep their membership, even purchasing months in advance, and buying supplements and T-shirts! 

AND…Miss Andrea G who won the FREE YEAR membership from the raffle has donated it back to us! Any trickle effect we receive we are paying it forward! So….thanks to her generosity….we are giving 12 of our athletes one free month during this time. We ask those of you who aren’t in need to save these for those who truly are. For those of you who truly cannot keep up with your membership - please write to us telling us what LCF means to you! We will pick the top 12 and help you waive this month of membership. 

We truly believe in the power of community and know that we are the strongest community on Maui. We will continue to support you in as many ways as we can. We all know LCF is more than just a wod…it is kakou.

Thank you for showing us that!

 

 

 


WORKOUT OF THE DAY, APRIL 5TH 2020

April 4, 2020 | LAHAINA CROSSFIT

SUNDAY MOBILTY:

Overhead Stretch on a Wall : 2 Minute Hold
Video

Shoulder to Floor: 1 Minute Each Side 
Video

Puppy Pose: 2 Minute Hold
Video

Spiderman Hold: 3 Minutes Each Side
Video

Happy Baby: 2 Minute Hold
Video

Pike Stretch: 2-3 Minute Hold
Video

Ankle Stretch: 1-2 Minutes Each Side
Video

Squat Hold: 3 Minutes
Video

WOD:

Working through a series of midline stability movements

Although written as an AMRAP it is not intended to "fast"

Let's move through this "AMRAP" with an emphasis on quality over quantity

#kevlar

AMRAP 15:

3 Front Plank Pushups Video

3 Strict Pull-Ups  *Can use DB or KB and do 3 Rows on Right and 3 on Left.  Use a 2 second count on way down Video

3 Turkish Sit-Ups *Can use DB, KB, Plate or other odd object Video

3 Weighted Glute Bridges *Can use DB, KB, Plate or other odd object

6's, 9's, 12's...

 


WORKOUT OF THE DAY, APRIL 6TH 2020

April 5, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Never confuse movement with action" - Ernest Hemingway

 Video

WARM UP:

8 Minutes for quality

30 Single Unders or 10 Jacks + 10 Cross Jacks + 10 Superstar Jacks

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs Video * 

5 Inchworm to Push-ups  Video

*Use broomstick, band, rake etc.

WOD:

#castaway

AMRAP 20:

4 Strict Pull-ups Video *Not the best video but shows some other pullup variations you can do at home

8 Burpees

12 Single Dumbbell Step Back Lunges

CASHOUT:

#bodyarmor A

Max Reps:

Dumbbell Strict Press (left) Video
Dumbbell Strict Press (right)

* If we do not have access to a dumbbell that we can strict press for at least (5) reps, complete as a pushup test for max reps.

*Video shows both at same time.  We will be doing Single Arm

#bodyarmor B

Max Set L- Hang  

*Off pullup bar, hinged at 90 degrees at the waist with toes pointed above knees...10second minimum...if not Bend the knees to reduce loading on the midline

If no Pullup Bar - complete as max effort static Hollow Body hold Video

 

 

 

WORKOUT OF THE DAY, APRIL 7TH 2020

April 6, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

Video

WARM UP:

8 Minutes Straight 

1 Minute Jacks/Climbers or Jog
1 Minute Glute Bridges Video

1 Minute Jacks/Climbers or Jog
1:00 Hollow RocksVideo

1 Minute Jacks/Climbers or Jog
1 Minute Glute Bridge Walkouts Video

1 Minute Jacks/Climbers or Jog
1 Minute Sit-Ups

WOD:

#doubledown

For Time: 

400m Run

100 DU, 50 Sit-Ups, 400m Run

80 DU, 40 Sit-Ups, 400m Run

60 DU, 30 Sit-Ups, 400m Run

40 DU, 20 Sit-Ups, 400m Run

20 DU, 10 Sit-Ups, 400m Run

#doubledown (No equip)

For Time: 

100 Line Hops, 50 Sit-Ups, 400m Run
80 Line Hops, 40 Sit-Ups, 400m Run
60 Line Hops, 30 Sit-Ups, 400m Run
40 Line Hops, 20 Sit-Ups, 400m Run
20 Line Hops, 10 Sit-Ups, 400m Run

Subs for Run:

50-40-30-20-10 Box Jumps/Stair Jumps

20 x 10m Shuttle Runs

CASHOUT:

#body armor

4 Giant Sets, Not for Score:

:30s Single Arm Russian Swings (left)
:30s Single Arm Overhead Hold (left)
:30s Single Arm Russian Swings (right)
:30s Single Arm Overhead Hold (right)
Rest as needed between sets.

Not for score, but for quality.

Movement demo - Video

 


WORKOUT OF THE DAY, APRIL 8TH 2020

April 7, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"An object at rest tends to stary at rest, an object in motion tends to stay in motion" - Newton

Video

WARM UP:

2-3 rds

30 Seconds Dumbbell Deadlift

30 Seconds Wall Squats Video

20 Overhead Circles (10 Each Direction)  Video

10 Inchworms Video

WOD:

#mashedpotatoes

On the 0:00…

5 Rounds of "Strict Cindy"  (1 Round of Cindy is 5 Pullups + 10 Pushups + 15 Air Squats)

50 Single Dumbbell Power Cleans Video

*If done before the 8 min - you rest until then.  Shooting to finish in 5- 7 minutes

On the 8:00…

4 Rounds of "Strict Cindy"

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of "Strict Cindy"

30 Alternating Single Arm Squat Clean Thrusters Video

Pullup Subs: DB/KB Row Video, Other Pullup/Row variations Video

WOD (No Equipment version)

On the 0:00…
Round #1:
5 Rounds of "Sindee"  (1 Round of Sindee is 10 Pushups + 20 Air Squats)
50 Odd- Object Ground to Shoulder Video

On the 8:00…
4 Rounds of "Sindee"
40 Odd-Object Squats Video

On the 16:00…
3 Rounds of "Sindee"
30 Odd-Object Thrusters Video

CASHOUT:

2-4 Giant Sets

:30s Single Leg Hold (left)Video

:30s Single Arm Hold (right)

:30s Bird Dog (left)Video

:30s Bird Dog (right)

Rest as needed between sets.

 

 


WORKOUT OF THE DAY, APRIL 9TH 2020

April 8, 2020 | LAHAINA CROSSFIT

Aloha LCF Ohana!  Reposted the information regarding the #supportyourlocalbox fundraiser information below.  This is FREE or you can make a donation to ANY box of your choice.  We appreciate all of you and can't wait to open the box back up for some great community group fitness. 

PLEASE TAKE A LOOK!!!!! Very cool fundraiser that CrossFit is doing for all their affiliates. Lahaina CrossFit Ohana and extended Ohana if you would like to participate it is Free OR you can donate to help Lahaina CrossFit during this temporary closing. 

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format
Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

REGISTRATION NOW OPEN - REGISTER NOW

How to Get Involved
Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

How to Contribute
Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.

Feel free to either do the WOD listed below or if Thursday is your REST/RECOVERY DAY we have added some streching for you.  

ACTIVE RECOVERY:

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

WARM UP:

3-5 Rounds: 

5 Russian Baby Makers Video
100m Jog or 15 Jumping Jacks or Climbers
15 Dumbbell deadlifts

WOD:

#spaceship

5 Rounds

100m Single DB Farmer Carry*  (50m out and 50m back in - 50m is 165ft)  (Can also sub 50 Single DB Step Ups)

200m Run (Can sub 20 x10m Shuttle Runs - 10m approx 30ft)

30 DB or KB Swings Video

*Choose a heavier load if available for the single DB Farmer Carry, but weights that will allow you to complete 50m unbroken each time

*Move with purpose through the three movements

*Let's use the 200m jog as recovery before getting back to the dumbbell for swings

*Choose a dumbbell weight for the swings that you could complete the set of 30 in 1 - 2 sets

 


WORKOUT OF THE DAY, APRIL 10TH 2020

April 10, 2020 | LAHAINA CROSSFIT

WARM UP:

10 Calf Raises

5-10 Ankle Circles (R/L)

10 Bound Jumps

20 Singles

20 Double Unders

2-3 Rounds: 
30 Seconds Samson Stretch Video
15 Glute Bridges 
30 Seconds Cossack Squats Video
15 Air Squats

WOD:

#miley cyrus

AMRAP 18:

10 Strict Toes to Bar or Knee Raises  (Sub Toe Raises Video)

5  "J DB Snatch Complex"  -   "J DB Snatch Complex" = R Arm DB Power Snatch + Left Arm DB Power Snatch + Goblet Reverse Lunge R + Goblet Reverse Lunge L

60 Double-Unders  (*Added a new sub for double unders - 60 Hot Hops (each foot tap counts as a rep) Video

CASHOUT:

#body armor Video

3-5 Giant Sets: 

5 Jump Squats
10 Lemon Squeezes 
:15s Hollow Rocks

Rest 1:00 between

 

 


WORKOUT OF THE DAY, APRIL 11TH 2020

April 10, 2020 | LAHAINA CROSSFIT

WARMUP:

2-3 Sets

10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run or 25 Jacks/Mountain Climbers

2-3 Sets

15 Banded Good Mornings Video * 
30 Second Front Plank 

*Use broomstick, band, or no equipment

WOD:

#hamandcheese

1 Mile Run (100 Alternating Odd-Object Step-ups )

Into...

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters Video
Burpees

Into...

1 Mile Run

*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out

*For the couplet, lay out goes:

10 Goblet Dumbbell Thrusters

10 Burpees

9 Goblet Dumbbell Thursters

9 Burpees

8 Goblet Dumbbell Thrusters

8 Burpees

etc.

CASHOUT:

1-3 Giant Sets:

10 Single Legged Tempo Romanian Deadlifts (right) Video

10 Single Legged Tempo Romanian Deadlifts (left)

10 Sumo Stance Good Mornings Video

Rest as needed between sets.

MORE FUN: 

The second workout for the Support Your Local Box Fundraiser has been announced. View the complete workout description and details here. To register, click here.

Feel free to do this WOD as a Prewod to today's workout, an additional Cashout or on Sunday.  We will be posting a Sunday Active Recovery WOD as well.  

WOD:

#supportyourlocalbox2

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes 

 

WORKOUT OF THE DAY, APRIL 12TH 2020

April 11, 2020 | LAHAINA CROSSFIT

On Sundays, we take a step back from the conditioning, and focus on body maintenance.. midline and mobility.

LCF/COMPTRAIN MINDSET:

Video

WARM UP/COOL DOWN:

Wrist Stretches: 30 Seconds Each Direction Video

Pec Stretch on Wall : 1-2 Minutes Each Side Video

Puppy Pose: 2 Minute Hold Video

Spiderman Hold: 3 Minutes Each Side Video

Happy Baby: 2 Minute Hold Video

Plantar Stretch: 2-3 Minute Hold Video

Butterfly Stretch: 2 Minute Hold Video

Squat Hold: 3 Minutes Video

WOD:

#supplesunday

3 Rounds, Not for Time:

50 4-Count Flutter Kicks Video (R/L/R/L=1)

40 Single Arm Bent Over Rows (20 each)

30 Weighted Glute Bridges

20 Weighted Sit-Ups

*Using dumbbell or odd-object for each move

 

 


WORKOUT OF THE DAY, APRIL 13TH 2020

April 13, 2020 | LAHAINA CROSSFIT

Happy Monday to you ALL!  We hope you all enjoyed your Easter weekend.  Janelle and I just wanted to say Mahalo for sticking with us through these past few weeks.  Lahaina CrossFit is not going anywhere and we are ready to get the energy back in the box as soon as we get the green lights. As mentioned we are also using this time to make gym improvements (finish bathrooms, touch up paint, new plyometric boxes, and cleaning every piece of equipment and weights).  We hope you are enjoying the AT HOME workouts.  We are grateful to still be apart of ALL your lives even away from the box. See you soon!

WARM UP:

3-4 Sets

10 Double Unders (20 Singles or Line Hops - Over/Back is 1)

30 Second Wall Sit 

5 Hand Release Push-Ups 

30 Seconds Dumbbell Goblet Squats (Holding DB or KB)

WOD:

#trustfall

AMRAP 20:

40 Air Squats

10 Strict Handstand Pushups (or 20 Pushups) *Can also 10 Strict DB Press - 10 per side if only 1 DB 

10 Reverse Burpees  Video

*Every 2 Minutes (Starting at 0:00): 40 Double Unders (60 Singles or Line Hops = Over and back is 1)

CASHOUT:

On the 1:30 x 6 Sets:

Weighted Split Squat Complex
Unweighted Split Squat Complex

First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.

1 Split Squat Complex - Video Here 
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

 

 

WORKOUT OF THE DAY, APRIL 14TH 2020

April 13, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET: 

"If life changes from the outside in, life ends. If life changes from  the inside out, life begins."

Video

WARMUP:

1-2 Rounds

200m Run *
1 Minute Glute Bridges Video

200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side) Video

200m Run*
1 Minute Glute Bridge Walkouts Video

200m Run*
1 Minute Active Dive Bombers Video

*200m Run or 200m Run Substitute (15 x10m Shuttle Runs; 10m is approx 32ft)

WOD:

#whiteknuckles (approx 25 min Cap)

For Time: 

20 Strict Pull-ups (Sub 40 Single DB or Odd-Object Rows Video or can splite 20 DB Row Right/20 DB Row Left)

400 Meter Run (Sub 30 x 10 Meter Shuttle Runs)

40 Dumbbell Power Cleans ((Alternate side every 10)

800 Meter Run (Sub 60 x 10 Meter Shuttle Runs)

40 Dumbbell Push Jerks (Alternate sie every 10)

400 Meter Run (Sub 30 x 10 Meter Shuttle Runs)

20 Strict Pull-ups (Sub 40 Single DB or Odd-Object Rows Video or can splite 20 DB Row Right/20 DB Row Left)

CASHOUT:

#bodyarmor

Alternating Tabata for 16 Sets (8 Rounds):

:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold

The above amounts to one "round", and also 1:00 on the clock. Eight rounds in full. 

Click for a Video demonstration.

 

 

 


WORKOUT OF THE DAY, APRIL 15TH 2020

April 14, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"The most common lies a man tells are to himself"

Video

WARM UP:

60 Second Frog HopsVideo
6 Inchworms Video
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight) 

40 Second Push-ups
4 Inchworms 
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight) 

20 Second Burpees
2 Inchworms 
2 Alternating Dumbbell Snatches (workout weight) 
2 Reverse Lunges - Each Side (workout weight)

WOD:

#shenanigans

Every 3 Minutes x 7 Rounds:

12 Alternating Dumbbell Power Snatches or Odd Object Ground to Overhead Video

6 Lateral Dumbbell Burpees

12 Alternating Dumbbell or Odd Object Reverse Lunges Video

6 Lateral Dumbbell Burpees

We’ll work through 7 fast paced intervals today

You’ll work through the 4 exercises for time and rest until the next round begins

Rounds begin on the 0-3-6-9-12-15-18

Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less - giving you at least 1 minute to rest

Your "score" is the slowest of the 7 rounds

CASHOUT:

2-3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups

Rest 1:00 between

Click Video for demo.

Rows - Single dumbbell, or any odd-object can work here

Clapping Pushups - Can be completed as any variation of pushup (regular, knees, box)

Romanian Deadlifts - Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to touch ground with bells (go as low as comfortable)

Pushups - Can be completed with same intentions above (knees or box an option)

 


WORKOUT OF THE DAY, APRIL 16TH 2020

April 15, 2020 | LAHAINA CROSSFIT

How beautiful is this picture of our weight plates.  Hang tough...not too long before we can use these again!  Every single plate, bar etc has been sanitized at the box too.

LCF/COMPTRAIN MINDSET:

"One can have no smaller or greater mastery, than mastery of oneself" 

Video

WARMUP OR ACTIVE RECOVERY:

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:

#gonefisching

30 Rounds for time:

5 Air Squats

6 Alternating Lunges, 3 per side (Rx+ Jumping) 

7 Pushups

*Feeling good go for 40 Rounds, feeling awesome go for 50 Rounds.

*Cap yourself at 30 minutes

*If you have a buddy..you can complete as a you go I go for the 50 Rounds

* Scale to 3 Air Squats, 4 Alternating Lunges, 5 Pushups

 

 

 

 

 


WORKOUT OF THE DAY, APRL 17TH 2020

April 16, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind"

Video

WARM UP:

2-3 Sets

15 Double Unders (Single Unders) 
15 Glute Bridges Video
15 Air Squats 

10 Single Arm Dumbbell Squat Clean
10 Single Arm Dumbbell Strict Press (Each Side) 

WOD:

#sandpaper

AMRAP 12: 

2 Single Dumbbell Power Cleans (Alternate Sides)

2 Single Dumbbel Goblet Thruster

30 Double Unders  Scale to 45 Singles or 30 Line Hops -Over and Back = 1 Rep

4 Single Dumbbell Power Cleans

4 Single Dumbbell Goblet Thruster

30 Double Unders

6 Single Dumbbell Power Cleans

6 Single Dumbbel Goblet Thruster

30 Double Unders

Continue to Add (2) Reps to Dumbbell Movements Per Round

CASHOUT:

#bodyarmor

Part A) 3-5 Sets:

1 Squat Complex
Rest :30s between

1 Squat Complex (Click Video for demo):
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats

Part B) Not for Time:
20 Slow Cossack Squats (Click Video for demo):
This is 10 per side


WORKOUT OF THE DAY, APRIL 18TH 2020

April 17, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Shallow people believe in luck and circumstance.  Strong people believe in cause and effect."

Video

WARM UP:

8 Min for quality

10 Frog Jumps Video

200 Meter Run (15x10m Jog)

5 Inchworm to Push-ups  Video

WOD:

#froggin

Every 5 Minutes x 5 Sets: 

200 Meter Run  (Running Subs:  30 Box Jumps , 50 High Knees In Place-R/L is 2 or 15x10m Sprints)

15 Burpees

200 Meter Run

**Rounds begin every 5 minutes in this simple bodyweight interval workout

You’ll complete the three stations for time and rest whatever time remains until the next round begins

Rounds begin on the 0-5-10-15-20

Record your time following the second 200 meter run

Your score is the slowest of the 5 rounds

We’re looking for these rounds to take no more than 4 minutes - giving you at least 1 minute of rest

CASHOUT:

25-50 "Child Makers"

1 "Child Maker" (Click Video for demo):

With a dumbbell in each hand:

1 Pushup
1 Dumbbell Row (left)
1 Dumbbell Row (right)
1 Dumbbell Deadlift

If only 1 DB, complete

1 Regular Pushup

1 DB Row Right

1 DB Row Left

1 Sumo Deadlift with DB Video

 


WORKOUT OF THE DAY, APRIL 19TH 2020

April 19, 2020 | LAHAINA CROSSFIT

WARM UP/SUPPLE SUNDAY:

Wrist Stretches: 30 Seconds Each Direction Video

Pec Stretch on Wall : 1-2 Minutes Each Side Video

Puppy Pose: 2 Minute Hold Video

Frog Stretch: 3 Minute Hold Video

Pigeon Pose: 1-2 Minutes Each Side Video

Couch Stretch: 1-2 Minutes Each Side Video

Butterfly Stretch: 2 Minute Hold Video

Squat Hold: 3 Minutes Video

WOD:

#sunshine

Buy In:  400m Run

Then...12 Rounds of :

20 Air Squats

7 V Ups

Buy Out: 400m Run


WORKOUT OF THE DAY, APRIL 20TH 2020

April 19, 2020 | LAHAINA CROSSFIT

WARM UP:

4 Sets: 

30 Seconds Single Unders or jumping jacks 
30 Seconds Slow Air Squats 
30 Seconds Push-up to Down Dog Video

WOD:

#seventy-two (Single DB Version)

AMRAP 15: 

1 Single Dumbbell Hang Squat Clean  (Split Reps Evenly Between Arms)  Video
1 Single Dumbbell Goblet Thruster  Video
30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders - 30 Hot Hops (each foot tap counts as a rep) Video

2  Dumbbell Hang Squat Cleans
2  Dumbbell Thrusters
30 Double Unders

3  Dumbbell Hang Squat Cleans
3  Dumbbell Thrusters
30 Double Unders

Continue to Add (1) Rep to Dumbbell Movements Per Round

 

#seventy-two (Single KB Version)

AMRAP 15: 

3 KB Goblet Squat    
3 KB Swings    
30 Double Unders (Scale to 30 Singles, 30 Jumping Jacks or High Knees or *Added a new sub for double unders - 30 Hot Hops (each foot tap counts as a rep) Video

6 KB Goblet Squat
6 KB Swings
30 Double Unders

9 KB Goblet Squat
9 KB Swings
30 Double Unders

Continue to Add (3) Rep to KB Movements Per Round

CASHOUT:

3 Rounds:

10 Single Dumbbell Floor Press R Video 

10 Single Dumbbell Floor Press L Video

:20 Seconds Dumbbell Hold at Extension R   (*Isometric hold with the dumbbells at the locked out top position of the floor press)

:20 Seconds Dumbbell Hold at Extension L

:20 Seconds Max Push-ups

Rest 1 min

 


WORKOUT OF THE DAY, APRIL 21ST 2020

April 20, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"One of the most difficult things to give away is kindness, It usually comes back to you"

Video

WARM UP:

Easy Jog: 

400 Meters, then

3 Rounds: 
30 Seconds Knuckle Drags Video 
30 Second Hollow Hold Video
30 Second Active Samson Video

WOD:

#oxygen

3 Rounds:

25 Strict Pull-ups  *Scale to Pullups, Ring Rows, KB/DB Row-25per side, or Odd object row Video

400 Meter Run *See Sub below

50 Sit-ups

800 Meter Run **See Sub below

 

*Substitution for 400m Run

30 x 10 Meter Shuttle Runs

30 High Knees in Place

30 Burpees

30 Box Jumps/ Stair Jumps

100 Double Unders or Singles

**Substitution for 800m Run

60 x 10 Meter Shuttle Runs

60 High Knees in Place

60 Burpees

60 Box Jumps/Stair Jumps

100 Double Unders

CASHOUT:

Alternating Tabata:

  1. Banded Pull Aparts Video  (Sub Scapular Pushups Video)
  2. Hollow Rocks Video
  • Tabata Intervals = 8 Rounds: 20 Second On + 10 Seconds Rest 
  • The flow of the workout goes: 
  • 8 Rounds: 
    20 Seconds Banded Pull Aparts 
    10 Seconds Rest 
    20 Seconds Hollow Rocks 
    10 Seconds Rest 
  • Choose a band tension that allow you to move for all 20 seconds 
  • If the hollow rocks are too challenging - complete hollow holds

 


WORKOUT OF THE DAY, APRIL 22ND 2020

April 21, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"The carpenter doesn't show up to the job with a single hammer,  and a single nail" 

Video

WARM UP:

1 Minute Active Spidermans Video

40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side) 

1 Minute Frog Hops Video

40 Seconds Single Dumbbell Russian Swings 

1 Minute Mountain Climbers Video

40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)

WOD:

#grip and rip

On the 0:00

For Time: 

21 Burpees
1 Round of "Dumbbell DT"*

18 Burpees

1 Round of "Dumbbell DT"*

15 Burpees

1 Round of "Dumbbell DT"*

12 Burpees

1 Round of "Dumbbell DT"*

*1 Round of Single DB DT for todays WOD is:

12 Single Dumbbell Deadlifts (6 Each Side) 

10 Single Arm Dumbbell Hang Cleans (5 Each Side) Video

8 Single Arm Dumbbell Push Jerks (4 Each Side)

THEN...On the 10:00

For Time: 

21 Air Squats Hops Over Dumbbell **

1 Round of "Dumbbell DT"*

18 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

15 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

12 Air Squats Hops Over Dumbbell

1 Round of "Dumbbell DT"

 

*1 Round of Single DB DT for todays WOD is:

12 Single Dumbbell Deadlifts (6 Each Side) 

10 Single Arm Dumbbell Hang Cleans (5 Each Side) 

8 Single Arm Dumbbell Push Jerks (4 Each Side)

**For the Air Squat Hops, you'll complete an air squat on one side of the dumbbell, then jump laterally over weight

 

CASHOUT:

#bodyarmor

3 Giant Sets:
:30 Seconds Bent Over Row Hold (Right) Video
:30 Seconds Bent Over Row Hold (Left)
:30 Seconds Overhead Hold (Right) Video
:30 Seconds Overhead Hold (Left)

Rest 1 Minute Between Sets


WORKOUT OF THE DAY, APRIL 23RD 2020

April 22, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"When doing your risk analysis, how do you measure the risk of doing nothing"

Video

WARMUP/ACTIVE RECOVERY DAY:

Below is mobility to prepare for the remainder of the week. The below stretches are designed so that we can do these at home, if need be. 

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:

#highfive

Getting sweaty and working the body in this optional active recovery piece

With it being active recovery, let's keep the intensity a bit lower and the quality high

5 Rounds: 

1 Minute Sit Ups

1 Minute Alternating Reverse Lunges 

1 Minute Up Downs Video

1 Minute Kettlebell Swings (53/35)  *Can go Russian or American (overhead)

1 Minute Rest

 

 


WORKOUT OF THE DAY, APRIL 24TH 2020

April 23, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Patience is not a virtue. Discipline is"

Video

WARMUP UP:

1 Round:
1 Minute Hollow Hold Video
1 Minute Wall Sit 
1 Minute Front Plank 

2 Rounds:
30 Seconds Push-up to Down Dog Video
30 Seconds Single Leg Glute Bridges (Each Side) Video 
30 Seconds Slow Air Squats 

3 Rounds:
2 Strict Pull-ups or DB/KB Rows per side
4 Push-ups 
8 Air Squats

WOD:

#cindy

AMRAP 20: 

5 Strict Pull-ups

10 Push-ups

15 Air Squats

*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice. 

IF NO PULLUP BAR - See below for OPTION 2

AMRAP 20:

9 Push-ups 

16 DB/KB Rows (8 each side)

21 Air Squats

*Rx+ Wear a weight vest for the first 10 minutes if you have one

*If you don't have a weight vest, complete Hand Release Pushups and Goblet Squats with weight of your choice. 

CASHOUT:

#bodyarmor

3 Sets For Max Reps:

Single Arm Kneeling Arnold Strict Press (Each Side) Video

 


WOKROUT OF THE DAY, APRIL 25H 2020

April 24, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

Video

WARMUP:

1 Round: 

400 Meter Easy Jog (Sub 90 Seconds of Jacks or High Knees)

2 Rounds: 
30 Seconds Active Spidermans Video
30 Seconds Active Samson Video
30 Seconds Inchworm to Push-ups Video

3 Rounds: 
10 Mountain Climbers (10 Each Leg) Video
10 Single Dumbbell Deadlifts (5 Each Side - Hit Between Feet) 
10 Reverse Lunges (5 Each Side)

WOD:

#weddingmarch (35 min Cap)

For Time: 

50 Burpees

1 Mile Run (Sub 75 box jumps if desired)

75 Alternating Dumbbell Power Snatches (100 KB Swings if have KB)

1 Mile Run

100 Alternating Reverse Lunges

CASHOUT:

#body armor

Tabata Side Planks: 
8 Rounds: 
20 Seconds On 
10 Seconds Rest 

*Complete All 8 Rounds on Right Side Before Switching to Left

 

 


WORKOUT OF THE DAY, APRIL 26TH 2020

April 26, 2020 | LAHAINA CROSSFIT

WARM UP/SUPPLE SUNDAY:

Wrist Stretches: 30 Seconds Each Direction Video

Pec Stretch on Wall : 1-2 Minutes Each Side Video

Puppy Pose: 2 Minute Hold Video

Frog Stretch: 3 Minute Hold Video

Pigeon Pose: 1-2 Minutes Each Side Video

Couch Stretch: 1-2 Minutes Each Side Video

Butterfly Stretch: 2 Minute Hold Video

Squat Hold: 3 Minutes Video

WOD:

#supple sunday

5 Giant Sets:

8 Seated Single Dumbbell Strict Press (8 Right and 8 Left)

12 Pausing Weighted Glute Bridges Video

16 Weighted Sit-ups

20 Single Leg Dumbbell Deadlifts (10 Each Leg) Video

Rest 1 Minute Between Rounds

 

 

 

 


WORKOUT OF THE DAY, APRIL 27TH 2020

April 26, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"I don't like that man, I should get to know him better"

Video

WARMUP:

1 minute each

Spiderman + Reach Video
Active Samson Video
Push-up to Down Dog Video

1 minute each

Front Plank on Hands 
Side Plank (30 Seconds Each Side) 
Hollow Hold Video

1 Round

3 Strict Pull-ups 
6 Push-ups 
12 AbMat Sit-ups 
24 Step Back Lunges

WOD:

#barbs

3 Rounds:

10 Strict Pull-ups (Sub 10 DB/KB Row per side)
20 Push-ups
30 Sit-ups
40 Jumping Lunges (Scale to no jump if needed)
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

*With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round

CASHOUT:

Tabata Front Squats 

*Hold 2 dumbbells in the front rack position for these squatting intervals  OR

*Hold Single DB or Obb Object in a Zercher Squat position Video

8 Rounds: 

20 Second Work 
10 Seconds Rest

 

 


WORKOUT OF THE DAY, APRIL 28TH 2020

April 27, 2020 | LAHAINA CROSSFIT

LCF COMPTRAIN MINDSET:

"I fear not the man that has 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times" 

Video

WARM UP:

5 Inchworms Video

100 Meter Run 

20 Single Leg Glute Bridges (10 Each Side) Video 

40 Single Unders (Sub 20 Jumping Jacks)

 

WOD:

#tigerbalm

AMRAP 20:

200 Meter Run (Sub 30 Mountain Climbers, 30 Squat Jumps or 20 x 10m Sprints)

14 Alternating Dumbbell Power Clean and Jerks

40 Double Unders (Sub 40 Lateral Line Hops - over/back is 1)

*Looking for 5 plus rounds

CASHOUT:

#body armor

21-18-15-12-9:

Single Arm Bent Over Rows (Left) Video

Single Arm Bent Over Rows (Right)

Overhead Tricep Extensions  Video

 


WORKOUT OF THE DAY, APRIL 29TH 2020

April 28, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"I accept failure.  Everyone fails at one time. But I can't accept not trying" - Michael Jordan

Video

WARM UP:

3 Rounds

30 Seconds Slow Air Squats 
30 Seconds Spiderman + Reach Video
30 Seconds Down Dog Video

3 Rounds

20 Seconds Jumping Jacks
20 Seconds Air Squat Jumps 
20 Seconds Mountain Climbers Video

WOD:

#beep test

On the Minute For As Long As Possible:

7 Single Dumbbell Goblet Thrusters (Single DB Across chest - similar to wall ball without the throw) 

7 Alternating Single Dumbbell Power Snatches

7 Burpees

Demo Video of Beep Test

* If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

OR

* Complete 10 Rounds for time.

CASHOUT:

#body armor

AMRAP 5: 
Strict Pull-ups (Sub Inverted Rows Video or Odd-Object Rows Video)

Every Minute on the Minute: 
7 Dumbbell Push-ups or Hand Release Pushups 


WORKOUT OF THE DAY, APRIL 30TH 2020

April 29, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"Nothing is ever attempted if all possible objections must first be overcome"

Video

WARMUP:

Upper Body: 

1. Puppy Pose: 1 Minute Click Here
2. Shoulder to Floor: 1 Minute Click Here
3. Wrist Stretches: 1 Minute Click Here

Lower Body: 

1. Couch Stretch: 2 Minutes Each Side Click Here
2. Pigeon Pose: 2 Minutes Each Side Click Here
3. Butterfly: 90 Seconds  Click Here
4. Pike: 1 Minute Click Here
5. Straddle: 1 Minute Click Here
6. Kneeling Split: 1 Minute Click Here

WOD:

#active recovery

EMOM 30

Minute 1: :45 Second of 10m Shuttle Sprints 

Minute 2: 10 Burpees

Minute 3: 15-20 KB or DB Swings

Minute 4: 10 Hollow Rocks Video

Minute 5: :45 Mountain Climbers

*Get sweaty and remember this is an active recovery day so lower the intensity a bit and keep the quality high!

CASHOUT:


WORKOUT OF THE DAY, MAY 1ST 2020

April 30, 2020 | LAHAINA CROSSFIT

LCF/COMPTRAIN MINDSET:

"How wonderful it is that nobody needs to wait a single minute before starting to improve the world"

Video

WARMUP:

5 Minutes for quality

5 Push-up to Down Dog Video

10 Pausing Air Squats (2 Seconds in Bottom) 

40 Single Unders (Sub Jumping Jacks - 20 Regular/20 Cross Jacks)

WOD:

#roundabout (20 min Cap)

For Time: 

50 Single Arm Alternating Dumbbell Squat Cleans Video  (Single KB Squat Clean Video)

100 Double Unders (Sub - 50 Over and Back Hops Video)

50 Hand Release Push-ups (Sub Knee Pushups or 75 Plank Taps)

100 Double Unders (Sub - 50 Over and Back Hops Video)

50 Single Arm Alternating Dumbbell Squat Cleans

CASHOUT:

#body armor

Alternating On the Minute x 10:

1st Minute: 4 Tempo Split Squats (Left) Video

2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up