November 2013
Monday, Nov. 25, 2013
Matt takes Movember very seriously. Thanks to all (Matt included) who came out Saturday to complete the PR WOD!
112513 WOD
A. 4:00 Alternating Tabata
• Double-unders
• Goat of your choice
B. Back squat – week 4; month 2 [ DELOAD ]
40% x 5
50% x 5
60% x 5
C. For time:
400-meter run
Three rounds of the triplet:
20 wall balls *
20 sit-ups
20 Russian kettlebell swings
400-meter run
* No RX weights will be given this week due to deloading.
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HOT CFUM MAMAS
Three of our fit women, Sheila (from left), Tiare and Christy, are pictured at a Pacific Cancer Foundation fundraising event on Saturday night. CFUM has some superfit, inspiring moms, who are strong inside and out!
Saturday, Nov. 23, 2013
>> pr wod to support the philippines
Today we’re joining with boxes to complete the PR WOD, created by King CrossFit in Renton, Wash., to generate fundraising and attention for relief efforts in the Philippines. The workout was sent to us by our friend Allen Velasco, whose gym, Imperial CrossFit, will also be participating in the event. Here’s some background from King CrossFit:
On November 8, 2013, Super Typhoon Haiyan (locally known as Yolanda and considered a category 5), made landfall in the central region of the Philippines.
The Philippine government estimates close to 600,000 people are left homeless by Typhoon Haiyan and 13,000 injured. The death toll from this devastating act of nature has not stopped climbing and is quickly approaching 4,000.
On Saturday November 23, King CrossFit will be hosting Philippine Relief WOD (PR WOD). PR WOD will unite folks from around the world in a show of support. We are trying to spread awareness and raise money for current efforts to aid those in need touched by Typhoon Haiyan. We knew we were going to help, it was just a matter of how.
We have decided to allocate the funds raised to two organizations; Team Rubicon (TR) and the National Alliance for Filipino Concerns (NAFCON). More info on the PR WOD Fundraising page
The money raised on Saturday at King CrossFit and proceeds from the PR WOD tee shirts will be going to NAFCON.
You can help several ways; some are donating to the chosen organization(s) directly, by sponsoring someone who will be participating in the PR WOD, hosting the PR WOD at your facility and coordinating fundraising efforts, pre-ordering a PR WOD tee shirt (working on design as you read this), some affiliates are coordinating donation of supplies to be shipped, and what ever else you think can help.
There are many charities and nongovernmental agencies providing support to those affected by what is being called the strongest typhoons on record. You can choose any one you feel is most appropriate, however, we ask that you track funds raised and to which organization so we can produce a grand total of money raised by the Philippine Relief WOD.
112313 WOD
Performed in teams of two or solo:
Typhoon Haiyan had sustained windspeeds of 145 MPH for 10 minutes so our WOD is 10 minutes long.
Objective is to get As Many Rounds/Reps As Possible (AMRAP).
Repetition scheme 11-8-13 (date of typhoon landfall) of three movements. Only one partner working at a time.
Rx WOD
11 Burpee Box Jumps (alternate each rep with partner)
8 Power Cleans @ 145/95# (break up with partner as needed)
13 Toes 2 Bar (T2B) (break up with partner as needed)
Rx Lite WOD
11 Box Jumps (alternate)
8 Dead lifts @145/95#
13 Knee raises
Body weight/Scaled WOD
11 Box Jumps or Step Ups
8 Push Ups
13 Air Squats