We’re at the start of another week at CFUM and it’s exciting to see the progress each of you are making. The personal records board is getting filled with new achievements, and the enthusiasm and dedication each of you exhibit is motivating. Let’s finish this month out strong. We have two more weeks of dumbbell strength work until we move into a new two-month linear cycle with three barbell movements that will be tested at the end of the series. Also, keep up your bodyweight strength work as we will retest that at the end of this month. You’ve been completing some tough WODs, nailing some big lifts and conquering some crazy skills — Upcountry has phenomenal talent, and we are thankful to be a part of your training.
Here’s the workout for Monday, June 18, 2012:
A. Strength
1. DB squat
2. DB Bulgarian split squat
B. Metcon
In 2:30:
Sprint 200 meters
7 clean and jerks (115 / 75)
AMRAP American kettlebell swings (53 / 35)
Complete four rounds, resting 1:00 between rounds; score is kettlebell total.
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SATURDAY YOGA CLASS was a big hit. Mahalo to certified yoga instructor, accomplished rower and CrossFitter Shay Seager for an awesome yoga session, as well as huge insight into rowing errors and tips. Monday is her last day on Maui. Give her a hug if you see her tomorrow, and keep in touch with her via Facebook. Here are some photos from the day:
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Happy Father’s Day! We have some rad dads at CFUM. You dads demonstrate awesome strength at the gym, at home and at work, and we’re inspired by each one of you. Hope you folks had a great day with loved ones!
Spend the first part of class learning from national-level rowing competitor Shay Seager, who will be discussing common errors that CrossFitters make while rowing. You’ll get basic cues to correct your movements. Please be prompt!
Shay is pictured in 3 seat mid-drive during the 4×1250 pieces while training at UC Berkley. What does that mean? It means she’s pretty badass.
B. Group stretch
C. Metcon
* Team or individual WOD will be announced at the gym, depending on number of class participants.
SPECIAL 9 A.M. YOGA CLASS:
Hang around for 45-minutes of yoga, specifically designed for CrossFitters. Get a taste of restorative yoga, which we view as an important complement for heavy powerlifting and Olympic weightlifting. Check out 2010 CF Games winner Graham Holmberg, an ambassador for implementing yoga in your CrossFit routines.
Check out this write-up on yoga by award-winning CrossFit box, Invictus, which is based in San Diego:
Yoga is the Yin to your Crossfit Yang Written by Heidi Fearon
Has the idea of yoga at your favorite Crossfit box piqued your interest? I wanted to take a few moments to share how I feel yoga can not only benefit your Crossfit practice but also your life. You might be surprised at how much common ground there is between yoga and Crossfit.
BREATHING: Yoga is a practice linked entirely to the breath. Establishing a full even rhythmic breathe is the first tenant of Yoga. This translates beautifully to all of the elements of CrossFit, from Olympic lifting to conditioning, and will really improve your performance if you can master balanced breathing. It will also translate to a more peaceful mind.
FOCUS: More challenging poses and balancing postures require complete attention and balanced breath. Your focus is drawn completely to the present moment and allows for a deep awareness of all the subtleties of your physical body and your mind. Holding a strenuous posture while your hamstrings plead for relief creates a perfect opportunity to acknowledge your mental process, breath through it, and do more than you thought was possible.
MOBILITY: Yoga, when coupled with the strength development of CrossFit, can help your body achieve the perfect balance of stability and flexibility. Many criticisms of yoga are for the hyper-mobility it can promote. Some may criticize CrossFit for the rigidity and tense muscles it creates. The two together can be the ultimate marriage of suppleness and strength. You can achieve greater stability through flexibility and vice versa. The strongest snatch requires stable but flexible shoulders and how can you truly explore the depth of your squat without spacious, happy hips?
Why just today after a heavier deadlift I breathed some life back into my lower back with cobra pose and camel pose under the guidance of Dave Lipson (thank you Dave!!), what an amazing complement.
Finally, in this fast paced hectic world we live in, we can all use a little cortisol reduction and stress relief. Sunday is a perfect day to hit the reset button before another full week, so come join us for some CrossFit focused yoga. Poses will focus on open hips, stable shoulders, balance, and lengthening the front side of the body (hip extension/back bends).
8 a.m. class makes up the push-up / star-jump cash out
Here’s the workout for Friday, June 15, 2012:
A. Strength
1. Good mornings ( 3×10 )
2. Hip bridges ( 3×10 )
B. Metcon
For time:
10 deadlifts, 1 handstand push up
9 deadlifts, 2 handstand push ups
8 deadlifts, 3 handstand push ups
7 deadlifts, 4 handstand push ups
6 deadlifts, 5 handstand push ups
5 deadlifts, 6 handstand push ups
4 deadlifts, 7 handstand push ups
3 deadlifts, 8 handstand push ups
2 deadlifts, 9 handstand push ups
1 deadlift, 10 handstand push ups
* Suggested deadlift loads and handstand push up modifications will be given at the gym.
UPCOMING EVENTS
SATURDAY CLASS:
Make sure and attend this Saturday’s class as part-time CFUM member and national-level rower Shay Seager is back on Maui. She will be going over rowing techniques during the warm-up, and she will offer a yoga session after the 8 a.m. WOD. More details will be given tomorrow. Saturday class will start at the same 8 a.m. time. Yoga will start at 9 a.m.
JULY 7 JOINT LOCAL CF EVENT:
Let us know ASAP if you plan on attending the joint local CF Hero WOD “Murph,” hosted by CF Maui in Kihei, at 4 p.m. July 7. Proceeds will go toward the Wounded Warrior Project. Individuals and teams may participate; entry fee is $25 and includes a T-shirt. Check out the poster on the whiteboard for more details.
SATURDAY YOGA CLASS was a big hit. Mahalo to certified yoga instructor, accomplished rower and CrossFitter Shay Seager for an awesome yoga session, as well as huge insight into rowing errors and tips. Monday is her last day on Maui. Give her a hug if you see her tomorrow, and keep in touch with her via Facebook. Here are some photos from the day:
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