Friday, August 24, 2012

HAPPY BIRTHDAY, MARIAH!

Mariah and her husband, Peter, are some of my favorite CrossFitters. They are hilarious, kind and always positive. Mariah is a gifted photographer, great mom and super hard worker. At CFUM, she has been tackling some amazing weights and nailing PRs left and right. One of the favorite parts of my day is when Peter finishes the 9 a.m. WOD and compares his score to Mariah, who attends the 8 a.m. WOD. “Dang it! She beat me again!” is typically his response as he reports his score for the whiteboard.

On a related note, Mariah sneakily avoided burpees this week even though she was at the box on her birthday, Tuesday. Her friends swore they wouldn’t let me know, for fear of group burpees, a recently imposed CFUM tradition. However, we’re now implementing an even greater punishment if we find out after the fact. Don’t learn the hard way. Your CrossFit family wants to “celebrate” along with you! 😉

Here’s the workout for Friday, August 24, 2012:

A. Strength

Snatch deadlift – linear week 8 (remember to stay light and work technique. At most, you should only be using 5 to 10 pounds greater than your snatch).

B. Metcon

For time:

10 power cleans / 1 burpee

9 power cleans / 2 burpees

8 power cleans / 3 burpees

7 power cleans / 4 burpees

6 power cleans / 5 burpees

5 power cleans / 6 burpees

4 power cleans / 7 burpees

3 power cleans / 8 burpees

2 power cleans / 9 burpees

1 power clean / 10 burpees

Suggested power clean weight is 95 / 65

C. Cash out

3 x 5 tire flips