Wednesday, January 9, 2013

Thursday 130110 AHAP

Welcome to our newest interns who have officially started the CrossFit Malibu Intern Program.  We have 4 people joining us as interns- John V, Julia, Kolby and Ford.  They are beginning a four month journey designed at learning the ins and outs of CrossFit Malibu: coaching and teaching, principles of CrossFit, running a facility, and encouraging a community.  Most of you are already used to training with John, Kolby and Julia in classes from day to day- they have been at CFM for between 4 months to a year.  

John is very athletic and is into extreme sports like motorcycling and downhill skateboarding, Kolby is a recruited water polo player who moonlights parking cars and waiting tables, Ford joins us recently after spending his past school year in Argentina, and Julia is a nutritional science major and played sports at Santa Monica College before transfering to Pepperdine last year.

They will still be training alongside you all during the internship- and get used to seeing them in your classes observing and assisting over the next few weeks.  They will be increasing their responsibilities over their time as interns.  Introduce yourself if you don't know them already.
Coach Ondrej.  It's a 2 pood overhead.
Thursday's WOD: classes at 6 and 9am and again at 4 and 6pm.  Fundamentals class at 8am.
AHAP for 10 rounds, on the 90 second mark:
Power clean, 3 reps 
Front Squat, 3 reps (final power clean, hold in front rack- move into first rep of front squat)
Increase or decrease loads as needed.  Goal is to do as many reps as heavy as possible (AHAP)
Post heaviest and lightest load to chalkboards/journal.

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