Who’s Who: Lael
28 Feb
3/1/2010 WOD
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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
Mobility Focus
In side room:
3 rounds:
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.”
Favorite WOD/lift:
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.
Shazam!
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?
Pok Pok
anything by Wheezer
Proudest accomplishment:
my little dude, Seamus
Well, XX thought that was fun. How about you?
DL: 225/245/265/275/285(ugly)/275
Metcon: 3:56 (lost ~10 seconds because I didn’t set the rower correctly)
Hey Lael, Alaska will be an adventure! We’ll miss your enthusiasm when you’re gone…I enjoyed Seamus’ chalkwork on Saturday!
that biathlon was super fun.
Loved the biathalon. Definitely didn’t feel the pain in that workout (until later…)
3/1 = My first Crossfit Class!!!!
6 sets ea. for form!! Rest as needed b/t sets.
A1) Deadlift x 5 = 42lbs
A2) HSPU x 5 = w/foam roller @ mid-thigh
B) 4 rounds:
Sprint row 150m
15 pushups, QUICK! Scale appropriately = 5:31*
Mobility Focus
In side room:
3 rounds:
1 trip Horse walk = more like a donkey
90/90 hip stretch = yes
5/5 shinbox switches = yes
5/5 cossack squat switches = not yet, but maybe one day I can.
20 spinal rocks = yes, yum…they feel great
*learned not to tie your shirt around your waist whilst rowing…everything got all balled up, but I kept going.
DL 115
HSPU with waist high box
Row/Pushups with shin roller 4:55
Congrats to Jason on his first class!!! He rocked it and I hope we see more of him at the 6:30 am.
The biathalon was fun!
DL: 115
HSPU with parallel bars
Row/pushups with shin roller 6:28 *need to work on getting my feet out of the rower, cost myself close to a min.
I agree with Jenn! Great first class Jason!!!
Dead lifts 244/286/308/328/362x1rep…352×4
Metcon Rx’d 3:27
oh yeah…HSPU to abmat
Lael, I hope Alaska is a wonderful time for you and your family. I am sure you can think of plenty of indoor activities (CrossFit or otherwise) to keep you busy!
Lael – you are awesome.. i miss seeing you. Glad to know you are still going strong at CF. – Karen at CFFV
DL – 355/355(for smoother and better form moved down to)335/335/335 all x5
HSPU – first 3 sets w/abmat last 2 sets as Rx.
METCOM – 4:12 Rx
Favorite physical activity outside of Crossfit:
You mean besides sex?
lol
Good look in AK, Lael!