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Monthly Archives: December 2009
12/30/09
A test of accuracy, percision and mental fortitude! “Karen” 150 wall balls for time
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12/25/09 Merry Christmas
All we want for Christmas is CrossFit! Thanks to the hardcore holiday peeps who partook in the festivities (aka holiday gnarliness). We also were also lucky enough to be joined by Arjun’s family members Kip and Isaiah for the occasion. WOD: 12 days of CrossFit For time: On the first day of CrossFit, my trainer [...]
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12/24/09 Christmas Eve
Santa’s still hitting it hard for the holidays, are you? Work off those cookies and join us for a special holiday workout at 9am Christmas Morning! WOD 4 rounds: 8 Heavy Front Squats 200 m run Rest as needed in between.
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12/23/09
Arjun chipping away at the Chipper from Hell! WOD: Final Event ’09 Games
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12/22/09
Our new friend Graeme visiting from Crossfit Renegade in Surrey, BC, Canada stopped by for a noon WOD. He just couldn’t resist sampling our massive tires. WOD AMRAP 20 mins 10 Wallball 10 push-ups 10 pull-ups 200 m run
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12/21/09
Welcome back Kim and Asia! We missed you!!! “Diane” 21-15-9 reps for time of deadlift (225/185) hand stand push ups
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12/18/09
1. S-like body position with slightly bent knees 2. Forward lean from the ankles to employ gravity and work with it not against it 3. Pulling or lifting feet up under the hip not behind the buttocks 4. Ball of foot landing under your body (your GCM – general center of mass) 5 rounds for [...]
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12/17/09
“We can always count on Chrislyn to go all out!” “Helen” ( again) or pick 2 items from leaderboard
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12/16/09
Getting ready for the “Helen Challenge” “Helen” 400m run 21 kb swing 12 pull ups
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12/15/09
” Fun with med ball’s for the Boot Camp Big Island Ladies” Next camp starts 1/5/10,contact Coach Mahina before it fills up! “Power Cleans” 3-3-3-1-1-1
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12/14/09
“ And to think two months ago I could only do 40 squats”-sheila Tonights Wod had 300! Also, congrats goes out to Hope and Sara for completing the Honolulu marathon this last Sunday. “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
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12/12/09
“Boot Camp Big Island Ladies” learning proper running technique on their thrid day of camp. AMRAP in 20 min. of 200m run 10 pull ups 13 ring push ups 20 kb swings
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12/11/09
CrossFit Big Island gearing up to support 2009 Try-Go-Athon: Swim, Run, Paddle. Sat. Dec. 12, 2009 .5 Mile Rough Water Swim at Richardsons 3.2 Mile Run to Prince Kuhio Kalanianiole Park Launch into Hilo Bay to Paddle Race morning registration and check-in for numbering at Richardson’s starting at 7:30 AM. Race starts at 9:30. Race [...]
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12/10/09
” Another day, another WOD with our ladies killing it! Great job tonight!” “Annie” 50-40-30-20-10 Double Unders Sit ups
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12/9/09
Heather as Rx’d, and killing it! “Lumberjack 20″ 20 Deadlift 275/205 400m run 20 kb 2pood/1.5pood 400m run 20 ohs 115/85 400mrun 20 burpees 400m run 20 pull ups chest to bar 400m run 20 box jumps 400m run 20 db squat cleans 45/35
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12/8/09
“Joel tryng to get back in the game” “Push Jerk” 1-1-1-1-1-1-1
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12/7/09
Big cheers to Ryan on your Level 1 Cert! WOD: 3 Rounds 800 m Run 21 Power Cleans (M#155, W#115)
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12/5/09
Happy Birthday Hina! “Mahina’s 24th birthday WOD” 3 rounds for time of 29 push press 29 wall ball 29 box jumps
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12/4/09
“Celebrating our 1 year anniversary with some bubbles” Our first WOD ever!!!! ” Thursday Gone Bad” 3 X 5 1 min rounds of Sumo deadlift high pull 75/55 jumping pull ups burpees jump rope singles kb swing 55/35
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12/3/09
Kristina’s first experience with the snatch. “Randy” 75 power snatch ( 75#/55#)
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12/2/09
What a fun night!!!!! Aloha to the D.C. boys representing their east coast affiliate. “Helen” 400m run 21 kb swing 12 pull ups
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12/1/09
SMT getting the gym ready- 12/1/2008 “Fight Gone Bad” 3x 5 min rounds. 1 min at each station with 1 min rest at the end of the round sumo deadlift high pull push press wall ball row (kcal) box jumps
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12/31/09 New Years Eve