Tuesday, Feb. 18, 2014
One of our better jumping photos (from Saturday’s 9 a.m. class). Kahone is doing some ninja kick; Elena is punching Kit; Tiare has an elegant pose; and most everyone is catching air. The previous photo shows Snuggie in a “half moon,” which I learned is not just a weightlifting term. Gotta love our obligatory Saturday jumping photos. Good times.
021814 WOD
A. Three rounds NFT
100-meter run
15 jumping jacks
10 v-ups
5 kips
B. Back squat
Take 15 minutes to find a heavy set of five, then do three sets of five reps at that weight.
C. Five rounds for max reps: *
1:00 ME wall balls (20/14) to 10′ target
1:00 ME burpees to 6″ reach
1:00 rest
* Conditioning courtesy Outlaw CrossFit
>> On-Ramp
Three rounds for max reps:
1:00 ME dumbbell thrusters AHAP or air squats
1:00 ME burpees
1:00 rest
++ We will split you up into two groups: A will start on wall balls and B will start on burpees. If you are not going for RX on the wall balls, please allow those who are to find their 6″ reach burpee stations first; this will save spots under the rig. If there isn’t enough room, we’re sure that you’ll still get a great sweat doing standard burpees.
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HAPPY BIRTHDAY, ANDREA!
Photos from top: Andrea blazes through the row during the Maui CrossFit Extreme Nightmare on Lower Main Street competition in October; she went on to take first in her division. You may recognize the faces of Coach Mary, Andrea, Kela (whose daughters Mehana and Ilima train with us), Elena and me; this shot was taken in early 2009 when we started CrossFit under Coach Kaye and continued training at Eddie Tam, Andrea’s house, the track in town, pretty much anywhere we could get together.
Andrea, who turned 46 today (Monday), keeps getting better. It’s a phenomenon, really. Most experience different challenges along the way, either mental or physical or both, and they stop training. What’s unique about Andrea is her drive to improve — I’ve never seen someone not give up so much, if that double-negative-positive statement makes sense. The result is that she’s an engine with no “off” switch; she actually gets faster as some WODs go on. Not only is she quick — she clocked 6-plus minute miles on Murph — but she’s freakishly strong (most athletes have to choose one or the other). You likely don’t need to be reminded about Andrea’s accomplishments: They’re all over the gym records boards. But I remind myself all the time that Andrea never gives up, she works extremely hard, and she keeps getting better. During some of my toughest days, she’s there as a symbol that encourages me to keep striving. She’s taken on highly difficult, new tasks such as Olympic weightlifting and gymnastics — and she’s made impressive gains in every area she sets her sights on. Most would’ve quit before they had even started. So regardless of her scores, her competition wins, or all that’s behind or ahead, I personally am thankful for Andrea’s drive to continually improve. That keeps me motivated, proving just about anything can be accomplished through hard work and consistency. Thanks for encouraging everyone around you, Andrea! We love you and we’re so proud of all you’ve conquered over the years! So glad I get to chart this journey with you. Here’s to an exciting new year!