Monday, May 21, 2012

Busy weekend for CFUM. We kicked it off with Saturday shuttle sprints, wall balls and a centipede run. John, from West Plano CrossFit in Texas, dropped in; and Russ and Patty won coconut waters for their lightning fast sprints. There was no escaping fun that day.

Meanwhile, Andrea was busy killing it at her first mountain bike competition, Maui Invasive Race Mountain Bike Rally, sponsored by Maui Cyclery and held in Makawao. She smoked the extreme course to land second place, pulling ahead of longtime mountain bike athletes. Congratulations, Andrea! We’re so proud of you! Shout-out to Holley, who also completed the course, which is an accomplishment in and of itself.

Then, our endurance was put to the test at the Maui Brewer’s Festival. Many train hard nearly weekly to make it through this type of work. It was great to see everyone out, having a good time and forgetting about paleo, even just for a day.

And here we are, starting off another week of WODs. There’s one week left to get in your squat, press and deadlift linear strength days, and we will be testing your one-rep maxes next Wednesday and Thursday with the CrossFit Total. Make sure to get in your lifts, and don’t miss next week’s tests — you are going to want to see your work and the work of others pay off!

Here’s the workout for Monday, May 21, 2012:

A. Strength

Back squat – linear week 7

* Mandatory spotters

B. Metcon

AMRAP in 12:00

10 hang cleans

50 double-unders

Suggested loads include:
Advanced – 135 / 95
Intermediate – 95-130 / 65-90
Beginner – below 95 / below 65
Dumbbells can be substituted

You may choose to do hang power cleans (receiving the bar above parallel) or hang cleans (receiving it in a squat). As you fatigue, you must drop lower to receive the weight.

HANG POWER CLEAN:

HANG CLEAN: