Friday, August 31, 2012
Guess this CFUM athlete, who’s always color coordinated.
Dale nails a new 1RM
Here’s the workout for Friday, August 31, 2012:
A. Strength
Good mornings 3 x 15
B. Metcon
Three rounds for time:
400-meter run
21 American kettlebell swings (53/35)
12 knees-to-elbows
C. Cash out
3 x 3 inverted burpees
***
Massage assessments Friday at CFUM
CFUM member Claudia Hochschild, licensed massage therapist, will be at the 8 and 9 a.m. classes today to give five-minute assessment massages. Sports massage is a key part of maintaining optimum strength and staying injury free, Claudia teaches. By bringing down the tone of a tight muscle and allowing it to revert to a relaxed state, the body will be able to work harder and smarter, especially in high-intensity training situations like CrossFit. Claudia, a massage professional for more than two decades and a Boulder School of Massage Therapy graduate, recently left her massage position at the Four Seasons in Wailea to restart her own practice, Body Therapeutics. Don’t be fooled by her petite frame — Claudia is a super strong and versatile masseuse. Check out her work and talk to Claudia about new Body Therapeutics special rates: 280-5765; claudiahochschild@yahoo.com.
What’s better than reg burpees? Inverted ones!! How cool! Cant wait to try them.
Claudia, thats so awesome that you’ll be able to help us all out with our tight and “sticky” tissues. I know I could definitely use a massage soon!!!
Good job to all of our athletes who smashed their old PR’s this week. Front squats and push presses are no joke and all of you hit them with pure intensity; it was awesome watching each of you give it your all to try and hit your maxes. Even those of you who may not have hit a true 1RM or didnt hit the numbers you may have wanted, don’t get discouraged. This is only the beginning. With consistency and determination, you will soon be hitting numbers you never even imagined. Alot of you think CrossFit is all about the Metcons but in actuality, strength building is the foundation of CrossFit. We apply it in our metcons for conditioning. So for those of you who try to avoid the strength work and hit the metcon days harder, or come in late during our strength days, you folks are missing out on the foundation of CrossFit. As your strength goes up, your metcons get faster…WAAAAAY faster. trust me
Happy Aloha Friday everyone. See you at the box!
The color coordinated one would be Sheila.
Well said Russ!
Nice work everyone!
The heavy push press and front squat will transfer nicely to our upcoming oly cycle. Can’t wait!
Yay Dale! Super proud of you.