Dale (foreground); Noah (background)

Here’s the workout for Wednesday, August 1, 2012:

A. Strength

Push press — linear week 5

B. Metcon

Three rounds for time:

10 dumbbell man-makers (25/35)*

10 dips

200-meter farmers carry

*Man-maker is push up, row right, push up, row left, jump feet to dumbbells, full clean into push press. Here’s a demo:

C. Cash out
Front plank holds
> 2:30 = 0 star jumps
> 2:00 = 5 star jumps
> 1:30 = 10 star jumps
< 1:00 = 15 star jumps

The best 2012 Olympic video of the day shows a worker tasked with welcoming and assisting guests. Gold medal for sarcasm.

Happy birthday, David! Somehow David got out of 46 burpees Monday; we think he meant to confuse the coaches about his actual birthday. Because, seriously, who would show up on their birthday to do Fran? We’re thankful to have David’s wife, Yulie (not pictured), along with his daughter, Alexandra (foreground), at CFUM. They bring hard work, funny remarks and lots of energy to the box. Check out their restaurant, Moana 2.0, in Paia — the food and ambiance is unreal. Hope your birthday was Fran-tastic! (cough, cough…)

Speaking of Fran, you folks rocked it today. Peter hung out on the ground for a little while, which is exactly what happens when you give it your all. And yet when it was over for each of us, the work was worth it. Stay consistent no matter what the WOD, and you’re on the path to inevitable results. Great job, CFUM!

Here’s the workout for Tuesday, July 31, 2012:

A. Skill

Max height box jump

Take 15 minutes of class to find your max height box jump in as many attempts as you want. Record it in your journal.

B. Metcon

AMRAP in 15:00

6 power snatches (75/55)

12 toes-to-bar

18 double-unders

400m run

POWER SNATCH DEMO (REPOST)

Here’s the workout for Monday, July 30, 2012:

A. Strength

Front squat – linear week 5

B. Metcon

“Fran”

21-15-9

Thrusters ( 95 / 65 )

Pull-ups

You knew a week ago that this was coming — so show up, tape up, chalk up and get a new Fran time! (If you got through last week’s Cayenne Fran, this is going to be a breeze, sort of like jogging through a soft, grassy pasture in Haiku, during a gentle mist. OK, we won’t go that far, because yes, it’s still Fran. But approach this WOD knowing that you’ve gotten through harder workouts, and it’s over in a matter of minutes. Have fun with it, and happy Monday!)

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Haiku resident Ann Van Patten, CrossFitter and certified yoga instructor, balances two practices that some categorize as polar opposites

Yoga comes to CFUM in August!

THURSDAY YOGA CLASS STARTING THIS WEEK! We’re stoked to announce that Ann Van Patten, certified yoga instructor and CrossFitter, will be teaching a one-hour CFUM yoga class at 9 a.m. Thursday, starting this week. Ann’s yoga enhances our three-on, one-off schedule at CFUM, where Thursday is a rest day or a make-up day with classes at 8 a.m. and 5 p.m. Ann will teach weekly at 9 a.m. Thursdays through the month of August, so make yoga a not-to-miss session.

MORE ABOUT ANN: Ann has been a practicing and dedicated student of yoga for 10 years. She completed the Teacher Training and Extended Studies Program with Core Power Yoga in 2007-2008, as well as continuing her development and practice through workshops like YogaCalm, Integrated Movement therapy, AcroYoga, Darren Main and Maya Yoga. Besides her work as a licensed marriage and family therapist, she teaches yoga weekly at Upcountry Fitness in Haiku.

WHY YOGA AND CROSSFIT? Yoga, a great complement to CrossFit, helps restore and cultivate balance, agility, flexibility and mobility. Without those things, your powerlifting, Olympic weightlifting, gymnastics and the variety of other CrossFit-included movements will be lacking, not to mention, there will be gaping holes in your overall fitness. So think less of any subcultural stigmas surrounding yoga and more of the restorative factors in the age-old stretching, elongating and mobilizing techniques. Make yoga part of your CrossFit routine and see your performance improve!

Read more about the importance of yoga integration in CrossFit with a previously posted article from CrossFit Invictus: Yoga is the Yin to Your CrossFit Yang

Here’s one from interviews from CrossFit and yoga practitioners, one being a Hawaii affiliate owner: CrossFit and Yoga

Here’s an article from 2010 CF Games winner Graham Holmberg interviews on the importance of yoga and CrossFit (must have a Journal subscription to read): Graham-Om-Berg

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2012 HANA RELAY FRIENDLY REMINDER: Just today and Tuesday are left to secure your spot on the 2012 Hana Relay CFUM teams. Bring $40 cash to cover your Valley Isle Road Runner race fees. This will be an event that you’ll hear about for the rest of the year. Don’t miss out!

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RANDOM REMINDER: Are you watching the 2012 Olympics? Set your DVR to record the Olympic weightlifting events. Frank and I have been screaming at the TV screen all weekend. CrossFit has helped increase the popularity and visibility of Olympic weightlifting, but there’s nothing like watching lifetime practitioners and masters of the snatch and clean and jerk. It’s only when you’re hurling the weight overhead, praying that your technique and strength is in tact to keep it from crashing down on you, that you catch a small glimpse of what these experts must endure to lift heavy. It’s chicken-skin stuff, for sure!