Wow. What CFUM does to avoid burpees. I watched with great interest the creative kettlebell holds during squats and suitcase carries. Loved the effort, everyone. Great job withstanding a grip-taxing workout today. Nothing like walking and/or running with a heavy weight, whether at an actual airport, or on the 200 meter route Upcountry.
Here’s the workout for Tuesday, May 1, 2012:
A. Skill: Tall clean
This exercise is for skill, not for weight. We will go over the movement for 20 minutes of class. Only add weight when your form is sound.
(For a demonstration, go to Catalyst Athletics and search tall clean)
B. WOD
In 3:00:
Run 400 meters
AMRAP power cleans in time remaining (115 / 75)
Rest 1:00
Repeat for total five rounds * Score is total power cleans performed
I’ve talked with a handful of you for a couple weeks now about the inaugural Spring Cleaning event this Saturday at 9 a.m. at Raw Fitness Maui in Wailuku. The Olympic weightlifting competition will showcase the clean and will award prizes in age and weight divisions. This meet is being hosted and organized by our great friends at RFM, who are not only amazing oly lifters – they’re awesome people as well. I would love for any interested CFUM athletes to enter, to cheer (I’m going to be struggling through the lifts and I’m hoping those of you who I’ve “scouted” will enter too) or to come just to hang out and support the local CrossFit community. Not to mention, a portion of the proceeds will benefit the Queen Emma youth weightlifting club, a Maui group that fosters oly lifting as a positive outlet for young people. CFUM will cover entry fees for three athletes. Join the friendly competition and support a good cause!
First, a few photos from “Sandbag Cindy” on Saturday, where we witnessed lots of overhead sandbag tosses, and absolutely no sandbagging. Thanks to Monica for taking some of these and other photos. Good times:
Sandbag casualties: five
Kristina
Matthew
Leah
Diane
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CFUM: We’re starting off a new week strong. Get ready for heavier linear lifts. If you are not able to perform all three sets of five reps at your working weight, you will go down 10 percent in weight next week. We will be testing your CrossFit Total (cumulative back squat, press and deadlift totals) toward the end of May. Remember to warm up with at least two lighter sets, depending on your starting weight. Also, please participate in mandatory spotting for the back squats on Mondays. Two spotters are preferred. Know when to spot and when to stand by. If you do not feel comfortable spotting, let your coach know. Also, if you are lifting and you have a spotter, NEVER ditch the bar. This is extremely unsafe for the lifter and the spotter. Overall, stay consistent with the lifts and make up any missed work on Thursdays.
Here’s a video to illustrate:
Here’s the workout for Monday, April 30, 2012:
Four rounds for time:
20 American-style kettlebell swings (53 / 35 )
20 goblet squats
200 meter suitcase carry with KB (switch arms at 100 meter mark)
* any time KB touches the ground, athlete must tally 5 burpees; all burpees accumulated will be performed at the end of the workout and it will add to the total time.
Here’s a video of a suitcase carry, which is basically a one-arm farmer’s walk. This one made me chuckle the most. Enjoy.