Thursday, April 3, 2014

040314 MOBWOD

A. Trap and neck mob with barbell

2:00 / side

B. Partner triceps smash

2:00 / side

C. Quad and IT band smashing on roller

2-3:00 / leg

D. Hamstring stretch variation on bench

2:00 / leg

E. Ground splits

2 – 4:00 total

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HAPPY BIRTHDAY, STEPH!

Some of my closest friends from childhood are now part of CrossFit Upcountry, and Stephanie is one of them. That means we have a ton of old-school photos, bad haircuts, funny memories and great stories. I can’t articulate how thankful I am to have her in my life — despite the times she makes it hard for me at 5:45 a.m. class, or when she rolls her eyes after I ask her to demo a movement. Steph is more like a sister than a friend, and I’m lucky to have witnessed much of what she’s accomplished. She’s an APRN who’s employed by Kaiser; she takes care of her family; she’s a great wife, daughter and sister; and she’s a natural athlete, among other roles. You wouldn’t want to get on her bad side, because her sarcasm is as sharp as her blows. Thankfully she’s volunteering with church youth and helping others in her spare time instead of getting into fist fights (I admit: It was good to have Steph as protection in public high school). While her CrossFit numbers are always changing and reaching new heights, I’m glad her humor, wit, wisdom and resolve stay the same. Thank you for sticking with me all these years, sister! Love you lots and have a happy birthday on Oahu!