Thursday, Nov. 1, 2012

110112 WOD

A. Make up skill / strength

Take the first 20 minutes of class as open gym. Complete missed lifts, including back squat, press and deadlift.

B. Metcon

In 3:00

Run 200 meters

12 toes to bar

AMRAP Russian kettlebell swings (53/35)

Every time you put the kettlebell down, you must do 6 tuck jumps before picking it up again. Complete four rounds, resting 1:00 between rounds. Score is KB total.

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9 A.M. YOGA FOR CROSSFITTERS
WITH ANN

UPCOMING CHANGE IN SCHEDULE: Due to traveling and the holidays, Ann will hold yoga every other week for the months of November and December. We will post an updated schedule after tomorrow’s class, which will run during normal times. Make the most of Yoga for CrossFitters and thank Ann for her amazingly restorative work!

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PALEO WINNERS (DRUM-ROLL):

ANDERS AND HELENA!

RUNNER UP – MEN: ANDRE; WOMEN TIE: KIERA AND DIANE

RESULTS:

ANDERS (6.25)

WEIGHT: -13

WAIST: – 3.25

CHEST: – 1.5

HIP: -1.5

HELEN: 10:22 Rx (PR)

HELENA (7.3)

WEIGHT: – 4

WAIST: – 2.5

HIPS: – 3.8

CHEST: – 4.2

HELEN: 8:08 RX (PR)

ANDRE

WEIGHT: -20

WAIST: -4

DIANE (6)

WEIGHT: – 4.4

CHEST: –  1. 5

HIPS: – 2.5

WAIST: -2.0

KEIRA (4.25)

WEIGHT: -5

WAIST: -1.75

CHEST: -1.5

HIP: -1

HALIIMAILE — The inaugural CFUM Pre-Holiday Paleo Challenge was a success, with many members seeing drastic results in just 30 days. Special thanks to David and Yulie Law, who donated Speck Apple computer and phone cases, along with Moana 2.0 gift certificates. Also, mahalo to Sheila, Andrea, Mary, Melissa, Patty and others who donated entry fees to the challenge. The next challenge is slated for mid-January through February. Great work to all who participated. Before and after photos are coming soon.

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HAPPY BIRTHDAY, PETER!

CFUM would be less Gangam and a lot less Style without Peter. Hilarious, hard-working and always positive, our friend is turning 37 today. He and wife Mariah just returned from Disneyland, where they amazingly stayed strict on paleo, and even did air squats in line (well, maybe not that last part, even though we did suggest it). Peter has great lifts, awesome double-unders and can often be seen trying to best Mariah’s score or joking around with his partner in crime, Noah. Our community wouldn’t be complete without you and your family. Here’s to another year of PRs!

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We leave you with this video. What the heck is going on here? Who does this??!