Wednesday, Sept. 18, 2013

091813 WOD

A. In 5:00 with teams of two:

Partner 1: Run 100 meters

Parnter 2: Single-arm/single-leg plank hold

Every time 2 drops before 1 returns, 5 burpee penalty

B. Push press

5 x 4

C. Four rounds for time:

Run 200 meters

10 chest-to-bar pull-ups

15 Russian kettlebell swings (53/35)

>> On-Ramp

Three rounds for time:

Run 200 meters

10 ring rows

10 Russian kettlebell swings (30/15)

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HAPPY BIRTHDAY, SHEILA!

2013 Hana Relay teams “Mullet on the Move” and “Mother Cluckers”

>> mother hen of the mother cluckers.

Sheila (far right) is one of the toughest chicks I know. Her strict muscle-ups are unreal, she deadlifts over 200 pounds and she’s super fast (which results in her being team captain of the women’s masters Hana Relay team each year). In the box she has consistently high scores, and her solid reps could be recorded for a CrossFit demo video and replayed for instructional use — they’re that good.

What some may not realize is that I’ve known Sheila as long as I’ve known CrossFit. She’s one of the original CrossFit Upcountry members, long before it was even called “CrossFit Upcountry.” Sheila has, whether she’s liked it or not, adopted a role that’s kept all of us together. She has a cohesive kindness that works to include everyone, and not just for one workout, but for the duration of a friendship. She’s a strong, sensitive and humble leader; and she’s guided me, and us, during some of our most challenging, and our most joyous, times.

Sheila and husband Kimo, another amazing CFUM member, are awesome parents and standout community members. We’re blessed to have them as anchors of our gym — reminding us that with the encouragement of one another, we can persevere through anything.

We adore you, Sheila, you ultimate mother clucker! Can’t wait to “celebrate” with you at 8 a.m. at the box.