Tuesday, July 1, 2014

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070114 WOD

A. Five rounds NFT

3 strict pull-ups

6 push-ups

9 air squats

B. Every other minute for 10:00 (5 sets)

1 x full snatch from high hang

1 x full snatch from floor

Load at 75-80% of 1RM; take time to properly set up and focus on positions

C. Three rounds for time with a partner:

Run 400 meters

Row 500 meters

30 sit-ups

One person runs while other rows; then switch. Then both do 30 strict sit-ups (no arm drive).

Optional individual workout (if class doesn’t have an even count)

Three rounds for time:

Run 400 meters

Row 500 meters

30 sit-ups

>> On-Ramp

Two rounds for time:

Run 400 meters

Row 500 meters

30 sit-ups

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HAPPY BIRTHDAY, TIARE!

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Photos from top: Tiare competed in the SICest of the Pacific West competition in June; she took a seminar with CF Games powerhouse Elisabeth Akinwale a few months ago; and she took a leadership conference on Oahu around 1997-98, where we met.

Tiare is the same outgoing, funny and accomplished person I met in high school. What’s different now is that she is in better shape, if that’s possible (she was always fit). The mother of two has achieved so much in her short time as a CrossFitter. From handstand push-ups, to muscle-ups, to pistols, to shocking stamina, to strong power lifts and more — Tiare daily shows what natural talent looks like. And we’re confident the best of her is yet to come. What many may not know about Tiare is that her feats aren’t solely related to CrossFit. She’s a longtime waterwoman, who’s earned recognition in the professional SUP realm and in the Hawaiian Canoe Club paddling community; she also is a gifted performer in hula, silk aerials and acrobatics, who’s known for local and international shows. There’s more: Tiare’s business, Otaheite, in Wailea, is a thriving beach chic boutique, celebrated for its local fashion and jewelry designs. It’s pretty amazing to quantify all that this busy mom pulls off on a daily basis. But I had a hunch that the same driven, hard-working, intelligent person I met all those years ago would do great things. Have a great birthday, T! Congratulations on all you’ve done in only 32 years!