Friday, July 27, 2012
Thursday, July 26, 2012
Guess this CFUM athlete, without getting any hints
Here’s the workout for Thursday, July 26, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to make up lifts you’ve missed or will miss. Stay consistent on the linear strength series. We have four weeks left to go!
Since you all rocked the tire flips Tuesday, we’re going to add a new skill for next week: CFJ Balloon
B. Metcon
For time:
800 meters
Five rounds of the triplet
5 dips
10 box jumps ( 24 / 20 )
15 air squats
800 meters
IMPORTANT HANA RELAY INFORMATION: All 2012 Hana Relay participant fees ($40 per runner) must be turned in NO LATER THAN JULY 31, OR YOU WILL FORFEIT YOUR SPOT ON THE TEAM. Please bring cash. Team captains have been assigned and runners have been grouped. See whiteboard for more details. We are still considering adding another team, as we’ve received last-minute interest; however, all runners must be committed, race entry fees paid and teams assigned by THIS TUESDAY, JULY 31. This fun relay is not to miss — it’s one of the most well-attended each year on Maui. Get on board to join your CFUM teammates before it’s too late!
Wednesday, July 25, 2012
Andrea
Leah
Holley
Patty
Sara
Diana
CONGRATS ROUND ONE goes to Andrea, Sara, Holley, Patty and Leah, who today flipped the approximately 600-pound behemoth tire, which will henceforth be named Merf. It’s hard to gauge the actual percentage of the total weight that you ended up moving, but we know that it was a beast to even budge. Great work to everyone who got their hands dirty on the tire flips; it was awesome to see you charge.
CONGRATS ROUND TWO goes to Noah, who today got his first bar muscle up. After just about two months of CrossFit, he’s making crazy ninja progress in pull-ups, lifts and speed work, which culminated in his bar muscle-up, in front of the camera and cheering friends after the 9 a.m. class. Welcome to the muscle-up club, Noah!
Here’s the workout for Wednesday, July 25, 2012:
A. Strength
Push press – linear week 4
B. Metcon
In 2:30:
Run 200 meters
8 hang power cleans ( 135 / 95 )
4 push presses or push jerks *
AMRAP sit-ups
Complete four rounds, resting 1:00 between each round. Score is total sit-ups.
* Use the same barbell / weight for cleans and push presses. Dumbbells may also be used.
Hang power clean demo: