Monday, Sept. 3, 2012 – HOLIDAY SCHEDULE
Sand. Swim. Sweat.
North Shore beach WOD
Metcons included: A) In 6:00 (teams of two) 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.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.Saturday, Sept. 1, 2012
8 a.m. BEACH WOD AT BABY BEACH IN SPRECKELSVILLE
Just when you thought CFUM couldn’t get any more fun . . . we decided to make you run up a sand hill on the north shore.
Beach WOD checklist (not necessarily in this order):
• Water
• Bathing suit
• Friends, family
• Towels
• Sunscreen
• Game face
Workout(s) will be announced at the beach. Please be on time so we can land a good spot.
Directions:
From Baldwin Avenue
L on Hana Highway
R on Nonohe Pl.
R on Paani Pl.
L on Kealakai Pl.
Friday, August 31, 2012
Guess this CFUM athlete, who’s always color coordinated.
Dale nails a new 1RM
Here’s the workout for Friday, August 31, 2012:
A. Strength
Good mornings 3 x 15
B. Metcon
Three rounds for time:
400-meter run
21 American kettlebell swings (53/35)
12 knees-to-elbows
C. Cash out
3 x 3 inverted burpees
***
Massage assessments Friday at CFUM
CFUM member Claudia Hochschild, licensed massage therapist, will be at the 8 and 9 a.m. classes today to give five-minute assessment massages. Sports massage is a key part of maintaining optimum strength and staying injury free, Claudia teaches. By bringing down the tone of a tight muscle and allowing it to revert to a relaxed state, the body will be able to work harder and smarter, especially in high-intensity training situations like CrossFit. Claudia, a massage professional for more than two decades and a Boulder School of Massage Therapy graduate, recently left her massage position at the Four Seasons in Wailea to restart her own practice, Body Therapeutics. Don’t be fooled by her petite frame — Claudia is a super strong and versatile masseuse. Check out her work and talk to Claudia about new Body Therapeutics special rates: 280-5765; claudiahochschild@yahoo.com.