Tuesday, July 22, 2014

Welcome Leilani (behind me) and Owen, a CrossFit couple visiting from San Diego’s CrossFit Mission Gorge. There are a ton of CrossFits in California; if you get a chance to visit Mission Gorge in San Diego — do it. They are an amazing group of people with experienced coaches. CFMG stood out as warm, welcoming and professional when I dropped in for a week about a year ago. Frank happened to be wearing a CFMG shirt when Leilani and Owen came in Monday. Leilani, a volleyball coach / league owner, is from Maui and remains a dear friend. Stoked to have you folks train with us for a week!

072214 WOD

A. Three rounds NFT

250-meter row

10 kips

5 wall squats

B. EMOM 8:00

1 x snatch high pull

1 x power snatch

C. For time:

1K row

50 wall balls (20/14) to 10′ target

40 American kettlebell swings (53/35)

30 toes-to-bar

20 HR push-ups

10 L-sit pull-ups

>> On-Ramp

For time:

500-meter row

25 wall balls / DB thrusters

20 Russian kettlebell swings

15 tucks / v-ups

10 push-ups

5 strict pull-ups / supine rows

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MUSCLE-UP MADNESS

Congratulations to Scott (not in video) (who just turned 50!), Patti, Nikki and Keiran for getting their first ring muscle-ups. We made a few of you do it over so we could get footage — awesome work on this big milestone! More PRs are coming soon; muscle-up fever is extremely contagious.

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HAPPY BIRTHDAY, GABBY!

Gabby’s one of the strongest women I know. Not just for her physical strength, which is obvious, in that, she can handle some of the top weights for females in the gym — but for her strength of character. She’s endured so much in her life, and she’s always persevered, setting an awesome example for those around her. She and I joke that we hate cardio — but Gabby’s endurance in getting through the challenges of juggling work, family responsibilities and her own training is pretty rare. I remember way back in the day, when Coach Kaye was talking about this “beast” athlete that she has — and I was happy to learn it was my friend, Gabby, from grade school. Gabby was making fast gains in the gym. She suddenly injured her arm. And she still showed up to train — cast and all. It was nothing short of inspiring; Kaye talked about it all the time. Gabby’s kind demeanor is also a sign of strength — it’s often easier to take an unkind route, but Gabby chooses to uplift everyone she knows. This mom is one you want to have as a friend for many reasons — you become a better person when you get to know Gabby. Thank you for being such an anchor in our lives, Gabby. We love you and we’re proud of all you continue to accomplish! Here’s to an awesome new year! Ps. Gabby’s birthday is/was Monday. I’m sure she won’t mind you celebrating it all month.