Thursday, Sept. 13, 2012
Andrea
Noah
Here’s the workout for Thursday, Sept. 13, 2012:
A. Make up skill / strength
Take the first 20 minutes of class to go over oly lifting and other missed work. Talk with your coach to make the most of your open gym time.
B. Metcon
Five rounds for time: 5 burpee pull-ups 15 Russian kettlebell swings (53/35) 30 double-unders
Then . . .
Nama-stay for 9 a.m. yoga
Ann, CFUM athlete and certified yoga instructor, will take you through an hour of stretching, focusing on flexibility, mobility, breath work — and most of all — restoration. Don’t miss the counterbalance to your CrossFit. Class starts at 9 a.m. Bring a mat or towel.
***
Pre-Holiday CFUM Paleo Challenge
PRE-HOLIDAY PALEO CHALLENGE: CFUM will hold a 30-day Pre-Holiday Paleo Challenge from Sept. 24 to Oct. 24. Halloween starts the holiday eating season that snowballs through Thanksgiving, Christmas and New Year’s — beat the potlucks and parties by planning ahead. So mark you calendars, clear out your cabinets and get ready to see aesthetic and performance results from the leading dietary approach for CrossFitters. A CFUM paleo meeting will be held at 5 p.m. Thursday, Sept. 20. This is a personal challenge that you won’t want to pass up — your health depends on it. More details to come.
Wednesday, Sept. 12, 2012
Isaac
Here’s the workout for Wednesday, Sept. 12, 2012:
A. Strength
Split jerk footwork
B. Metcon
In 2:00
Run 200 meters
Barbell complex of four deadlifts, three power cleans, two front squats and one push press, then
AMRAP shoulder to overhead (135 / 95 – or – 60% of 1RM) *
Any time the bar is dropped during the shoulder to overhead, you must complete 5 tuck jumps before picking it up. Complete four rounds, resting 1:00 between each. Score is total reps of shoulder to overhead.
C. Cash out
3 x 3 rope climbs
Tuesday, Sept. 11, 2012
THE RESULTS ARE IN: Our master’s women — yes, the ones who wrote “Old Chicks” on their truck and reveled in tie-dye shirts — ranked THIRD among ALL women’s teams with a blazing time of 6:37:40. So basically, they smoked females in their teens, 20s and 30s, showing that age is just another year for PRs. Meanwhile, our men ranked 16th among 202 teams — and held a 7:22 pace throughout the 52-mile hilly course. What about the third team? Well. Let’s just say Patty’s watermelon was taken out of the cooler after leg 13. We don’t remember what happened after that. Great work to all! For a link to full results, visit: Hana Relay results
Here’s the workout for Tuesday, Sept. 11, 2012:
A. Skill
Battling ropes
B. Metcon
For time:
400-meter run
40 double-unders
30 walking lunge steps (15 per leg)
20 back extensions
10 V-ups
800-meter run
10 V-ups
20 back extensions
30 walking lunge steps (15 per leg)
40 double-unders
400-meter run