Tuesday, Nov. 26, 2013

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Lauren Spalding is likely a favorite among many Mauians. My hunch is that it’s not just because she’s a stellar athlete (a former Olympian, to be exact), but because she’s likeable, humble and very funny. One of my new favorite Lauren stories happened Monday night.

Lauren, as usual, was killing the WOD. And we don’t say “killing” lightly. She smokes, demolishes, annihilates, burns down the home and the surrounding crops and livestock that once belonged to the WOD. She is a WODKILLA. Straight up. In fact, her first WOD was “Helen,” and I still remember her coming in at the top of her class, even though she did strict pull-ups throughout.

Alas, I digress.

Back to Monday night.

Lauren took off on her final 400 meters. As I headed around the corner, I see Lauren running like she’s trying to qualify for something significant. She’s blazing fast. Like wow. I almost stopped my workout just to watch her finish.

Lauren runs into the gym and hurls herself onto the gym floor to recover.

She then tells us that she was running so fast because she saw a shadow following her. She started to run faster, and the shadow ran faster. “Damn, this person’s fast,” she thought. She picked up the pace, and turned the bend, heading into the lighted area fronting the gym entrance.

Come to find out, the shadow was her own. And she had just outrun herself.

Today, Lauren beat Lauren. And she beat her bad.

Thanks for making us laugh hard and train hard. We adore you, Lauren!

112613 WOD

A. Group warmup

B. Skill – Rowing

The first half of class will be dedicated to technique review and rowing, where each athlete will find his or her ME 500-meter row, with the distance counting down. If you are waiting for the erg, build up to 3:00 on a front plank, and 1:30 on your side planks. Once you’ve completed that, work on mobility.

C. In 3:00

Run 200 meters

20 double-unders

5 strict pull-ups

Round 1: ME HR push-ups

Round 2: ME goblet squats

Round 3: ME single-arm alternating dumbbell snatches

Rest 1:00 between rounds; score is ME total across three rounds.

>> On-Ramp

Run 100 meters

20 single-unders

10 ring rows

Round 1: ME push-ups

Round 2: ME air squats

Round 3: ME single-arm alternating DB snatches

Resting 1:00 between rounds; score is ME across three rounds.