Monday, Feb. 24, 2014

Michelle (left) killing it on the tire flips while Bri, who’s brand-new to CFUM, stands by. Great work to everyone who showed up to Saturday’s WOD. We noticed that revealing Death By Burpees wasn’t the best way to boost attendance. Still, the dozen of you who came out did a great job. Congrats to Brett, Frank and Zack who made it to the final rounds; Brett and Frank tied the gym record.

022414 WOD

A. 4:00 alternating Tabata

double-unders

kips

B. Front squats

60% x 5

70% x 5

80% x 5

C. Five rounds for total time: *

30 double-unders

15 wall balls (20/14) to 10′ target

5 power snatches (95/65)

Rest 1:00 between rounds

>> On-Ramp

Three rounds for total time:

90 single-unders

15 DB thrusters

5 hang power snatches AHAP

Rest 1:00 between rounds

* Conditioning adapted from Outlaw CrossFit

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HAPPY BIRTHDAY, TOM C.!

At Basics, Tom was one of the ones who asked the most questions, which kept us on our game — and a little nervous. You could tell that the athlete, who’s a psychologist by vocation, is a real brain. We learned that Tom is a super hard worker and he values his time with his wife, Heidi. Previously, he trained long hours for triathlons with a tri team, which took a huge chunk out of his week. So after a few months of CrossFit, and getting a good half marathon under his belt with purely CrossFit training, we were really happy when he reported that CrossFit works for him. Tom said that he can get a good training session in just an hour, then go home to hang with Heidi (who we adore, as well). Tom is a charger when it comes to any workout — and he’ll blaze by on the runs. He’s a quick study, and he excels at explosive moves, like box jumps; also, his strength is increasing daily. Catch him in a conversation to glean some wisdom, wit and humor. Recently during a WOD, Tom reminded me that CrossFit is meant to be uneasy. I looked at him, and it was like Tom had turned into sage,  positioned on a mountaintop, handing out free epiphanies on Post-It notes. How did I forget the beauty in the challenge? I don’t know. But I do know it’s cool to think you’re teaching, when you’re actually learning. Each of you instruct us in your own ways, and we’re super thankful for that. Have an amazing birthday, Tom C.! Thanks for being one of the box sages — even though you didn’t know you had the position!