How many CFUM men does it take to find a tabata total?
Hua brings new meaning to pistol squats
Here’s the workout for Thursday, July 12, 2012:
A. Make up strength / skill
B. Metcon
800 meter run
Five rounds of the couplet
6 renegade rows (per arm)
12 burpee box jumps
800 meter run
Isaac ascends using arms only
Here’s the workout for Wednesday, July 11, 2012:
A. Strength
Push press – linear week 2 (add 5#)
B. Metcon
AMRAP in 10:00
3 muscle-ups
6 handstand push-ups
9 pistol squats
200 meter run
Muscle-up, handstand push-up and pistol squat substitutions will be given at the gym
C. Cash out
Tabata double-unders (one four-minute session)
DON’T MISS THE ACTION: Start checking the CrossFit Games website — CrossFit Games site — if you haven’t already for a up-to-date news on the 2012 Reebok CrossFit Games, which kicks off tomorrow with a surprise WOD — a crazy triathlon through Camp Pendleton in North County, California. The Games continues with individual, team and masters events Friday through Sunday, and will be aired on ESPN. It’s a trip to watch top-level CrossFit athletes, who are at the forefront of our rapidly growing “sport of fitness.”
Last year, I was fortunate enough to travel to the Games to help coach and support Mary, who competed in the Masters division as the first Maui resident to qualify for the elite-level competition.
The trip was a total blast, almost a carnival for CrossFitters, and I highly recommend attending if you’re able to save the money; there’s nothing like it. The Games site at the Home Depot Center, about 20 minutes from LAX, is packed with nonstop action and adrenalin from competitor events, CrossFit expos, clothing lines, supplements, equipment, demonstrations and mini-throwdowns for fans. The Games gives CrossFitters around the world a chance to get reinvigorated by the activities that connect us. Whether you can watch it in person or via Internet or TV, the annual Games should not be missed!
Here are some photos from last year:
As an official competitor, Mary received $1,500 worth of free Reebok gear
Mary catches one of her favorite Games athletes, Rob Orlando
My great friend and former coach Kristi (right) and I get a photo with OG CrossFitter Annie Sakamoto, who will also be competing in this year’s competition
This stadium was nearly filled to capacity with cheering CrossFitters from around the globe
Here’s some footage from last year:
And then there’s this guy:
Nakoa
Here’s the workout for Tuesday, July 10, 2012:
A. Skill
Rope climb with emphasis on Russian wrap; modifications from ground
Take the first 20 minutes of class to rotate through rope climb variations. Beginners: athletes sit on the ground and pull themselves to standing only; Intermediate: Climb rope with Russian wrap; Advanced: Climb with arms only, climb with L-sit.
Prerequisite before leaving the ground:
Russian wrap rope climb:
Various rope-climbing modifications:
B. Metcon
In 4:00
400 meters
21 American kettlebell swings ( 53 / 35 )
12 pull ups
AMRAP sit-ups*
Complete four rounds, resting one minute between rounds; score is total sit-ups*
