"There is no effect more disproportionate to its cause than the happiness bestowed by a small compliment."

-Unknown

Today's WOD:

Day 16 of the 90-day Paleo Challenge!

49 days till the 2013 CrossFit Games Open!

A. 5 sets of:
Overhead Squat x 3 reps
Rest 2-3 minutes

B. "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Yesterday's WOD Board:

"Don't wish it was easier; wish you were better!"

Above: Baby colt, Stallion, and Clydesdale enjoying the view from the top of Kuliouou! Thanks to Josh for the photo skills and Rome for hiking up with her iPhone!

Today's WOD:

Day 15 of the 90-day Paleo Challenge!

50 days till the 2013 CrossFit Games Open!

A. Take 15 minutes to build to a heavy-ish Split Jerk.

B. Deadlift
* Set 1 - 10 reps @ 45-50%
* Set 2 - 10 reps @ 50-55%
* Set 3 - 8 reps @ 65-75%
* Set 4 - 6 reps @ 75-80%
* Set 5 - 4 reps @ 80-85%
Rest 3-minutes between sets. Must use Neutral Grip.
Try to go heavier than last week.

C. Every minute on the minute for 5-minutes:
10 Shoulder to Overhead (135/95 lbs.)
20 Double-Unders

Class Scheduling Reminder - MLK Day, Monday, January 21, 2013 we will follow a Holiday Schedule: 8:30am, 10:00am, and Noon.

Yesterday's WOD Board:

"When you learn, teach, when you get, give."

-Maya Angelou

Today's WOD:

Day 14 of the 90-day Paleo Challenge!

51 days till the 2013 CrossFit Games Open!

A. Three sets, not for time, of:
15′ Rope Climbs x 1-2 ascents
L-Sit x 30 seconds
Alternating Pistols x 20 reps

B. Six sets of:
Hang Clean + Clean
Rest 2 minutes

C. 4 sets for times, of:
5 Squat Cleans (185/125 lbs.)
10 Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Double-Unders
Rest 3-minutes

Yesterday's WOD Board:

"You will get what you want, when you stop making excuses on why you don't have it." 

-Unknown

Above: Paleo Banana Doughnut with Dark Chocolate Coffee glaze from Paleo OMG, baked by Marsha Durbin! OMG is right! This thing was AMAZING!

Today's WOD:

Day 14 of the 90-day Paleo Challenge!

51 days till the 2013 CrossFit Games Open!

A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed

B. Three sets of:
Snatch Pull x 3 reps @ 100-105%
Rest as needed

C. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

In honor of Martin Luther King Day, Monday, January 21st, we will be following a holiday schedule: 8:30am, 10:00am, and Noon.

Saturday's WOD Board:

"Motivation will always beat mere talent." 

-Norman R. Augustine

Above: Kuliouou Ridge trail run!

Today's WOD:

Day 14 of the 90-day Paleo Challenge!

51 days till the 2013 CrossFit Games Open!

In teams of three, with only one person working at any time, complete the following for time:

50 Hang Power Cleans (155/105 lbs)
100 Front Squats (155/105 lbs)
150 KB Swings (70/53 lbs.)
200 Burpees

In honor of Martin Luther King Day, Monday, January 21st, we will be following a holiday schedule: 8:30am, 10:00am, and Noon.

Yesterday's WOD Board:

"There is no effect more disproportionate to its cause than the happiness bestowed by a small compliment."

-Unknown

Today's WOD:
A. Three sets, not for time, of:
Rebounding Box Jumps x 10-12 reps
Alternating Pistols x 20 reps
Unbroken Toes to Bar x 10-12 reps

B. Deadlift
* Set 1 - 10 reps @ 45-50%
* Set 2 - 10 reps @ 50-55%
* Set 3 - 8 reps @ 65-75%
* Set 4 - 6 reps @ 75-80%
* Set 5 - 4 reps @ 80-85%
Rest 3-minutes between sets. Must use Neutral Grip.

C. Every minute on the minute, for 5-minutes:

6 Deadlifts (275/185 lbs.)

12 Chest to Bar Pull-ups

Yesterday's WOD Board:

'First say to yourself what you would be;

and then do what you have to do.'

-Epictetu

Above: Paleo honey chicken made by Sokheng!

Today's WOD:

Day 9 of the 90-day Paleo Challenge!

56 days till the 2013 CrossFit Games Open!

A. Take 12 minutes to practice 3 gymnastics skills of your choice.

B. AMRAP in 4-minutes, of:
10 Power Snatch (135/95 lbs.)
30 Double-Unders
Rest 4-minutes, then...

AMRAP in 4-minutes, of:
10 Power Snatch (115/75 lbs.)
30 Double-Unders

Rest 4-minutes, then...
100 Hand Release Push-ups for time.

Yesterday's WOD Board: