We had 25 people, including Texas visitors Chance and Denise, show up to the 8 a.m. class Wednesday to do Hero WOD “Tumilson,” 8 rounds for time of a 200-meter run and 11 dumbbell burpee deadlifts. Hope you had a good Fourth, everyone!
Here’s the workout for Thursday, July 5, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to make up strength and skill work from the week. Some asked about missing the first week of linear push presses due to the holiday schedule Wednesday. You can do them today or catch up with them next week.
HOLIDAY CONDENSED SCHEDULE: Don’t forget: We will be holding one class at 8 a.m. on Fourth of July. See you there!
MU ON MAUI: Congrats to Florida visitor Kenny, who got his first muscle-up at CrossFit Upcountry Maui! Now that’s something to take back home with you.
Here’s the workout for Tuesday, July 3, 2012:
A. Skill
Take the first 15 minutes of class to find your farthest standing broad jump. Record it in your journal.
B. Metcon
AMRAP in 20:00
400 meter run
6 toes to bar
12 ground to overhead (65/95) *
18 lateral hops over bar (18 each side) **
* Ground to overhead may be thruster, snatch, clean and jerk, push press or press. Bar must be reset each time. Beginners may use dumbbells and start from hanging, without having to touch the ground.
** For lateral hops, use your thruster barbell, or get parallettes.
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SPECIAL THANK YOU: Kinsey Jackson, Seattle-based paleo educator and longtime CrossFit Upcountry Maui friend, gifted five new AbMats to our box, as part of her CFUM 30-day paleo challenge in April. Athletes took them out of the packaging today and put them to good use during the WOD. Please stop by her website, thirtydaypaleo.com, or find her on Facebook, and express our gratitude. In the future we will definitely be teaming up with the credentialed consultant to learn new tools for healthy eating. Thanks so much, Kinsey!
The mats are awesome to guard against strawberries during sit-ups. Today, Frank and I discovered ways to NOT use the AbMats.