Trio of triangles, in the triangle pose. Lisa W. makes it look good.
Yoga + CFUM: Just what we needed. Thanks, Ann!
Here’s the workout for Friday, August 3, 2012:
A. Strength
Snatch deadlift — linear week 5
B. Metcon
Four rounds for time:
7 squat cleans (135/95)
14 bar-facing burpees
200-meter run
(Courtesy of Outlaw CrossFit)
C. Cash out
50 Superman holds
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MUST SEE OLYMPIC COVERAGE:
204 kg clean and jerk record; 175 kg snatch world record
Coach Allen parts the sea of plank holds
Here’s the workout for Thursday, August 2, 2012:
A. Make up skill / strength
Take the first 20 minutes of class to make up missed lifts and/or skill work. We have three weeks left on linear, so stick with it!
B. Metcon
AMRAP 12 minutes:
50 double-unders
15 sit-ups
10 Russian kettlebell swings (53 / 35)
C. Cash out
Tabata tuck jumps
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Let Ann Van Patten yoga you at 9 a.m. Thursdays at CFUM
SPECIAL YOGA CLASS AT 9 A.M. THURSDAYS AT CFUM THIS MONTH! Don’t miss Yoga for CrossFitters led by certified yoga instructor Ann Van Patten. The class kicks off today at 9 a.m. Bring your mat, leave your shoes and get ready for movements that will enhance your CrossFit performance and restore your flexibility and mobility.
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CONGRATS to our awesome friend and coach Russ, who Wednesday night clocked a 2:32 Fran. Every rep was legit; coaches Kehau and Jason counted while Frank filmed and a few of our members hung out to watch. His verified time is badass. Amazing job, Russ! We have two syllables for that: CON3!
Dale (foreground); Noah (background)
Here’s the workout for Wednesday, August 1, 2012:
A. Strength
Push press — linear week 5
B. Metcon
Three rounds for time:
10 dumbbell man-makers (25/35)*
10 dips
200-meter farmers carry
*Man-maker is push up, row right, push up, row left, jump feet to dumbbells, full clean into push press. Here’s a demo:
C. Cash out
Front plank holds
> 2:30 = 0 star jumps
> 2:00 = 5 star jumps
> 1:30 = 10 star jumps
< 1:00 = 15 star jumps
The best 2012 Olympic video of the day shows a worker tasked with welcoming and assisting guests. Gold medal for sarcasm.