Tuesday, July 2, 2013
>> congrats to andrew and renee.
The two lifters had the highest PR totals from Saturday’s CFUM in-house weightlifting meet. We’re not surprised: Andrew has been drilling technique with dedication and focus. And Renee is one to show up unannounced and blow everyone’s numbers away. Congratulations, you two. We’re sending you home with a small gift card from Starbucks. If you don’t want it, I know a certain head coach who chugs unsweetened iced-coffee trenta on the wide. To all who participated, we’re proud of you. It’s not easy to do what you did. Great work and keep practicing!
070213 WOD
A. Tabata 4:00
Alternating hollow rock, Superman holds
B. Overhead squat
EMOM 7:00
1 snatch balance + 3 overhead squats (bar starts on floor)
Stay light and focus on stability, tight midline in OHS; fast footwork on SB
C. In 2:30
Run 200 meters
20 lunges with plate overhead (45/25) (10/side)
ME double-unders
Complete four rounds, resting 1:00 between each. Score is DU.
>> On-Ramp (OR)
Run 100 meters
20 lunges (10/side)
ME single-unders
Complete three-four rounds, resting 1:00 between each. Score is SU divided by 3.
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HAPPY BIRTHDAY, PATTY AND TOBY!
I’ve known Patty, aka Rizzo, since Kindergarten. We’ve been best friends for decades now. I can’t say much about her without it getting weird, but I will note that she’s one of the fastest and strongest people I know. A former gymnast, basketball player, cross-country runner and avid Sega Genesis player, Rizzo is a jack (jill?) of all trades. More than that, she’s got a great heart. She’s hilarious, kind and witty. Catch her at an early-morning class, and you’ll see what I mean. Thanks for sticking by me all these years, Rizzo! And for finally joining CrossFit after I told you for two years that you’d like it!
Toby is freaking strong. He was doing one-arm snatches for cool-downs his first week of CrossFit. Not only that, but he’s also a ninja, which means he’s agile. His name is written on the 30-inch box, because that’s his default for WODs. When Toby jumps, Chuck Norris stands there, bewildered, and asks, “How high?” We’re stoked to have Toby as one of the top athletes at our box (he’s also a badass swimmer). Besides WOD-killing ninja style (he refuses to post his PRs or scores because he’s stealth mode), Toby spends time working on Toyotas (shoutout to Orikasa Garage). Have a great birthday, Toby! Thanks for fixing my beat-up Corolla!