Friday, Jan. 3, 2014

>> Starting 2014 with Dave Durante

Mahalo to Dave Durante and fiance, Sadie, who trained with us during our morning class Thursday.  Dave is a multiple USA gymnastics champion and 2008 Beijing Olympic Team alternate, and he just joined CrossFit HQ staff to help cultivate a better understanding of the sport, one of the most respected and challenging athletic realms in the world. Dave is a masterful teacher; he worked with Andrea during a private session and emphasized the importance of fundamentals. Often, Dave says, CrossFitters who practice Olympic lifts echo how technique is vital to performance; but, when it comes to gymnastics, they use any means to accomplish a goal. Strength and sound movement are paramount to his sport; he says he’s working to increase gymnastics standards for CrossFit competitions. Beyond his amazing knowledge and instruction, Dave and Sadie are kind, personable and humble. It’s rad to think of all the people Dave’s met and places he’s been due to such a high level of achievement, and yet he remains down-to-earth and accessible. The couple stopped on Maui after an Oahu seminar. Thanks again for coming by and we hope to see you both again soon.

010314 WOD

A. Tabata 4:00

Alternating double-unders

Hollow rocks

B. Clean and jerk *

EMOM 6:00

1 x power clean from floor

1 x power clean from above the knee

1 x power clean from high hang

1 x jerk

C. In 2:30

Run 100 meters

10 lunges with barbell in front rack (95/65) (5/side)

10 wall balls (20/14) to 10′ target

ME v-ups

Complete four rounds, resting 1:00 between each. Score is v-ups.

>> On-Ramp

In 2:30

Run 100 meters

10 lunges

10 wall balls or DB thrusters AHAP

ME sit-ups

Complete three rounds, resting 1:00 between each. Score is sit-ups.

* PROGRAMMING NOTE: Our next strength program will be announced Monday. We are working on the details as the CrossFit Games Open is upon us. Get ready to sign up — or we will sign you up! It’s going to be good fun.