Kaela and Nakoa welcome their CFUM dad, Dale, at the finish line of his first triathlon.
>> we’ve got some rad dads.
CFUM is packed with amazingly fit fathers, who set healthy examples for their families. It’s easy to default to role models we see on TV, the Internet and other media — when the best stories and leaders are right in our own homes. We’re thankful to have such strong dads. Thanks for continuing to inspire, encourage and lead us! Have a great day with your families.
Scarlet (foreground) gets used to having a coach who doubles as the gym paparazzi. Welcome new CFUM members Scarlet (from front), Anna and Brooke! They move really well; we’re stoked to have them onboard.
061413 WOD
A. 4:00 alternating Tabata
Double-unders
V-ups
(20 seconds on; 10 seconds off. Start with double-unders. Following round is v-ups. If athletes don’t have doubles, do double attempts. You can set clock to TABATA and it will start a continuously running Tabata timer).
B. Deadlift
One rep every 30 seconds for 10:00
For load, use 80% of final weight on 5/31/13 or 70-75% of your 1RM
C. Five rounds for time:
200-meter run
10 overhead squats (75/55)
10 push presses (using same barbell)
|||—|||
HEAD JUDGE
For those of you who helped judge during the CF Games Open, you realize how difficult that role can be. Adrian oversees all judging for CF HQ, which I would imagine to be a thankless job. Adrian, along with Jason Khalipa, taught my L1 certification at CrossFit Oahu years ago; he’s very intelligent, witty and down-to-earth. It’s cool that this is his official role. Look out for him during the upcoming CF Games coverage.