The hotel lets you take out bikes for free to cycle around the resort. In today’s 40mph island winds this turned into a proper warmup for us as well.
Warmup
– 2-mile windy cycling
CFK warmup:
10 each of
– shoulder dislocates
– OHS
– Sit-ups
– Back extensions
– strict pull-ups
– strict dips
WOD
5 rounds for time:
– 10 double unders
– 10 push presses 40#
– 10 wall balls 20#
[6:03]
We planned to return to the CF Kona box but had noone with a rental car today. The taxi round trip was quoted at $160 plus $40 for 2 drop ins…
So we decided to “like” the hotel spa for another workout instead and spend the money on a steak dinner. We did borrow the great warmup from CFK though…
With a little planning help from Beyond the Whiteboard, we found a great workout fit for the 1980s gym equipment…
CF Kona Warmup
500m run
10 each of
– shoulder dislocates
– OHS
– Sit-ups
– Back extensions
– strict pull-ups
– strict dips
Aloha 1983 Gym WOD
– 30 bench dips
– 30 box jumps 24/15
– 30 GHD Sit-ups
– 30 walking lunges 40/10
– 30 Floor wipers 40/10
– 30 Dumbbell thrusters 40/10
[8:45]
We had an outstanding drop-in at CrossFit Kona, this also being the first day when my daughter completed her full adult WOD. Handstand pushups and double-unders, no less…
The very friendly hosts and their workout were well worth the 40-minute drive from the hotel. As usual, I’m amazed why no CrossFit box is built around major resort areas…
CF Kona WarmUp
– 400m run then
10 each of:
– shoulder dislocates
– overhead squats (PVC)
– sit-ups
– back extensions
– strict pull-ups
– strict ring dips
Kona WOD
– 15-12-9-6-3 of Handstand pushups
– 30 double unders after each round
Warm-Down
– 2 mile run on the beach
Our company arranged for decathlete champion Bryan Clay to give us a tough morning workout. It was great and had the combination of abs, plyo and 4 rounds of a WOD-like treatment, like burpees, tuck jumps, sand runs, pushups and the like.
My girls and I were properly worn out after an hour…
WOD
– 50 minutes of a Bryan Clay session
Afternoon mini-WOD
3 rounds
– 10 GHD situps
– 10 clean and jerk 135 lbs
One of the least practiced element of Coach Glassman’s world class fitness in 100 words is “regularly learn and play new sports!”.
Maybe in the beginning all movements seem like a new sport but after 1-2 years in CF, how many new sports do we learn? Like, really?
In that spirit my daughter took me out to learn surfing in Hawaii, near Kona. The conditions were perfect, the waves smooth, the sun warm and I almost lost my arms peddling all morning… No amount of pullups could prepare me for this…
It was so much fun that she wants to do a rematch on the Jersey Shore soon.
WOD
– 2 hour surfing for as many rides as possible [24]
Cash-Out
– 4000m beach run
