Thursday, August 30, 2012
Russian KB rush hour at Wednesday’s 5 p.m. class
Here’s the workout for Thursday, August 30, 2012:
A. Make up skill / strength
We’ve been seeing some sick PRs on the front squat and push press. Even if you’ve missed days, take time today to find your one-rep max or estimated one-rep max. You have the first 25 minutes of class to check in with your coach and complete skill / strength work. Group stretch starts at the half hour mark.
B. Metcon
For time:
800 meters
15 dumbbell man-makers (35/20) (row right; push up; row left; push up; squat clean; thruster)
800 meters
Then…
Yoga for CrossFitters at CFUM
Ann’s restorative yoga class starts at 9 a.m. The popular, one-hour session will restart your body after another workout week. Bring a towel or mat, find your focus and rest assured that yoga is exactly what your muscles and mind need.
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HANA RELAY MEETING: Mandatory meeting for all three Hana Relay teams at 6 p.m. tonight (Thursday). We will discuss driving, allocation of legs and post-race plans. If you cannot make it, you must contact your team captain, either Sheila (women’s masters), Frank (men’s open) or Kehau (women’s open).
Wednesday, August 29, 2012
SLEDGEHAMMER RESULTS
CFUM: 1; MASSIVE TIRE: 0
Here’s the workout for Wednesday, August 29, 2012:
A. Strength
Push press — 1 RM / EST 1RM testing
Take the first 20 minutes of class to find your one-rep max or estimated one-rep max. Warmup sets will be listed on the whiteboard. Please take the time to find these important numbers for all of your CrossFit lifts and log them in your journal!
B. Metcon
Three rounds at each station for max reps; 30 seconds of work followed by 30 seconds of rest:
• Russian kettlebell swings
• Deadhang chin-ups
• Sledgehammers
• Box jumps
C. Cash out
Roll out / partner- and band-assisted stretching
Tuesday, August 28, 2012
Lisa P. lands a PR on her front squat.
Congrats to everyone who tackled the front squats today! Remember: The point of finding your max or estimated max is to then implement the weight in your metcons — you don’t want to over- or under-shoot when you approach a timed workout. We saw some great lifts today and we’re excited to see each of you continue to get even stronger!
Here’s the workout for Tuesday, August 28, 2012:
A. Skill
Sledgehammer
Get ready to unload your aggression on a 600-pound tire. Coaches will take you through sledgehammer technique drills. Then each person will go for a 30-second sledgehammer max effort.
B. Metcon
In 4:00
Run 400 meters
20 double-unders
10 sit-ups
AMRAP burpees
Complete four rounds, resting 1:00 between each. Score is total burpees.