Monday, April 30, 2012

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.