Check out the LCF truck! Thank you so much to Chuckie and Nichole from soular tattoo for spending the day making my truck look so awesome.

CrossFit Maui extreme is hosting the CrossFit striking seminar on August 3rd. Here is an overview of the course and some videos to watch on the course. After I watched these I was so excited to attend this course. Let me know if you have questions or if you would like to car pool.

Crossfit is a community and CrossFit Defense's charter is to make this community safer.

Your athletes change their lives by what they do inside the Box -- CrossFit Defense is all about what happens 'outside the box' - elite fitness does not guarantee your personal safety.

No one likes to talk about the subject of fear & violence, so its important that you, as a leader, find a way to inspire your athletes and community. This cannot be done without your help, you need to help us create awareness in your community for this important course

THE SPEAR SYSTEM IS ELEMENTAL AND FUNDAMENTAL TO YOUR SAFETY

Watch this video filmed at CrossFit By Overload and in 5 minutes you will understand how simple, effective and applicable this course is for you. Share with your friends and register here:

http://www.youtube.com/watch?v=VysnuMIIllE

Elite Fitness & Self-Defense

Strongman & Games start Rob Orlando interviews Coach Blauer about why you should to attend a CrossFit Defense seminar even if you plan on never getting into a fight.

This is a cool and short video with 2 CrossFit personalities sharing knowledge for you. Please register Here:

https://vimeo.com/59262764

WOD for Tuesday

Hang power snatch 2 reps overhead squat 2 reps 8 round
Met con
Run 400 15 hr push up
25 kb swings
4 rounds

Another week of awesome training!

WOD for Monday
1 1/4 back squat
5x3

Met con
15 over head lunges 25/45
20 plate g2oh 25/45
25 sit ups
12 min amrap
Cash out row 500 steady then 500 sprint

Thanks for everyone that came to the beach WOD. We had a great time. We are planing some more fun events in the future. Memorial Day WOD, another beach WOD and BBQ and more!!!

I am usually not one to put pictures of myself on the website but I found some old pics from the last snowboard contest I was in ( I got 1st and so did Megan). I thought they were cool and wanted to share.

Hey guys just a quick reminder to please pick up after yourself on your way out. I know things get left behind, but if everyone could grab your trash water bottles, tape, tee shirts etc., it would be a huge help. Thanks for always moping and wiping down the equipment, we really appreciate it!

Goals:

Is there anything you have been wanting to accomplish? Today we had several people get their first double under and pull-up. I get so excited to see you guys make gains and excel at new skills. Let us know what you would like to learn or try so we can help get you there.

Beach WOD and clean up this Saturday at baby beach. Clean up starts at 7am WOD at 8am. Check out some pics from the last beach WOD.

WOD for Thursday
Dead lift
5x3
Met-Con
5 min max reps with a 1 minute break between rounds
Wall balls
Kettlebell push press
Burpees

Beach WOD and clean up.

This Saturday we are doing a beach clean up at 7 am with a WOD to follow at 8am. We will be at baby beach and all are welcome. Please come help us take care of our beaches and get a fun beach WOD. Everyone is invited.

Wednesday WOD.

Skill:
Pull Ups
Let's practice strict, kipping, butterfly.

Met-Con
4 minutes
Get as far as you can
Rest 3 minutes
6 minutes
Get as far as you can
Rest 2 minutes
Go all the way through chipper

100 double unders
50 sit ups
40 kb swings
30 air squats
20 push ups
10 pull ups

Why is CrossFit so great?

1. I love the fact you can get an amazing workout that combines strength training, metabolic conditioning, power, speed, endurance, flexibility, power, coordination, accuracy, stamina, agility and balance.

2. No other program gives you this kind of workout day after day. Running increases cardio and stamina, while lifting weights will build strength.

3. Short intense workouts are better than long, leisurely, aerobic sessions for losing weight. Long, light aerobic sessions only burn fat while you are in session. Intense workouts help your body burn fat during the recovery period.

Get the most out of your workout!!! Give CrossFit a try!! If you're ready to schedule a FREE intro give us a call or email.

Here is a picture of Roelle giving Travis a little motivation to bump up his intensity...

WOD for Monday:

Back squat 1/2 body weight
4 Rounds Max Reps

Run 400
15 overhead squats
5 rounds

Intensity

The definition of intensity is:

Great energy, strength, concentration, vehemence, etc., as of activity, thought, or feeling.

This is what I am looking for in every WOD everyday. Intensity is what sets CrossFit apart from every other training program out there. Immediately after the WOD if you feel like going for a run around the block, I know you didn't give 100% intensity to the WOD. After the WOD, I am not sure if I should sit down or just collapse. When you're feeling like you need a break or some water, push through a few more reps dig deep and tell yourself not to quit. I promise you'll thank me once you can talk and see straight. We like to refer to this feeling as being WOD drunk. Give it a try, you might just like it.

WOD for Tuesday
For time:
Walking lunge to star noodle. Run back
50 Push-ups
50 Double-unders
25 Knees to elbows
25 Pull ups
50 Box jump, 24/20
25 Front squats, 95/65
50 Kb swings 53/35
50 Sit-ups


Remember INTENSITY!

Check out Joey. Intensity.

We will be switching the Monday/Wednesday/Friday 10 a.m. kettlebell class to an open gym format. This is a time for anyone to come in do a WOD, work on skills, just lift or train with Megan and I. I will not be coaching this open gym time, of course I will always help if you need, but I will be training myself at these times. More open gym times to come let me know if there are times you would like to have open gym hours.

WOD for Monday:

Strength:
Strict press 3x3
Push press 3x3
Push jerk 3x3

Met-Con
21,15,9
Thruster 95/65
Burpee over the bar