Monday, Feb. 3, 2015

Congrats February Basics grads Natalie (from left), Michelle, Kim and Adam! Looking forward to seeing you continue to crush the WODs!

020315 WOD

A. 4:00 Tabata

Alternating slam balls

Double-unders

B. Front squat

Take 15 minutes to build to a challenging set of five, then do four sets of five at that weight.

C. In 2:30

Run 200 meters

10 chest-to-bar pull-ups

ME dumbbell man makers (35/25) (push-up, row right, push-up, row left, full clean, thruster)

Complete four rounds, resting 1:00 between each. Start subsequent rounds where you leave off on man maker. Score is total man makers.

>> On-Ramp

In 2:30

Run 200 meters

10 ring rows

ME dumbbell man makers AHAP (modify with push-ups off knees)

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OUR HALF-MARATHON HERO

Congratulations to CFUM athlete Tom (center) who completed the Run for the Whales Half Marathon on Saturday in Wailea. Tom is a triathlete who started CrossFit a few months ago. What’s interesting is that he approached this recent half marathon, his first, with the least amount of running. Here’s what Tom reported Sunday about his shift in training: “This is the least I’ve ever trained, running wise, for a running race, but I felt great from start to end. It is very nice to finish strong! All the metcon and core work in CrossFit helps with keeping good running form, especially in the later miles. CrossFit may not claim to help with endurance sports, but keeping strong and fit totally helps with going long. But I must say, running 13.1 miles still sucks less than 75 wall balls or 50 burpees!” Ummmmm . . . Coming from a nonrunner, I’d beg to differ, Tom. I’d take Karen (150 wall balls) PLUS burpees over running a half marathon any day. You runners are amazing to me. Great work, Tom! We’re super proud of you!