Friday, Feb. 28, 2014

 022814 WOD

A. 4:00 Tabata

Alternating kips

Jumping jacks

B. Front rack lunges

Take 15 minutes to work to a challenging set of 5 / leg; then do three sets total at that weight

C. CrossFit Games Open WOD 14.1

AMRAP in 10:00

15 power snatches (75/55)

30 double-unders

Score is total reps

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HAPPY BIRTHDAY KEHAU IN 3, 2, 1…GO!

“Hey, Kehau…yes you, our beloved coach & friend who writes each of those beautifully earnest birthday posts that remind people of why they matter. Well now it’s your turn. First thing is first: you’re a badass in the most badass way that can or ever will be, and all of us at CFUM are so eternally grateful that you have come into our lives, investing so much of yourself into our own health and well being. I remember after my first class at CFUM, I YouTube’d a video of you from the Upcountry Fitness Strongest Woman Competition, and you were doing single armed snatches like the barbell was made of Styrofoam. And despite your absence from the bikini portion of the competition, I was floored by your athletic talents. You have the strength of a bull and an inner light as electric as your yellow lifting shoes. The servitude you have shown to this island and its people is immeasurable, which manifests daily in your dual roles as Louis Lane by day and SuperCoach by night. You have created a space that swells with upcountry pride; a space where friendship, support, and empowerment flourishes. As the matriarch of our upcountry ohana, you have helped us unlock not only our physical capabilities, but our latent inner powers as well. You have given all of us the invaluable gift of believing that we can be the best version of ourselves, mentally and physically—a version better perhaps than we had ever envisioned. Your heart and soul, your humor, your amazing programming talents, your wizardry with words, your hard work ethic and drive, and your unconditional kindness (just to name a few) is contagiously inspiring. Thank you, Kehau (or should I say Ke-WOW!), for being you and sharing your magic with us; you make this world a better place to be.”

Written by Holly aka Snuggie