Monday, April 16, 2012

Congratulations are in order. First: Welcome our newest CFUM members, Naomi (left) and Leah. The two, who are new to CrossFit, competed a recent basics course and exhibited natural athletic ability. They learn really quickly and will be jumping right in to classes this month. Please introduce yourself and make them feel at home.

Naomi and Leah: Are you sure you haven’t already been CrossFitting?

Second: MELISSA GOT HER FIRST MUSCLE-UP SATURDAY! READ THE CAPS AS DIGITAL YELLING. We are so proud of her — it is truly an achievement for any CrossFitter. Day after day, Melissa executes excellent body control; she worked up to the MU with strict pull-ups and dips, which should be required before ever attempting one. Congratulations, Melissa! Hope you got to celebrate this weekend!

No goal is out of reach, and each one is worth mentioning. Whether a MU, a strict push-up, weight loss, even running a 400-meter without stopping — we are here to support each athlete and mark personal accomplishments. Remember: Every member has different body shapes, skills, strengths and weaknesses, and we will continue to cheer just as loudly for each individual’s achievement — none is more significant than the other, and all are worth celebrating.

HOUSEKEEPING NOTE: Frank has been working in the gym this weekend to enhance your CFUM experience, through safety, efficiency and organization. Thank you for being patient as we improve the great work that’s already been started, and please be mindful of returning equipment to its proper place. Whiteboard locations, pull-up structure and bumper plates have been moved.

Here’s your workout for Monday, April 15, 2012

A. Strength

Back squat – linear week two (add 10#)

B. WOD

10-9-8-7-6-5-4-3-2-1 reps for time:
Thrusters (65 / 95)
5-10-15 yard shuttle run between each round

* Three markers will be set up five yards apart. Like basketball court or football field shuttle runs, run to the first cone and back, run to the second cone and back, and run to the third cone and back.

Finally, here are some pictures from a busy week at CFUM:

Need. Bigger. Whiteboard. (Or microscopic handwriting?)

Coach Jason finishes a rowing, pull-up, KB WOD

Shay practices freestanding handstands after a 9 a.m. WOD

Coach Christie is a closet gymnast