CrossFit Big Island-Ali’i making the top of that pyramid look fun!

WOD

Over Head Squat

3-3-3-3-3

Congrats to our newly CrossFit Level 1 Certified coach intern Chris Formica.

Not only does Chris bring an amazing positive vibe to the box he is also very committed to improving the health and well being of our Island ohana. Way to go Chris! We are so very stoked to have you on board.

WOD

“Fran”

21-15-9

Thruster(95/65)

Pull up

Food as fuel.
Food is so important to how you feel and perform as an athlete. Did you know that the food you eat pre-workout is just as important as the food you eat post-workout? Working out without eating before-hand is like driving without gas in your tank. It’s not going to get you anywhere.

According to Paleo for Athletes (by Loren Cordain and Joe Friel), fat is important for pre-workout meals, especially if you’re doing heavier/longer/harder workouts. You should also avoid carbs that spike your insulin just before a workout (ie: tropical fruit) and try to ensure that they’re the kinds of carbs that are easily digestible.

Just like any meal, pre-wod meals should involve protein, fat and carbs, and it’s recommended that you eat about 1.5 to 2 hours before your workout. It’s simple – just remember, protein, fat and carbs.

Here’s are some simple pre-wod ideas:
- Chicken breast, avocado, veggies
- Boiled eggs, fruit, nuts
- Beef jerky, trail mix (nuts and dried fruit)
- Leftovers! Make extra meatballs the night before, add a simple salad with olive oil
- Poke, apple, nuts

WOD

“Dae Han”

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin. (Source: CrossFit.com)

“Hi Joel,

Attached is a picture taken somewhere in the middle of last Saturdays race in Kona.  I just wanted to share with you that this is why I CrossFit!  When we lined up at the start, Trey glanced over at us and saw a team of paddlers that were his grandparents age.  Obviously not even worth a second thought as he tried to scope out his true competition.  The look of incredulity that built on his face while we battled it out over the 6 mile course was truly priceless.  In the end, they beat us by 11 seconds.  But he will never again underestimate a CrossFit trained athlete no matter what the age!” – Sheila Cadaoas(CrossFit Big Island Bad Ass)

WOD

“Ricky”

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps(courtesy of crossfit.com)

View the full post at mobilitywod.com.

WOD

1-rep max snatch

“Hoover Ball” fun at Crossfit Big Islands sweat with your sweetie day.

Hooverball is a medicine ball game invented by President Herbert Hoover‘s personal physician to help keep then-President Hoover fit. The Hoover Presidential Library Association and the city of West Branch, Iowa, co-host a national championship each year.

In general, the game is played on a volleyball-type court of grass or sand and involves throwing a heavily weighted medicine ball over the net. Officially, in Hooverball, the medicine ball weighs about 6 lb (2.7 kg) and is thrown over an 8 ft (2.4 m) volleyball-type net. The game is scored like tennis. The ball is caught and then thrown back. The weight of the medicine ball can make the sport quite physically demanding. (source- wikipedia)

WOD

“Hidalgo”

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.(courtesy of crossfit.com)

CrossFit Big Island/ Ali’i is proud to have coach Kc and Itern coach Andy as part of our ohana. (even if they are the tallest and shortest athletes at the box)

WOD

5 rounds for time of

9 Deadlift(135/95)/ 6 Hang Power Snatch/ 3 Overhead Squats

WOD

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

 

What better way to celebrate Valentine’s Day before a special evening out than completing a CrossFit workout together? Since the saying goes… “The couple that SWEATS together, STAYS together!

WOD

front squat 2-2-2-2-2

To view the full post, go to mobilitywod.com.

WOD

10 muscle up (or muscle up progression)
100 push press (75/55 lbs)
100 m run or row