Tuesday, July 24, 2012
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LAST, BUT NOT LEAST: HAPPY BIRTHDAY, ANDERS! The 6 a.m. class “celebrated” Anders’ birthday Monday with 44 burpees — and we made sure to let him know how thankful we are for him, between breaths and muffled cussing. On a serious note: Anders has hit some amazing PRs since starting CrossFit roughly a year ago, shaving time off Murph, hitting heavier powerlifts and clocking a sick 500-meter rowing time. He’s only getting better from here, and we’re inspired by his progress, consistency and drive, and the fact that he always brags about his wife and CFUM athlete, Kiera. We’re stoked to have all the Lyons relatives (Kristina, Anne-Marie, — even Dale (KIDDING, DALE) at CFUM!
Saturday, July 21, 2012
There’s nothing like endorphins to kick your weekend into high gear. Get in the box for 8 a.m. class!
Here’s the workout for Saturday, July 21, 2012:
A. Warm-up: Double-under practice
Consecutive double-unders
> 50 = 0 toes to bar
< 40 = 5 toes to bar
< 30 = 10 toes to bar
< 20 = 15 toes to bar
< 10 = 20 toes to bar
If you don’t have doubles, you will do 150 single-unders and 10 toes to bar.
B. Group stretch
C. Metcon
Four rounds for time:
400 meter run
12 pull-ups
21 burpees
HAPPY BIRTHDAY TO GABBY! Even though you can’t be in the gym today, we’re sending a shout-out to say that we’re thankful for your friendship and we admire your superhuman strength. Have a great weekend with family, and we look forward to your new year of PRs! (Like running to the gym from your house — maybe twice in one day;?)
Gabby, super -mom, -wife, -friend, -CrossFitter, -paddler, the list goes on…