6 a.m. class: sweat and sunrise
Cleans, push presses and sit-ups
Diane makes everything look good
Coach Jason locks it out
Here’s the workout for Thursday, April 26, 2012
A. Makeup strength / skill (take the first 20 minutes of class to warm up, make up missed strength from M-W or do Friday’s strength if you will be gone. WOD will start at the half hour mark).
B. WOD
For time:
800 meters
30 dumbbell manmakers
800 meters
5 p.m. star-jumping madness
Here’s the workout for Wednesday, April 25, 2012:
A. Strength
Press – linear week 3
B. WOD
Four rounds of 2:30 each round:
200-meter sprint
3 squat cleans
5 push press
AMRAP sit-ups
* One minute rest between rounds
* Score is total sit-ups
* Same weight must be used for cleans and push press. Advanced is 135 / 95; intermediate is 95 / 65; beginner is 55 / 35. Dumbbells may also be used. As always, modify for skill level and ability to optimize workout.
Impressive work today, CFUM! It’s easy to whine about the rain, especially because we are spoiled with summer nearly year-round, yet many people around the world CrossFit in the rain, snow and other elements, in garages, in cold rooms, in hot rooms, with little equipment, with next to nothing. The mental fortitude of pushing through — even if the hardest part is just getting yourself to the box on a rainy day — carries over into all areas of life. Keep building strength: in mind, body and spirit.
Kaipo
Nova
Here’s the workout for Tuesday, April 24, 2012:
A. Skill
Power clean
This work will be performed to drill form only. PVC, 15-, 30- and 45-pound bars with 10-pound bumper plates will be used, and nothing greater in weight, for the purpose of today’s exercise.
B. WOD
50 DUs
50 air squats
50 jumping pull-ups
50 lunges
50 mountain climbers
50 sit-ups
50 star jumps
50 push-ups
* This is a spin on “Filthy Fifty” with fewer, and varied, movements. Tackle it like a chipper WOD.
I love the tone of the narrator in this YouTube demo: “This is the star jump.” Apparently, star jumps are very serious. No smiling during star jumps! We’ll be watching you!
