Friday, June 14, 2013

>> paparazzi are everywhere.

Scarlet (foreground) gets used to having a coach who doubles as the gym paparazzi. Welcome new CFUM members Scarlet (from front), Anna and Brooke! They move really well; we’re stoked to have them onboard.

061413 WOD

A. 4:00 alternating Tabata

Double-unders

V-ups

(20 seconds on; 10 seconds off. Start with double-unders. Following round is v-ups. If athletes don’t have doubles, do double attempts. You can set clock to TABATA and it will start a continuously running Tabata timer).

B. Deadlift

One rep every 30 seconds for 10:00

For load, use 80% of final weight on 5/31/13 or 70-75% of your 1RM

C. Five rounds for time:

200-meter run

10 overhead squats (75/55)

10 push presses (using same barbell)

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HEAD JUDGE

For those of you who helped judge during the CF Games Open, you realize how difficult that role can be. Adrian oversees all judging for CF HQ, which I would imagine to be a thankless job. Adrian, along with Jason Khalipa, taught my L1 certification at CrossFit Oahu years ago; he’s very intelligent, witty and down-to-earth. It’s cool that this is his official role. Look out for him during the upcoming CF Games coverage.