If you haven’t already noticed, Coach Allison is pretty amazing. She uses weights that mere mortals only dream about.
Helen, another stud
Turkish delights
Not sure why, but the phrase “I am Sparta,” from the film “300,” kept coming to mind as the 6 a.m. class performed Turkish get-ups. Great job today, everyone.
Here’s the workout for Wednesday, April 18, 2012
A) Strength
Press – linear week 2 (add #5)
B) WOD
AMRAP in 12 minutes:
12 box jumps
9 toes to bar
6 push press ( 75 / 115 )
***
EVENT REMINDER: Coach Christie’s farewell party will be held from 6 to 9 p.m. Wednesday (tonight) at Andrea’s house. Her last workout will be Thursday. Give her a hug and wish her well on her next adventure!
Also, Shay will be leaving Friday, but we’re really excited that she’ll be back in May. Catch her this week to say goodbye for now.
Quote of the day: “Thrusters on a Monday?” I think Gabby said this at the 6 a.m. class. The early bird class is growing. It’s impressive that people can wake up, let alone work out, before the sun comes up.
Here are some photos from the 5 p.m. class, which is another tough one because it’s at the end of what can be a long work day for some. The class had a very cool sense of camaraderie today with Coach Adam back. Monica and Adam offer a great sense of encouragement, for one another and for everyone around them.
Lisa
Coach Adam
Monica
Bonus points for naming this pint-size powerhouse at the 5 p.m. class. Hint: She’s only been CrossFitting for a little more than a month.
Here’s the workout for Tuesday, April 17, 2012
A. Skill
Turkish getups
3 x 5 per arm, increasing weight with each set
B. WOD
Three* rounds for time:
400 meter run
40 DU
30 sit-ups
20 burpees
10 dips
* This WOD was originally programmed for Thursday as an endurance workout in the 30-minute domain. Due to the time it takes to do TGUs, it has been changed to three rounds.
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: