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6 sets ea. for form!! Rest as needed b/t sets.
A1) Deadlift x 5
A2) HSPU x 5
B) 4 rounds:
Sprint row 150m
15 pushups, QUICK! Scale appropriately
In side room:
1 trip Horse walk
90/90 hip stretch
5/5 shinbox switches
5/5 cossack squat switches
20 spinal rocks
Next up for the Who’s Who we have Lael. Lael was working out with us back when we were at the Academy of Kung Fu over in the Southeast part of town. This location was conveniently a block from her house, and Lael showed her love of Crossfit when she continued to train with us after we moved across town. She is one of our most dedicated members, continually chipping away at her goals, as is evidenced by her 9 month gestational pull up.
Lael and her family will be moving to Sitka, Alaska for a year in June so her husband can complete an internship. We are all going to miss her, but are glad that she plans to return to Portland. If anyone has lived in Sitka, knows anyone that lives there, or has any advice in general on that part of Alaska Lael would welcome any tips or information.
It used to be right by my house at the Academy of Kung Fu, and my husband did kung fu there. I would also sometimes see people doing crazy stuff and think “hmmmm.”
Oooh, I like all the barbell lifts that don’t involve squats, and any WOD I can actually do prescribed.
go on a really long train or boat ride with luxury accommodations.
sleep, eat, cook, backpack, make things, bike, pet cats, have parties, read, garden, swim, play with friends . . . the usual.
I love Martha Stewart.
You mean besides sex?
anything by Wheezer
my little dude, Seamus
Well, XX thought that was fun. How about you?