Guess this member. Hint: She’s got some of the best Upcountry cleans.
Here’s the workout for Tuesday, May 22, 2012:
A. Skill
Hang power snatch
For the first 20 minutes of class, practice the hang power snatch and other snatch drill work with PVC or empty barbell only. We are working on technique today. If you are not familiar with this oly lift, please make it a point to attend.
B. Metcon
For time:
800 meter run
10 rounds of Cindy (5 pull-ups, 10 push ups, 15 air squats)
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!
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.
The 8 a.m. class charges through the barbell complex
Typically, we would question the AMRAP accuracy of “infinity.” But after seeing the name next to the score, it makes complete sense.
Here’s the workout for Saturday, May 19, 2012:
A. Warm-up
Team up: Time your 15-meter shuttle run. Match your shuttle run time for two more rounds. Fastest shuttle run wins a coconut water. (This new incentive is inspired by Keaka at the 5 p.m. class).