Monday, Dec. 22, 2014

>> merry, merry muscle-ups

Congratulations to Diane K., who hit her first bar muscle-up Saturday, then again for the camera (pictured), thanks to cheering / coaching / cuing from Tiare, Keoni, Nikki, Colleen and others. She’s a phenomenal and well-rounded athlete, who makes even advanced movements look seamless. Congratulations also to Jacob, who nailed his first ring muscle-up, a big milestone, on Thursday during early open gym. Jacob is relatively new to CrossFit and is progressing quickly. For our Upcountry athletes, PRs have been coming in like Christmas presents this fall / winter season. We are so impressed by your progress — way to hit it hard as you enter the new year!

122214 WOD

A. 5:00 AMRAP

30 double-unders

10 KB oblique side bends (53/35) (5/side)

5 wall squats

B. Overhead squats

Take 15 minutes to build up to your best set of five; then do two additional sets of five reps at that weight.

C. Four rounds for time:

12 alternating lunges with single-arm KB overhead (6 consecutive on right arm; 6 consecutive on left arm) (53/35)

12 burpees

>> On-Ramp

12 unweighted lunges

12 modified burpees

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HAPPY BELATED BDAY, COACH ALLI!

photo-19-e1353792699540Coach Allison celebrated her birthday Friday. We missed the shoutout due to traveling. We could never forget the memories, though, of a friend who’s been with us from the start of our time at CFUM. Alli is an amazing paddler, runner and CrossFitter. Even more, she has a heart of gold. Thank you for all you do! Here’s to an amazing new year!