HOLIDAY CONDENSED SCHEDULE: Don’t forget: We will be holding one class at 8 a.m. on Fourth of July. See you there!
MU ON MAUI: Congrats to Florida visitor Kenny, who got his first muscle-up at CrossFit Upcountry Maui! Now that’s something to take back home with you.
Here’s the workout for Tuesday, July 3, 2012:
Take the first 15 minutes of class to find your farthest standing broad jump. Record it in your journal.
AMRAP in 20:00
400 meter run
6 toes to bar
12 ground to overhead (65/95) *
18 lateral hops over bar (18 each side) **
* Ground to overhead may be thruster, snatch, clean and jerk, push press or press. Bar must be reset each time. Beginners may use dumbbells and start from hanging, without having to touch the ground.
** For lateral hops, use your thruster barbell, or get parallettes.
SPECIAL THANK YOU: Kinsey Jackson, Seattle-based paleo educator and longtime CrossFit Upcountry Maui friend, gifted five new AbMats to our box, as part of her CFUM 30-day paleo challenge in April. Athletes took them out of the packaging today and put them to good use during the WOD. Please stop by her website, thirtydaypaleo.com, or find her on Facebook, and express our gratitude. In the future we will definitely be teaming up with the credentialed consultant to learn new tools for healthy eating. Thanks so much, Kinsey!
The mats are awesome to guard against strawberries during sit-ups. Today, Frank and I discovered ways to NOT use the AbMats.