Choose one: 3 x 3 weighted muscle-ups / 3 x 6 weighted dips / 3 x 10 dips
***
ATTN HANA RELAY RUNNERS: Please solidify your drivers, food and leg assignments. Make sure you take Friday off. And go light on your remaining workout days. Hana Relay shirts have been printed. Talk to your team captain for pickup. * For anyone not running the relay who wants to get a shirt, let us know as we’re putting in another order next week. Colors of the shirt and the type vary.
If August was this nuts, can’t wait to see what September is like…
PROGRAMMING NOTE I: Due to the new mini-cycle, we are changing your warmup on the whiteboard. You now have five minutes, as opposed to 10, to complete your individual work — and new stretches will be listed. Please be prompt as we are starting group warmups at the 5-MINUTE MARK.
PROGRAMMING NOTE II: Because strength is foundational to our training, a couple months ago we mapped out your year worth of lifts. Remember, we rotate through two-month linear cycles (where we test your strength gains at the end), followed by a one-month mini-cycle that serves as a deload of sorts, where lighter weights are used. This month launches our mini-cycle, and we are focusing on oly lifts. FIRST AND FOREMOST, THIS MONTH WILL BE TECHNIQUE-BASED, in that, if you stick with the PVC the whole four weeks, that’s fine by us. We want you to understand the movements before you load up, as the snatch, clean and jerk are some of the most challenging movements that CrossFit incorporates.
The month will follow the strength template you’re used to, with M-W-F being lifting days and shorter metcons and T-TR being skill-based days with longer and lighter metcons. Here’s your outline for the month:
MONDAY – SNATCH
WEEK ONE:
high hang
WEEK TWO:
take off
WEEK THREE:
floor
WEEK FOUR:
review, finding best set of three
WEDNESDAY – JERK
WEEK ONE:
footwork push jerk
WEEK TWO:
footwork split jerk
WEEK THREE:
split jerk
WEEK FOUR:
review, finding best set of three
FRIDAY – CLEAN
WEEK ONE:
high hang
WEEK TWO:
take off
WEEK THREE:
floor
WEEK FOUR:
review, finding best set of three
This may not mean much to you; you could be asleep at this point in the post; or you could care less about oly lifting. But know that A) you want your technique to be dialed in when these moves come up in a WOD; B) the lifts recruit muscles from head to toe that result in a highly intense workout even when they’re performed alone; and C) the technique, speed and explosion that’s used in these lifts will translate into everything else you do — whether you’re training for sports-specific work or you’re looking to lose some weight. BOTTOM LINE: OLY LIFTING IS IMPORTANT. We’re excited about implementing the new information from the recent CF Olympic Weightlifting cert. Now let’s put the lifting platform to use!
Here’s the workout for Tuesday, Sept. 4, 2012:
A. Skill
V-ups
Take 15 minutes of class to work on V-ups and progressions. Complete 3 x 10 V-ups.
B. Metcon
Death by KB / HR push-up
Against a running clock …
Minute one: 1 American KB swing / 1 HR push-up
Minute two: 2 KBs / 2 push-ups
Minute three: 3 KBs / 3 push-ups
Continue the ladder until required reps cannot be finished within time frame. Score is last completed round.
Partner A sprints sand hill while Partner B performs air squats on incline. Switch after run. Score is total air squats.
– Rest 3:00 –
B. In 12:00 (in teams of three)
Partner A runs 200 meters backward, swims 200 meters and completes 20 burpees.
Partner B holds front, left or right plank while Partner C does sit-ups.
Partner C may only do sit-ups while Partner B holds plank.
When A finishes, each partner rotates. Score is total sit-ups.
– Rest 6:00 –
C. For time (in teams of two)
Partner wheelbarrow for 100 meters, switching at any time. Each must do walking lunges back to starting line. Time stopped when last partner crosses starting line.
Special thanks to our intern, Craig, who helped draft the workouts Friday. We sat for about an hour and laughed, devising what became the beach metcons. Let’s just say we’re glad we omitted the bear crawls.
Thanks also to Irene, Noah’s wife, who took all the pictures, and to Melissa’s friends and relatives at CF Maui Extreme who joined the workout with us. It was cool to see CrossFitters take over the beach Saturday in the name of community, fitness and fun.
Wouldn’t make it (through CF, life, lunges, etc…) without my teammate and best friend.
** SCHEDULE REMINDER **
A condensed holiday schedule of ONE CLASS AT 8 A.M. MONDAY will be implemented due to Labor Day. Please spread the word. And don’t worry, we will be kind. Our legs, like yours, are toast from Saturday. Great work everyone!
Here’s the workout for Monday, Sept. 3, 2012:
WOD will be announced at the box at 8 a.m. A note explaining your new mini-strength cycle for September will be posted Tuesday.
