“The view from the top is always the sweetest”

Many of you have had a chance to climb the Kokohead stairs. When doing it for time it is a great CrossFit workout and a great accomplishment. Thank you so much to Kina’u for sending this inspiring letter. Enjoy!!

I just wanted to say thanks to the HAF coaches for helping me get in shape, tone up and show my children that staying fit is a way of life. I’m not ready for the crossfit games but thanks to HAF, I”m ready to take on more challenges and again show my children that being active and fit is a way of life. Since it’s summer, we have longer hours and also more time with the kids. I’m trying to mix in fun and fitness and learning and so far everyone is enjoying it. Today, we were going to tackle Makapu`u but at the last minute decide on Koko Head Stairs. I know, it’s a bit gutsy with children but I’ve seen others up there so I figured why not? We started with five (my sister, her daughter age 6, Makana age 9, Kala`i age 2, and myself). The rest of the children did great! Kala`i made it to stair 400 before asking to be carried! I had my doubts but thought let’s try it. I managed to carry him the rest of the way while the two girls made it on their own. It would have been a struggle if I didn’t have the HAF coaches to help get me in shape and stay fit. I tried to use the lifting and carrying techniques I learned and it really wasn’t a struggle to carry Kala`i up. Thanks again! On the way down, Kala`i wanted to do it “all by myself” but I finally convinced him that a piggy back would be less slippery and faster. Again, without CrossFit, it would have been long and painful. (Just a side note – this WOD was done in the afternoon after this morning’s Strength WOD and RIP blitz workout). I’m sure I’ll be feeling it tomorrow but at least I felt good then and now.

Here is a great twist on the benchmark CrossFit workout called “Annie”. Swapping out kettlebell swings for sit-ups changes this workout entirely. Post thoughts to comments on preferences.

Workout of the Day:

Double-Under Jump Rope
Kettlebell Swings(m-53lbs/f-35lbs)