Lahaina CrossFit

2012-01-29T22:45:00.001-08:00

Wendler strength cycle starts Monday.

We are going to start hit up our first week of squats in the morning. After our strength we have a "fun" met-con planed.

Here are some photos from last weeks 1 rep max testing.

2012-01-24T23:18:00.001-08:00

Deadlifts in the morning! Wednesday we will test our 1RM dead lift. Remember to take your time loading up the bar maintain a neutral spine and weight in the heels. We will go over the set up in great detail tomorrow to ensure safe and effective lifts. After we will have a short met-con to get the heart going. Here are some pics from Tuesday's WOD.

2012-01-23T22:54:00.001-08:00

Today was our first day of 1 rep max testing. Everyone did a great job and as usual set some BIG numbers. Here is a link with more info about the wendler 5/3/1 program we will be starting on Monday. If you have an iPhone or iPad there is a great free app that will help track and keep your weights as we train. Just look up wendler in the app store. Wednesday we are dead lifting so get ready to lift heavy stuff!
WOD for Tuesday:

8 rounds for time
5 clean and jerks 135/95
20 swings 53/35
5 back to front burpees

Should be fun!

2012-01-22T21:57:00.001-08:00

This Saturday was the Second Annual Winter Strength Challenge. Big MAHALO'S to everyone that came out to help and participate. All the athletes gave 100% & the WOD's were intense! It was a close race for all three WOD's and in the end there was a tie for the men. So the only way to settle it was a head to head battle; first person to get 20 wall balls wins. Our very own Freddie came home with 1st place. RFM's badass, Frank, took second and Russell, who trains by himself, took 3rd. Derick from RFM did throw his shoe at me which should have disqualified him, but he did earn his 4th place spot. The women were amazing! Andrea from Upcountry took home 1st. Amy and Liz represented LCF taking home 2nd and 3rd place. The best part is we raised money and food for the Maui Food Bank. Thank you for making this a HUGE success.

This week at the box we will be testing our 1 rep max in the squat, dead lift and push press. Next week we are going to start the 5,3,1 wendler strength program. If you miss one of the days we test there will be time to make up later in the week or on Saturday.

Let's get ready train hard this week!

And the WOD's are:

2012-01-16T10:03:00.001-08:00

Second Annual Winter Strength Challenge is this Saturday at 10am. We are raising food and money for the Maui Food Bank so please come by and support the cause. We will have a raffle throughout the event and prizes for our competitors.

The WOD's

Row 1000 meters
30 cleans 135/85
30 box jumps 24/20
Row 500

2.

Squat clean thruster total pounds lifted in 5 minutes.

3.

2 rounds
100 double unders
50 air squats
25 hr push up
12 pull ups

Get ready for a super fun day of sweat! Email or Call me for questions!

2012-01-14T15:47:00.001-08:00

Kawika and joe stayed after this morning to tackle a hell of a HERO WOD ADAMBROWN.

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

It was tough but these two finished in 37:36. Way to go fellas!!!

2011-12-27T09:59:00.001-08:00

HAPPY BIRTHDAY MIKEY!!!!

Mikey has been training with us for about a year and has made huge changes. Quit smoking and sugar!!
So come in and wish Mikey a happy birthday.

2011-12-23T15:38:00.001-08:00

Merry Christmas!

We will have normal scheduled class tomorrow and all next week. No excuses come in and WOD with us. Here are some pics from this mornings stupid human tricks and tire flip cash out.

2011-12-21T15:35:00.001-08:00

WOD for today:
ANGIE
100 pull ups
100 push ups
100 sit ups
100 air squats
For time.

Liz got some battle scars and Kawika mastered the muscle up! It's been a good day so far.

2011-12-20T14:26:00.001-08:00

Today we say farewell to our good friend Ben. Ben has been at LCF for about a year and has become a staple in the 9 am class. I am happy to say Ben is moving to Florida to open a box of own. I know it will be a huge success. Ben will be missed as part of the LCF crew.
Good luck my friend!

I would also like to congratulate Becky on mastering the double under today after only 3 weeks of CrossFit. Great work!

2011-12-19T08:45:00.001-08:00

Happy holiday WOD's.

Party Time!!

2011-12-05T23:42:00.001-08:00

This Friday will be our Holiday party for all of our awesome LCF family and friends. Please bring a dish or drink to share (non paleo o.k.). The morning classes will be regular schedule but we will only have the 4pm and 5pm classes on Friday. Saturday is Siena's 3rd Birthday at airport beach from 11 to1 everyone is invited to celebrate with Siena and the good news is we only have to do 3 birthday burpees! This is going to be a great weekend so come party with us.

WOD for Tuesday:
5 RFT
7 barbell beast makers
20 box jumps

THEN

pull up, ring dip or handstand push up practice.

2011-12-02T09:49:00.001-08:00

Let's get "NUTTS"

Hero WOD today come and share the pain.

2011-11-29T23:19:00.001-08:00

Yesterday's WOD got my back and hamstrings nice and tight. I think the 3000 or so swings we might be to blame. Today felt pretty good nice short high intensity met-con and a good strength WOD. So that brings me to Wednesdays WOD let's have some fun with kettlebells. We are gonna do some clean and press variations and a mobility warm up. Get ready to have some fun.

One more thing next time you need a weight vest for some pull ups just ask Siena to hold on to your legs!

Thanksgiving Day WOD

2011-11-21T23:19:00.001-08:00

Thanksgiving day we will be open for 8am class only. Sorry for any inconvenience but we will have a great WOD for everyone. Eat turkey, mashed potatoes, pumpkin pie and wine (all paleo of course) come on back on black Friday with our normal schedule.

2011-11-16T22:58:00.001-08:00

I really enjoyed doing our strength after the met-con today. So lets do it again tomorrow!
MET-CON
RUN 200
30 BOX JUMPS/30 LUNGES
RUN 400
20 BOX JUMPS/20 LUNGES
RUN 800
10 BOX JUMPS/10 LUNGES

STRENGTH
BACK SQUAT 3X10 AT 60% 1 REP MAX

Here are a couple of pics from our team FRAN WOD last Saturday

2011-11-09T16:56:00.000-08:00

Front squats are going to be our strength WOD today. I want to stress the importance of proper squat form. Today should really be about working the depth of the squat and leading with high elbows out in front of your body. The entire time you're squatting, I want you to tell yourself "elbows up!" As for the MET-CON, remember the clock is running to keep you moving, not to encourage bad form to get a faster time. Take the extra 30 seconds to get full range of motion in the wall ball, open the hips at the top of the box jump and lock the elbows on the push press.

Remember to have fun!

P.S. Check out http://www.fitbomb.com/ really cool site!

Run for the hills

2011-11-08T10:08:00.001-08:00

Get those running shoes on! Four laps around the loop with some push ups, squats, burpees and pull ups.

We also have Big Mike, Anthony and Gina from my favorite gym that I have never been too, Diablo CrossFit.

2011-11-03T11:24:00.001-07:00

WOD today is gonna be sweaty. Humidity, intensity, motivation that's what's going on down here at LCF! Come join the fun.

2011-11-02T10:42:00.001-07:00

Great morning WOD so far. The energy is high and as usual people are pushing to the limit! Halloween is over so get rid of the candy around the house and back to proper eating. Get ready for some intense WOD's through the holiday season I know there is going to be tempting treats everywhere you look. Remember to eat clean and train hard and we can save ourselves the extra holiday pounds!

Xterra recovery WOD

2011-10-23T20:12:00.001-07:00

My calves are so sore after running in minimus shoes for the first time I think we should skip running on Monday. So we will perform 200 ground to overhead. Here is the fun part every minute perform 3 burpees. I am looking forward to this one!

See you in the am and remember it's bring a friend week so grab a buddy and share the pain!

Some of our friends sharing the pain Saturday morning.

XTERRA Trail Run

2011-10-21T00:11:00.000-07:00

This Saturday is the Kapalua XTERRA trail run 5k and 10k. We will not have a Sat. morning class as we have about 22 athletes running in the race. Please feel free to come up to watch and support your fellow CrossFiter's. I hear Lance Armstrong is on island and will be at the race maybe we can get a group picture with him. I would like to have all our runners meet at the starting line about 8:20 for a group meeting and before picture.

Hope to see everyone there!

Oly Cert in Maui!!

2011-10-18T00:04:00.000-07:00

Ok, so I know we have some time ahead of us but we need time to plan for the FIRST ever CrossFit Olympic Lifting Certification in Maui, Hi at Lahaina CrossFit. The dates are August 18th & 19th of 2012 with the one and only Coach Burgner! There are only 40 spots available and this certification will sell out! Please contact me with any and all questions. We can also get a group rate at the Westin if you are looking for accommodations, so let me know! We're also going to offer everyone coming for the cert a FREE week of WOD's at LCF. So come on over, do some WOD's & learn some Oly lifts, go to the beach and have a good time!

Click here: http://www.regonline.com/Register/Checkin.aspx?EventID=1021376

Easy reading

2011-10-16T00:00:00.001-07:00

Looking for a new book for your book club? I have a great one! The Paleo Solution by Robb Wolf. This really is a must read for everyone in search of a healthier lifestyle. The book Is funny, informative, easy to understand and even has a 30 day meal plan to follow and get on track to your goals. Another great resource for those of you that need more help in the kitchen check out paleoplan.com the no-oatmeal is my favorite breakfast. Anyway good luck and let me know if you need any help.

Beach WOD today

2011-10-15T10:06:00.001-07:00

There will be no 8am class at the box today. We will be meeting at 505 front st in Lahaina. Just walk down in front of pacific o and look for the group of people hanging out doing burpees.

See you there!

Is CrossFit working?

2011-10-11T01:02:00.000-07:00

"I have been doing CrossFit for a month now and I haven't lost any weight yet, is this working?"
I get this question a lot. So what's the answer? Well first off, if weight loss is your overall goal you have to remember that you did not gain that extra weight in a month so why would you lose the extra weight in a month? It probably took a year or longer to gain the extra weight slowly, so that's the way it comes off slowly.
Now how do we lose the weight? You're on the right track! Doing CrossFit 3 to 4 days a week is a great way to start. The next step is to tighten up your diet. Start by getting a food journal and write down everything you eat, in detail. 80% of your meals should be good choices: meat, veggies, some fruit and nuts. 20% can be a little less strict, but that does not mean a Snickers bar for breakfast. If your schedule is like mine, up at 5 a.m. and then off to the gym and then home at 7 p.m. with dinner & bed, you will have to do a little more planing to stay on track. I prep breakfast the night before, keep jerky at the gym, Lara Bars in the car and snack on trail mix throughout the day. If I am out of food I will take PROGENEX shake to hold me over. Like I said, you're on the right track just keep attacking the WOD's like a rabid grizzly bear on meth, watch what your eating and remember muscle weighs more then fat and burns more calories at rest. If you need more help with nutrition let me know and lets dial in you diet!

Here is a pic to back me up.

WOD for Tuesday 10.11.11

As Many Girls As Possible:
40 minutes complete:
ANNIE
DIANE
10 RNDS CINDY
FRAN
KAREN
GRACE
AMANDA

Have fun!!!

Oly lifting

2011-10-07T17:02:00.001-07:00

We are lucky enough to have David and Jocelyn Riley, owners of CrossFit Brio in Saskatoon, here to help us with some snatches. This morning was awesome! There were about 12 of us going through the progressions of the snatch and a few of us even PR'd our squat snatch. They will be back tonight at 6 pm to help out with the evening crew. Come on in!! It was a lot of fun and very informative!

Tomorrow is the West Maui Health and Wellness Expo at the Cannery Mall in Lahaina. I would love for everyone to come by and say "hi". We gotta represent, as we are the only CrossFit in Lahaina and we want people to see our supportive community of CF'ers.

Happy Wednesday!

2011-09-28T09:46:00.001-07:00

Weighted step ups, sandbag runs, 1000 meter row, sledge hammer strikes, supine ring rows and more..... Come have some fun today!

FGB, HANA RELAY AND MARATHON

2011-09-25T22:22:00.001-07:00

I know, I 'm a little late on all this info, but I am so proud of all these crazy guys and gals! Great job to all the people that went to RFM with us last weekend for FGB. We had a few first timers and a few second timers. Kristelle got a 234 after only 2 weeks of CrossFit andJames got a 240 Rx'd for his first fight. Great job to everyone James, Kristelle, Mikey, Victor, Tina, Brandie, Matt, Clint, Megan, Siena ,Cruz, Bob and Me!

Our Hana relay teams kicked ass! We had so much fun and once again the CrossFit teams represented!!! I was the driver for the "fun" team and we definitely had more fun then the orange team. HAHA... Next year I will be running along with you guys so I will need my team sprinting each leg of the race to make up for my slow running pace.

The Marathon concluded our active few weekends. We had Clint shaving 9 mins off his time from last year running the half in 1:49:00! GREAT JOB CLINT!!! Amina ran the full 26.2, you are one crazy girl. Great job! Joan ran the half after a week in wine country; that is AWESOME. Tina and Mark both completed their first 1/2 marathon's. Neither one started as runners, but they both are NOW! Then there is my wonderful wife Megan, she ran the 1/2 with no training at all. The last time she ran a mile was a little over a year ago. I am so proud of her. This proves anything is possible, all you have to do is try.

FGB with RFM

2011-09-16T16:54:00.000-07:00

Hey everyone we will be meeting at LCF Saturday afternoon to head over to Raw Fitness Maui and do Fight Gone Bad. Please be at the box around 3:30 and there will be a bbq after the fight so bring some stuff to eat and drink. This a great event and huge fund raiser so RFM is asking for a $20 donation to add to the 1.5 million already collected.

Thanks for the support see you guys tomorrow!!

1 rm back squat today!

2011-09-13T16:00:00.001-07:00

So today we will determine our 1 rep max back squat. This information is important for the next few weeks of WOD's. If you are planing on skipping today I suggest you rethink your plans. So far we have had several people above 300lbs and a few girls squat more then their body weight. Remember ending classes are 4,5,6 pm. See you here.

Back squats and front squats

2011-09-09T13:23:00.001-07:00

Today has been awesom! We have had several girls squat there bodyweight or more for reps of 5! The guys also had a good showing of strength getting in the 300lb range for reps of 5. Also we welcome back Luke and Najlia Kayeem the owners of CrossFit Scottsdale. Luke and najila will be here tomorrow morn to assist with the 8am class as I will be the driver for our hana relay teams. Wish them luck cause for every minute they are behind the winners they will perform 100 burpees.

Have a great weekend either at the box or in Hana!

FGB6

2011-09-07T16:18:00.000-07:00

We have been holding Fight Gone Bad practice sessions on Saturday mornings in order to prepare for battle. So as the we get closer to the 17th, lets get our game face on! If you would like to come in before class or stay after (some of you already do) and work on rowing, jumping, pressing, wall balls etc....my doors are always open.

So the deal is, on Saturday the 17th, we will meet at LCF about 3:00ish. Then go to Starbucks for some caffeine and then all head over to Raw Maui Fitness in Wailuku. FGB promptly starts at 5:00. After the WOD there will be a pot luck dinner so please bring a "paleo-ish" dish to share. Last year we had about 12 athletes from LCF go, so I hope we can get more this year. Let me know if you're interested!! This is a great chance to meet other CFers here on Maui.

This is me last year!

2011-09-07T01:44:00.000-07:00

Today's WOD will start with 100 kb swing "buy in" we will be doing Russian swings with one hand at a time. 20 right 20 left 15R,15L,10R,10L,5R,5L. The goal is to perform all 100 swings with out putting the bell down. Make sure the hips are doing all the work there should be no lifting with the shoulder and at chest height the bell looks like an extension of the arm. As the bell comes down load up the hips and hamstrings keeping the back flat and spine neutral. EXPLODE from the bottom and repeat.

This is a brief description of the swing remember to stat tight and use your hips to do the work!

Now Is The Time!

2011-09-05T16:54:00.000-07:00

We have few open spots left in our morning and evening classes. Now is the time to come a try a class and if your not convinced CrossFit is the best workout you ever had then let me give you a WEEK FREE to change your mind.

We offer 43 classes per week so there has to be a time that works for you. The keiki area is up and running so bring the little ones to watch mom and dad get fit! Best of all the keiki zone is FREE. Teen CrossFit classes are in full swing on Mon/Wed/Fri at 3pm. If you have a teen athlete or just want your kids to be active this is the perfect class for them.

Not sure if your ready for group classes? We have several coaches with some personal training spots open (myself included).

No excuses left! Give us a week and we will change your health, fitness and life.

2011-08-31T18:41:00.001-07:00

Today's WOD

Renegade row 5x5

Then 10 down to 1
H2H kb swings
Pull ups
Wall ball

2011-08-28T12:37:00.001-07:00

Great team WOD this morning. Teams of 2 Run 200 meters
100 cleans
Run 200
100 box jumps
Run 200
100 swings

The FGB practice.
3 round of 60 sec row rest 60 sec.
Then push press 60 sec on 60 sec rest 3 rounds.

Have a good weekend!

Jump ropes

2011-08-25T00:49:00.001-07:00

We got a huge box of ropes from www.buyjumpropes.net these ropes are killer! Fast, light weight, affordable and they hurt real bad when they whip you! Get ready for some double under goodness.

Beach day Sunday

2011-08-18T17:25:00.001-07:00

Hey everyone please join us this Sunday at launiopoko beach park at 11am for a WOD and BBQ. We will be there to help raise food or funds for kalee's retirement horse stables. This summer has been really hot and hard on the animals so a bag of apples, carrots or even a bail of hay would be a huge help. We will do a beach WOD and tug o war then a BBQ and surf. So bring a board a beach chair something for the grill and let's have some fun!

Stay Consistent!

2011-08-13T17:39:00.000-07:00

Staying consistent is the most the most important thing. I know work, kids, summer swells, traffic and a host of other reasons we miss WOD's, meals, sleep etc... Lets make a plan on Sunday map out your week write down your schedule and do your best to stick to it! Let me know how I can help. Do you need more class times? help with meal planing? motivation to get in to the box? Utilize me, Tina, Abby, Brandie or Keenan to your advantage we also have a ton of other box owners that come through the box and I know they are always willing to share there knowledge.

Now let's set some goals. This week I want everyone to write down a goal long or short term. It can be something like power clean 50% of your body weight or eat paleo for 1 week. Whatever you want but lets challenge ourselves (myself included).

I promise everyone results as long as you stay consistent so lets give it a shot!

Here is a little pop quiz:
Which one are we gonna choose this week?

CrossFit Celebrity

2011-08-12T00:25:00.001-07:00

Over the last few days we have the honor of having Matt and Cherie Chan WODing with us. Matt finished 10th and Cherie finished 40th in the games this year. They are also owners of CrossFit Verve and both work for HQ. I have been very impressed with our LCF athletes pushing hard along side these two. If you want to see how you stack-up, today's WOD was:
5 RFT
25 Russian swings 70 lbs
20 split squats
15 push press (total not per side).
Matt's time was 7:22
Cherie did a 35lb kb and killed the WOD in 9:20

Good luck!

Victor Celebrates 1 year!

2011-08-05T16:44:00.000-07:00

Here is another great story about our very first member, Victor. When we opened we had no members, no awareness in the community and no one knew about CrossFit. I went down to our favorite place for lunch, Aloha Mixed Plate, where I sat down with my wife and daughter. Our waiter (Victor) asked how we were, what we wanted to drink, the usual stuff. We began to talk and I said I am opening a gym, you should bring some co-workers by and check it out. Guess what?? He actually did! Victor has been with us ever since. I have seen a huge change in his physique, strength, endurance, power and stamina, just to name a few. He is now 23lbs lighter and was already a happy guy, but now he is always smiling. I would like to thank Victor for coming to some guys new gym and giving CrossFit a shot. He has become a friend and a great part of our community.

Thanks Vic!! now do 10 burpees...

Box Jumps

2011-08-04T01:41:00.000-07:00

This is not post about somebody doing a 60in box jump or anything like that. Instead I would like touch on the foot placement during a box jump. The athletes at LCF hear me constantly saying put your whole foot on the box then open the hips at the top. So this morning as I was giving my usual box jump speal and demo of what not to do during the jump and how your foot can slip off the box if only your toes are on the box. So of course my foot slips off the box and I get a massive shinner all the way down my leg. I think I drove my point home today. So next time box jumps come around make sure you get your foot on the box!

2011-07-29T02:12:00.000-07:00

Today I would like to feature two of our awesome athletes:

Blake came to us about 2 months ago. His first day at LCF was a tough WOD as usual and by the end of it, I wasn't sure if Blake enjoyed the pain as much as I enjoyed watching him push through. Blake showed up the next morning ready for more and has been hitting it hard everyday since. I would have to say the one thing I noticed most about him, besides his shrinking waist line, is his strength. A few days ago I thought to myself "that is a little to much weight on the bar for him". But to my surprise he killed that WOD Rx'd all the way!

Here is some fun info about Blake:

Starting wt: 205lbs

Current wt: 195lbs

Favorite movement: Deadlift

Least favorite: WALL BALLS!!!!

BIGGEST change so far: slimming down

What do you like most about LCF? When the WOD is over!

What cool nickname do you want? Vert

Next up is Bonnie. Bonnie has been with us for 4 months now and all I can say WOW! Everyday at 6am or 7am she rolls up to LCF ready to do work! I have seen her body, strength, endurance, stamina and outlook on CrossFit change everyday. My favorite thing happened to Bonnie today, she graduated to the blue band for pull ups and got her first double under! In my opinion one of the hardest body weight movements to master and the most frustrating single modality movements to master. These are huge accomplishments for the athlete and the coach. I am so proud of Bonnie and very happy she found us. I love watching people excel in and out of our box and look forward the helping Bonnie along this journey.

Fun Bonnie facts:

Down 17lbs!

What do you like most about LCF? The strength and energy after the WOD.

Favorite WOD? Anything with Deadlifts.

Greatest accomplishment so far? Pull ups with blue band

What's your cool nickname? Snapper

Way to go you two!! Keep it up!

THEN NOW

Busiest day so far!

2011-07-27T15:08:00.001-07:00

Thanks to all of you that came in on Monday we had a total of 67 CrossFit athletes WOD with us. Everyday our LCF community grows bigger and bigger. We have a lot of new people and awesome visitors in the box. Please introduce yourself if you see a new face at LCF. We want to make everyone feel welcome so please continue to cheer each other on during the WOD's and high fives after the WOD. LCF is a unique, fun and energetic environment thanks to all of you!

Thank you for a wonderful year!

2011-07-23T21:07:00.001-07:00

Last was a great time thank you to everyone that came out to celebrate our 1yr anniversary and grand opening of the new box. LCF is an amazing because of our amazing members we could not have done this without all of your help and support. Megan and I were so happy to hangout with everyone. Thanks once again we had a great time and look forward to the next LCF party!

Best Coach on Maui?

2011-07-20T01:17:00.000-07:00

Well I don't want to brag but I was very excited to hear I won "Best Coach on Maui". I love what I do and am very passionate about CrossFit, nutrition and healthy living. I am lucky enough to do what I love for a living and better yet, on Maui! Thank you so much to all that voted, I am so grateful for all of you. Next year let's kick 24hr fitness out of that #1 gym category and put Lahaina CrossFit in their place.

Thanks again for voting and believing in me and in LCF!

Here is the link: http://www.mauitime.com/1directorytablebody.lasso?-token.dirparcat=17381.113117&-token.dirsource=17386.113117#543

2011-07-13T17:18:00.001-07:00

I thought it would be a good idea to do FRAN. Only one problem our pull up rig won't be here till Friday. So we replaced pull ups with burpees. This completely changed the WOD. I never thought I would say this but would much rather do pull ups than burpees next time FRAN comes to town! Here's is a pic of some of our awesome athletes banging it out.

2011-07-12T18:01:00.001-07:00

We found dinner at the kula farm stand.

2011-07-09T01:38:00.001-07:00

We have the honor of having Troy from Santa Cruz getting his WOD on with us this week. Troy is competing in the games this month and set the score to beat for today's WOD.
12 min amrap.
7 ground to overhead.
9 double unders
12 air squats.
11 rounds + 22 reps!

Happy 4th

2011-07-04T11:48:00.001-07:00

Just a great day to WOD here at LCF. We are following the main site today and doing MORRISON. So far everyone has really pushed hard and a couple even met pukie.

4th of July

2011-07-02T09:57:00.001-07:00

Happy 4th of July weekend! I hope everyone has fun bbq' s and beach days planed. We will be open for our regularly scheduled morning classes only on Monday. Come on in and start your day with a fun 4th of July WOD.

Have a fun and safe weekend!

The fight was bad!

2011-06-27T22:12:00.001-07:00

Well I survived our first day! Thanks to everyone who came in and sweat with us today.

First day at new box!

2011-06-27T15:16:00.001-07:00

Well we did it. We moved into our new expanded box in one weekend. We could not have done it without the help and support of our amazing LCF community. Thank you so much!

The only way to celebrate is with a little WOD named Fight Gone Bad!

DEC 17TH

2010-12-17T23:53:00.000-08:00

Me and Jason Khalipa

Jason gettin some butterflys in the partner WOD

Group warm up I think we fit 16 in 1000 sq feet

We are lucky to have a CrossFit in a place where we get visitors from far and wide. The only bummer is we have to say goodbye. Thank you to all of you that come in and sweat with us while on vacation! Here a couple pics of our great crew and vistors gettin down at LCF.

DEC 12TH

2010-12-12T11:08:00.000-08:00

We were very excited to have Jason Khalipa join us for a couple of days. Our athletes really pushed hard in the Sat morn. WOD.

30,20,10,5
185LB DEADLIFT
AIR SQUAT
35LB DB P. PRESS
WALKING LUNGES

Jason K. finished in 6:11 and our next athlete was just 2 min behind!

Enjoy your rest day and get ready for tomorrow..

Fell off the posting wagon

2010-10-18T17:05:00.000-07:00

Aloha everyone,

Sorry for not posting in awhile I will stay up on it from now on!

Just want to send a big mahalo to all that have been putting in the sweat and tears down at the sweat box with us over the last month or two. I am so happy with our growing ohana of fitness freaks and strength athletes. You guy make Lahaina CF a fun place to be!

We will be welcoming back Clint and Brandie this week they should be back from getting married in Texas Wed. or Thurs. I think? All I know is we can give them some wedding day burpees!

Todays WOD

8,6,4,2

Push Press

MetCon:

12,10,8,6,8,10,12

Hang Clean

Front Squat

Push Jerk

Also we have a ROCKIN STEREO NOW!! Thanks to Jonathan and Victor.

What a Week!

2010-09-23T23:53:00.000-07:00

Another week comes to an end. Lets look at a few highlights, on dealift day we had our old PR's completly distroyed! Jonathan pulled 350lbs, Tina went from 120 to 185 in ONLY 28 days of CrossFit, Brandie jumped to 170lbs, Debra pulled 155lbs, Dan-o the big lifter set the record at 375lbs, and berni made 190lbs look easy.

FGB V is Saturday we had a great practice today and cant wait to go to Raw Fitness Maui for the event. Feel free to come by and cheer us on or better yet jump intoone of the heats.

FRAN

2010-09-02T13:28:00.000-07:00

HERE IS A GREAT VIDEO OF FRAN SCALED TO MANY DIFFERENT FITNESS LEVELS. WE HAD PEOPLE GOING RX'D ALL THE WAY TO 15LB DUMBELLS AND ASSISTED PULL UPS.

WOD

2010-08-23T13:11:00.000-07:00

This is a real fun WOD we did today.

SDHP
PUSH PRESS
RING ROW OR PULL UP

ROUND 1
2,4,6,8,10,12,14 TIME:
REST 3 MIN
ROUND 2
14,12,10,8,6,4,2 TIME:

TRY TO BEAT YOUR ROUND 1 TIME!

So many new people!!

2010-08-16T17:52:00.000-07:00

Great job to all of the newbies!!! It is so much fun putting people through there first WOD or finishing their first week. All the new people have been right there with our vetrans. Keep it up everyone. The weights are going up and the times are coming down!!

Lets grt outside

2010-08-07T13:14:00.000-07:00

Its a great day for outdoor workouts.

5 rounds for time:

10 push ups
20 sit ups
30 steps walking lunge, sprint back to where you started your lunges.

Then go surf, hike, bike, jog, swim, paddle or just enjoy the sun and outdoors..

7/30/10

2010-07-30T12:25:00.000-07:00

Well its been a little while, my mother in law has been here and the post have been neglected. SORRY!

So here is todays WOD we had a great time hitting this one today,

10,9,8,7,6,5,4,3,2,1

SWINGS

SQUATS HOLDING KB

CHEST TO DECK PUSH UPS

HERE IS A LITTLE VIDEO OF HOW WE TRAIN OUR ABS JUST IN CASE YOU HAD QUESTIONS ABOUT THAT.

Walk this way!

2010-07-13T11:14:00.000-07:00

SKILL PRACTICE
SUMO DEADLIFT HIGH PULL (SDHP)
REMEMBER ELBOWS HIGH AND OUTSIDE

WOD
4 ROUNDS
BARBELL OVERHEAD WALKING LUNGE 20 STEPS
5 BURPEES
OH LUNGES BACK
10 SDHP

NUTRITION TIP:

REMEMBER WHEN STARTING ZONE OR PALEO LETS EASE INTO IT AS TO SET US UP TO SUCCEED NOT FAIL. QUIT EATING ALL THE REGULAR FOODS YOU HAVE BEEN EATING MIGHT JUST BE TOO HARD AT FIRST. SO I SAY NO WHITE AT NIGHT! BREAD, PASTA, POTATO, RICE. LETS FOCUS ON LEAN MEAT AND LOTS OF FRESH SUMMER VEGGIES. ONCE THATS EASY NO WHITE AFTER 2PM AND BEFORE YOU KNOW IT NO WHITE AT ALL.

GOOD LUCK!

SORRY FOR THE LATE POST

2010-07-12T17:18:00.000-07:00

WE ARE HAVING INTERNET ISSUES TODAY!

WARM UP LIGHT JOG 800 METERS
3 ROUNDS 5 PULL UPS 10 PUSH UPS 20 SQUATS

AMRAP

10 MIN
1O THRUSTERS
20 DOUBLE UNDERS

Ineed you to workout all day!

2010-07-10T21:31:00.001-07:00

Every hour your awake perform 20 push ups....

Thats it.

Have a good Sunday.

Are they upside down?

2010-07-09T15:01:00.000-07:00

Our friends from Level 10 CF in Oroville Ca. stopped by for a WOD and some handstands.

FUN FRIDAY!

2010-07-09T00:25:00.000-07:00

4 ROUNDS FOR TIME

RUN 800 METERS
15 BOX HOPS
10 DB OR KB PUSH PRESS
5 PULL UPS

GO ALLOUT TODAY WE HAVE THE WEEKEND TO REST!

Today's WOD

2010-07-08T10:50:00.000-07:00

Good morning all,

Here we go today.

Warm up :
3 rounds
5 pull ups/ring rows
10 push ups
15 air squats
15 sit ups
samson stretch 10 to 15 sec. hold per side

WOD
5X5 Deadlift

MetCon:

Overhead db walking lunge 40 steps
21 double unders
21 ring push ups
Oh walking lunge 40 steps
15 double unders
15 ring push ups
Oh walking lunge 40 steps
12 double unders
12 ring push ups
Oh walking lunge 40 steps
9 double unders
9 ring push ups

Lots to do today so go get after it!

CHECK THIS OUT!

2010-07-07T14:12:00.000-07:00

Check out Ku'ulei from MIKE'S GYM. She came to Lahaina CrossFit for a visit and help me with my OLY Lifts.

GRACE

2010-07-07T11:08:00.000-07:00

Today we hit GRACE

30 REPS FOR TIME CLEAN AND JERK 135LBS

Dont forget to warm up, Burgner warm up and 10 min double under practice.

Have fun!

july 6th

2010-07-07T00:47:00.001-07:00

Great job to all today! We hit the WOD with a vengence

800m warm up run with 5 rounds of
CINDY
5 pull ups
10 push ups
15 air squats

Then:
10 down to 1
swings with 100m run between rounds

Finished with Tabata Burpees!

See you for tomorrows WOD

Grand Opening

2010-06-22T23:05:00.000-07:00

Lahaina CrossFit is proud to be open in Lahaina Maui!

Come visit us Sunday June 27th at 3:30pm for our Hawaiian blessing and pupu's.