James Welch Admin

About James Welch Admin

This author has not yet filled in any details.
So far James Welch Admin has created 375 blog entries.
10 02, 2018

CHURCH SUNDAY

February 10th, 2018|

Aloha CrossFit – Group WOD

NEW HOPE KAHULUI CHURCH SERVICE
AT MAUI MALL THEATERS
8:3AM AND 10:00AM

9 02, 2018

SUCK IT UP SATURDAY!!!

February 9th, 2018|

Aloha CrossFit – Group WOD

SATURDAY SCHEDULE:
Maui Lani: 6am(comptrain), 8am, 9:15am
Kihei: 7am, 8:30am

All Kine CrossFit is having a fundraiser wod at 6:30am for Jason Tagalan, who passed away recently at 27 years old. Minimum $5 to wod. Please support if you can.

ACTIVATION

3 Rounds:

1:00 Light Row

:40s Alternating Samson’s Stretch Lunges

:30s Walkouts

:20s Goodmornings

1 Round, building in intensity:

7/5 Calorie Row

15 Deadlidts (empty bar)

10 Push-ups

1 Round:

7/5 Calories Row

10 Deadlifts (light weight)

1-2 Wall walks

1 Round:

7/5 Calories Row

5 Deadlifts (light)

3 Strict Handstand Push-ups

DEADLIFT / HSPU

ON THE 0:00…ROW/DL/HSPU

Alternating OTM x 15 (5 Rounds):

Minute 1 – 15/12 Calorie Row

Minute 2 – 5 Deadlifts

Minute 3 – :30s Max Kipping Defecit HSPU (4.5”/3”)

Building over the course of the 5 rounds.

Deadlift

Deficit Handstand Push-ups

Metcon (AMRAP – Reps)

ON THE 30:00…”HOT SEAT”

3 Rounds:

AMRAP 3: Assault Bike Calories

AMRAP 2: Power Snatches (95/65)

AMRAP 1: CTB Pull-ups

Rest 2:00 between rounds

8 02, 2018

GAME DAY FRIDAY!!!

February 8th, 2018|

Aloha CrossFit – Group WOD

“Let us therefore brace ourselves to our duties, and so bear ourselves, that if the British Empire and its Commonwealth last for a thousand years, men will still say, ‘This was their finest hour.'” -Winston Churchill

ACTIVATION

21 Calorie Bike or 400m Run

7 Wall Squats

15 Calorie Bike or 300m Run

5 Wall Squats

9 Calorie Bike or 200m Run

3 Wall Squats

followed by Barbell Warmup

STAMINA SQUAT

ON THE 0:00…STAMINA SQUAT

On the 2:00 x 6 Sets:

2 Front Squats + 4 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73%

Set #3 – 76%

Set #4 – 79%

Set #5 – 82%

Set #6 – 85%

CLEAN AND JERK

ON THE 20:00…SQUAT CLEAN AND JERK

Take 10:00 to build to a Heavy Squat Clean + Split Jerk

Set #1 – 2 Squat Clean and Jerks @ 50% of 1RM CJ

Set #2 – 2 Squat Clean and Jerks @ 60%

Set #3 – 2 Squat Clean and Jerks @ 70%

Set #4 – 2 Squat Clean and Jerks @ 75%

Set #5 – 1 Squat Clean and Jerk @ 80%

Continue to Build as you see fit to a heavy single.

Squat Clean and Jerk (Today’s Heavy Single )

Metcon (AMRAP – Rounds and Reps)

ON THE 40:00…”DOUBLE TIME”

AMRAP 10:

50 Barbell-Facing Burpees

100 Double-Unders

30 Squat Clean Thrusters (115/80)
Rx+:

150 Double-Unders

135/95

7 02, 2018

LURONG LIVING CHALLENGE SERIES

February 7th, 2018|

Aloha CrossFit – Group WOD

“Don’t be afraid to give up the good for the great.” -Steve Prefontaine

ACTIVATION

3 Rounds:

Tempo Bike (or row)- :50s Light; 10s Fast

4 Pushups

6 Alternating Spiderman and Reach

8 Dowel OHS

Followed by Barbell Warmup

Metcon (Time)

“TOES TO THE SKY”

For time with a 13-Minute Time Cap:

50 Calorie Row Buy in, then…

4 Rounds of:

10 Overhead Squats (115/75)

10 Toes to Bar
Level 2:

Front Squats (95/55)

Anchored Toes to Bar

Level 1:

Front Squats (75/45)

10 Wall Sit Ups

6 02, 2018

BODYWEIGHT WEDNESDAY

February 6th, 2018|

Aloha CrossFit – Group WOD

“Success is the ability to go from one failure to another with no loss of enthusiasm.”
– Winston Churchill
The definition of enthusiasm is “great excitement for or interest in a subject or cause”. Enthusiasm is about purpose and passion – not results

ACTIVATION

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

3 Strict Pull-Ups

6 Alternating Spidermans (each side)

9 Slow Air Squats

12 AbMat Sit-Ups

3 Burpees + 3 Box Jump Up/Step-Downs

3 Kipping Pull-Ups

3 Slow Burpee Box Jump Overs

3 CTB Pull-Ups

3 Faster Burpee Box Jump Overs

1-2 Bar Muscle-Ups or 1-2 CTB Pull-Ups

Metcon (Time)

AT THE 0:00….”GYMNASTICS”

21 Burpee Box Jump Overs (24/20)

9 Bar Muscle-Ups

15 Burpee Box Jump Overs (24/20)

7 Bar Muscle-Ups

9 Burpee Box Jump Overs (24/20)

5 Bar Muscle-Ups
Scaled:

Chest to Bar Pullups

Pullups

Banded Strict Pullups

Metcon (AMRAP – Rounds and Reps)

AT THE 20:00….”EIGHTEEN WHEELER”

AMRAP 18:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar
*FOCUS ON UNBROKEN SETS

**Row: 15/12 Calories

5 02, 2018

CONDITIONING TUESDAY!

February 5th, 2018|

Aloha CrossFit – Group WOD

“A kingdom founded on injustice never lasts.”
– Seneca
Paying back an injustice, with another injustice, does not create justice.

ACTIVATION

3:00 Light Bike

5-3-1:

Spiderman and Reach, each side

Walkouts

Low Intensity:

30 Seconds Single Unders

5 Pushups

20 Seconds Double-Unders

1 Wall Walk

10 Seconds Double-Unders

1-3 Strict Handstand Pushups

then…..

Complete HSPU Portion

Metcon (AMRAP – Rounds and Reps)

DU + HSPU

AMRAP 5:

25 Double-Unders, 2 Kipping HSPU

25 Double-Unders, 4 Kipping HSPU

25 Double-Unders. 6 Kipping HSPU

25 Double-Unders, 8 Kipping HSPU

Continue to add (2) repetitions per round to the kipping hspu, until the 5:00 cap is reached.

PUSH PRESS

PRIMER:

Pausing Jerk Drive

5 sets of 3

*Aim to start around 50% of your 1RM Push Press, and build

TRAINING:

Push Press

Build to a Heavy Set of 3

Push Press (Heavy Set of 3 reps)

Metcon (Time)

“WATERWORKS”

For Time:

50/35 Calorie Row

40 Kettlebell Swings (53/35)

30 Push Presses (115/80)

40 Kettlebell Swings (53/35)

50/35 Calorie Row

2 02, 2018

SUCK IT UP SATURDAY

February 2nd, 2018|

Aloha CrossFit – Group WOD

Saturday Schedule:
Maui Lani: 6am only
“Competitive Athlete Clinic” with Josh Akiona from 9am to 4pm.
Kihei: 7am & 8:30am

ACTIVATION

3 Rounds:

1:00 Light Row

:45s alternating Samson Stretch Lunch (each)

Snatch Warmup (empty BB)

5 Good Mornings

5 Back Squats

5 Snatch Grip Presses

5 Snatch Grip Stiff-Legged Deadlifts

5 Pausing Overhead Squats

SNATCH

SNATCH PRIMER:

On the Minute x 5

1 Pausing Snatch Deadlift

3 Hang Snatch High Puls

*Three pauses (1 second at each) – 2″ off the floor, at the knees, and at the pockets

SNATCH

OTM x 6 – 2 Power Snatches + 2 Overhead Squats

rest 1:00

OTM x 3 – 2 Squat Snatches

rest 1:00

OTM x 3 – 1 Squat Snatch

On the 0:00 – 2 PSn + 2 OHS

Set #1 – 50%

Set #2 – 53%

Set #3 – 56%

Set #4 – 59%

Set #5 – 62%

Set #6 – 65%

REST 1:00

On the 7:00 – 2 Squat Snatches

Set #7 – 70%

Set #8 – 75%

Set #9 – 80%

REST 1:00

On the 11:00 – 1 Squat Snatch

Set #10 – 85%

Set #11 – 87%

Set # 12 – 91%

Metcon (Time)

FOR TIME:

50/30 Calorie Assault Bike, 30 Thrusters (95/65)

50/30 Calorie Assault Bike, 30 Power Snatches (115/80)

50/30 Calorie Assault Bike, 30 Clean and Jerks (135/95)

*If using the rower today, complete 50/30 Calories per round.
Rx+:

5 Rope Climbs after Thrusters

5 Rope Climbs after Snatches

5 Rope Climbs after C&J

Metcon (AMRAP – Reps)

“HEAVE-HO” TEAM VERSION

In Teams of 3, AMRAP 25:

100/75 Calorie Assault Bike

75 Thrusters (95/65), 10 Rope Climbs

100/75 Calorie Assault Bike

75 Power Snatches (115/80), 10 Rope Climbs

100/75 Calorie Assault Bike

75 Clean and Jerks (135/95), 10 Rope Climbs
Rx: no rope climbs

1 02, 2018

GAME DAY FRIDAY

February 1st, 2018|

Aloha CrossFit – Group WOD

“A fall into a ditch makes you wiser.” -Chinese Proverb

ACTIVATION

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

3 Strict Pull-Ups

6 Alternating Spiderman and Reach (each side)

9 Slow Air Squats

12 AbMat Sit-Ups

:20s Samson Stretch each side

:20s of Singles or Doubles

Metcon (Time)

“TREAD WATER”

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Last completed 7/12/17

Rx+: Chest to Bar “Cindy”

BODY ARMOR

Not for score, but for quality.

MINUTES 0:00 – 5:00

Handstand Floater Practice (or Free Standing Handstand Practice)

MINUTES 5:00 – 10:00

A) 5 Pausing Ring Rows (3 second pause at top)

B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)

MINUTES 10:00 – 15:00

A) 3 Inchworms

B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each rep

31 01, 2018

LURONG LIVING CHALLENGE SERIES

January 31st, 2018|

Aloha CrossFit – Group WOD

“To give anything less than your best is to sacrifice the gift.” -Steve Prefontaine

ACTIVATION

400m Run

3 rounds of “strict cindy”

5 strict pullups

10 pushups

15 air squats

followed by…

7 slow wall squats

followed by…

Barbell Warmup

Metcon (AMRAP – Reps)

CHIPPER WITH A CHERRY

7 Minute Chipper:

In 7 minutes complete as many rounds and reps of:

30 Deadlifts (225/135)

60 Wall Balls (20/14)

90 Double Unders

Then with the remaining time, AMRAP of:

Bar Muscle Ups
Level 2:

Deadlifts (135/85)

Wall Balls (14/10)

45 Double Unders or 90 Singles

AMRAP: Pull Ups

Level 1:

Deadlifts (95/55)

Wall Balls (14@9ft/10@8ft)

90 Singles

AMRAP: Ring Rows

30 01, 2018

STAMINA SQUAT WEDNESDAY

January 30th, 2018|

Aloha CrossFit – Group WOD

REMINDERS:
“Competitive Athlete Clinic” with Josh Akiona
this Saturday, February 3rd from 9am to 4pm
There is still a few spots open if interested, cost is $50

ACTIVATION

21 Calorie Bike or Row

7 Wall Squats

15 Calorie Bike or Row

5 Wall Squats

9 Calorie Bike or Row

3 Wall Squats

Barbell Warmup

Repeat a second time, add 10’s or 5’s

STAMINA SQUAT

ON THE 0:00…..

On The 90 Seconds x 6 sets:

1 Front Squat + 3 Back Squats

set 1 – 70% of 1RM FS

set 2 – 73%

set 3 – 76%

set 4 – 79%

set 5 – 82%

set 6 – 85%

Metcon (Time)

ON THE 20:00….”BLITZEN”

5 Rounds:

20/16 Calorie Row

10 Thrusters (95/65)
Last completed 9/15/17

Rx+: (115/80)

MIDLINE

3 Rounds:

10 Barbell Rollouts

20 Glute Bridges

30 second GHD Supine Hold

30 second Superman Hold

Rest 2:00 between sets.