Monday, June 10, 2013

>> congrats to our two tri-beasts.

Coach Mary and Dale smoked their first triathlon — the North Shore Triathlon held in Waialua, Oahu, on Saturday. The race drew more than 200 athletes who braved a 400-meter ocean swim, 10-mile bike ride and 5K run.

Mary and Dale have been training diligently for months, and they were stoked with their times: Dale came in at 1:04 and Mary clocked 1:23. Both said the swim was the gnarliest part, due to the choppy conditions and the packed start. Mary passed a handful of people on the bike. Both Dale and Mary locked in a sub-30 run, which was the final portion of the race.

Dale came in 43rd, which is super impressive for his first time. He made sure to race with his CFUM hat and said after it was all finished, “CrossFit is what got me there!”

We’re so proud of both of you. You’ve repped Upcountry well!

BE WARNED: They’re currently recruiting people for the TriLanai in November. You may get suckered in after their inspiring stories.

061013 WOD

A. Muscle-up progression

1) 2 x 5 pull-ups

2) 2 x 5 dips

3) 3 x 7 ring row into transition

B. Three-position snatch

5 x 1 + 1 + 1

Full // hang // high-hang

C. 8:00 AMRAP

200-meter run

10 single-arm alternating dumbbell snatches (40/25) (5/side)

20 double-unders