Excellent turnout this week. Everyone is kicking it into gear with week one of the linear strength program and some fun WODs. Great job on making up missed lifts today and staying consistent with bodyweight baseline movements. We are already seeing increases in strict pull-ups, push-ups and dips — not to mention, some amazingly hardcore cores! Get it? Like a hard core? OK. That’s enough. On to the workout…
For Friday, April 13, 2012
A. Strength
Deadlift – linear week one
B. WOD
Five rounds for time:
20 lunges (10 on each leg) with bumper plate overhead (25/45)
20 burpees
Melissa, who professes her love for burpees, gets a jump-start on tomorrow’s WOD during today’s 5 p.m. class. She breezed through the burpees like it involved as much effort as checking the mail. How does she do it?
HOUSEKEEPING UPDATE: You can rest easy tonight: The bathroom key has been found. It is now attached to a jump rope handle, hanging on the key plaque.
Sending a shout-out to our CFUM part-time CrossFitters: Tony and Cory from New York; Joan from Idaho; Matthew from Santa Fe; and Shay from California (a badass rower from California who competes at the national level). We love having you around, and we’ll be sad to see you leave Maui. Thankfully, most of you will be back again!
Here is the workout for Thursday, April 12, 2012
A. Skill / Strength make up
Take the first 20 minutes to stretch, make up missed lifts from the week, or work on a skill.
B. WOD
“Michael”
Three rounds:
Run 800 meters
50 Superman holds (instead of standard back extensions)
50 sit-ups
PROGRAMMING NOTE: If you’ve worked out M-T-W, you will do this workout NFT (not for time). If you haven’t worked out three consecutive days, you will do this for time. Thursday WODs will start promptly at the half hour mark; any skill / strength work must be completed before then.
HOUSEKEEPING NOTE: The bathroom key, which is now free from the baby-size kettlebell, is on the loose. It went missing between the hours of 6 and 9 a.m. Tuesday. If you see the key on the run (or in your gym bag, purse, etc.), please return it to its CFUM home (on the wall near the computer). Thank you!
Kiera rocks her first 6 a.m. class. Bonus points for anyone who can WOD that early.Frank skips the power snatch and goes straight for the squat6 a.m. class
Great energy at the box today! Is it the new flooring? Maybe horse stall mats from Del’s are made of magic?
That’s it. We’re getting more.
Awesome work, everyone! Keep up the solid efforts. We’re super proud to be a part of your progress.
Here’s the workout for Wednesday, April 11, 2012
A. Strength
Shoulder press – linear week one
B. WOD
Four rounds for time:
200 meter farmers carry
15 push press
10 mountain climbers
5 push ups
* All moves will be performed with dumbbells. Use the same DB weight throughout. Total DB weight (add both left and right) should equal 40-50% of body weight. Any time DB leaves your hands, you must do five burpees.
PROGRAMMING NOTICE:This Thursday will mark the first Not-For-Time-Thursdays. In programming, we have been urging a three on, one off, two on, one off schedule. However, we understand that A) life/work doesn’t always allow members to fit that training schedule and B) we are working with some serious WODaholics (I say this in the kindest possible way, because all of you are athletic, and have sound movement and form). In finding a middle ground (it’s all about compromise, right?), we are launching this new effort to incorporate active rest. If you train consecutive Monday, Tuesday, Wednesday, and you must come Thursday, you will do the WOD not for time (NFT). This gives your muscles, and nervous system, time to settle down, focus on solid moves and strength, and hopefully ween you off the clock/speed addiction. This can be a day of active rest for consecutive WODaholics, and you will find that you still get in a good workout. For those who aren’t training three consecutive days before Thursday hits, you may do this for time.
So to recap: M-W-F are strength days with short, intense WODs; TUE-THU will be skill days with longer WODs (Thursdays are NFT for some); and SAT will have one condensed class at 8 a.m., which will be a mixed bag of benchmark workouts, team workouts and more. Please make up your strength on TUE-THU-SAT if you miss a strength day.
In the end, we can only make suggestions and give you the best insight we have available; you know your body best and can make decisions accordingly. Ultimately, we are very impressed with your work ethic and your athleticism. Each of you are pretty amazing.
Melissa, who professes her love for burpees, gets a jump-start on tomorrow’s WOD during today’s 5 p.m. class. She breezed through the burpees like it involved as much effort as checking the mail. How does she do it?
