Coach Jason moves so fast that he’s hard to catch on camera
030414 WOD
A. In 4:00 with a partner
Partner 1 – Run 100 meters
Partner 2 – Hollow body hold (arms and legs must be extended)
If 2 drops (calves, head or arms touching ground = drop) before 1 returns, do 3 burpees.
B. Turkish get-ups*
3 x 10 Turkish get-ups (5/side) AHAP
Because we’ve done so many snatches with 14.1, we will skip Olympic lifting skill work this week.
C. In 4:00
Run 400 meters
5 power cleans (155/105)
ME box jumps (24/20)
Four rounds, resting 1:30 between each. Score is box jumps.
>> On-Ramp
In 4:00
Run 400 meters
5 hang power cleans with dumbbell or light barbell
ME box jumps / step ups
Three rounds, resting 1:30 between each.
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HAPPY BIRTHDAY, THERESA!
Theresa (left) and Sheila are pictured at Sheila’s first marathon last year
I have a lot of good Hana Relay stories. A new favorite came up in 2012, when Frank took off on the first leg, which is considered a sprinter’s course. He recalled pacing off an insanely fast runner in the same heat. He got closer and realized it was Theresa (she was wearing a hat) . . . then the ego kicked in. He barely edged her out as they crossed the handoff line. And Frank told us about how impressed he was with Theresa’s running and how shocked he was that she was his rabbit the whole time. I wasn’t shocked at all; I mean, she’s qualified for the Boston Marathon for crying out loud. It’s not the only time Theresa has made her mark. The longtime Hawaiian Canoe Club member is an accomplished paddler. She’s been CrossFitting with us for over a year, repping out wall balls like they’re badly colored balloons; and her pull-ups are beautiful. Beyond her athletic feats, Theresa is a well-loved wife, mother and daughter. She has a great circle of friends who adore the smart, sweet, stunning woman — and we are among them. Thank you for being such an inspiration, Theresa! You never cease to amaze us with your inner and outer strength!
