Thursday, August 9, 2012
Then…
9 a.m. CFUM yoga class with Ann!
Get your yoga on at 9 a.m. with certified yoga instructor and CrossFitter Ann Van Patten. Last week was packed; if you plan to attend the one-hour class, please bring a mat or towel and be prompt. Restore your body and renew your focus, mind and breath — all vital components in CrossFit and in life!
Wednesday, August 8, 2012
5 p.m. calm before it got crazy.
Nice job on Filthy 50 today. All of you kept it under 35 minutes and we had some great PRs (for example, Leah did her first WOD with doubles). We’re proud of each of you; especially for your drive to tackle stuff like this without protest, always giving it your all.
Here’s the workout for Wednesday, August 8, 2012:
A. Strength
Push press – linear week 6
B. Metcon
Five rounds for time:
12 sumo deadlift high pulls (75/55)
6 pistols (6 per leg)
3 muscle-ups (substitution: one strict pull-up and one dip per muscle-up)
C. Cash out
Rope climbs 3 x 3
K2E and T2B: “This can be very casual”
Here are some great tips on kipping knees-to-elbows and toes-to-bar. That’s where a lot of difficulty set in for some of you today in Filthy 50. You have the strength for this, but think about dialing in cues mentioned in the videos below.
A highlight of the first clip is Again Faster Equipment owner and CrossFit Level One trainer Jon Gilson’s comment, “This can be very casual.” Around 6:40 he says, “You can start to cycle them like a mother.” His voice is awesome, and his cues are spot-on (and inadvertently hilarious at times).