Sisterly Love

19 Aug

8-19-2010

1) Benchmark WOD this Saturday.
2) Next week Friday, Saturday classes will be dedicated to finding your new squat, press, and deadlift maxes. There will be metcons available as well for those that are not maxing out.

Make up the presses if you missed them.

Teams of 3; 5 rounds each.
10 wallballs 20/14lb
10 Pullups
10 V-ups – legs straight

One team member blasts thru the whole round, then rests as the other two go. Continue until completion.

Instructor led:
DB Extrenal Rotations: 2 x 8-10 @ 3010
+
10 + 10 sec hold PVC pullover
10 + 10 sec hold active PVC raise
30 sec down dog

From Hazel, Franny’s sister. Just one of those straight forward, honest and open moments that only children can express. Please learn about the Franny Fund and our mission to help her get the treatment she needs.

10 Responses to “Sisterly Love”

  1. leah 19 August 10 at 8:38 am #

    The funny thing about this letter Hazel wrote in school, ( I believe she was working on the theme , ” what treasures are in your family?”) was that I randomly ran across it while cleaning out her backpack. It was just stuck in there with all her school stuff.
    When I showed it to her she said, ” ah mom, don’t cry on me now.”
    that kid!!

  2. Kristi 19 August 10 at 8:42 am #

    From Crossfit Lindy
    Press 3-3-3-3-3-3
    15-25-35-45-65(2X)-70(3X but push press)

  3. Stephanie Speros 19 August 10 at 8:55 am #

    Leah, I like your youngest daughter, Hazel’s letter. It’s nice and funny. I think that like poem.

  4. Mindy 19 August 10 at 9:23 am #

    First Met-con-ish workout in 14 weeks (at home)

    AMRAP in 15 minutes
    5/5 Kettlebell Clean and Jerks (18 lbs)
    10 Knees to Elbows
    5 Ring Pushups
    10 Kettlebell Swings (1 pood)

    5 rounds and 4 KB C&J

    Should be cleared for rowing on Monday. Woot, woot.

  5. Cory 19 August 10 at 10:10 am #

    The 6:30am class rocked it (as usual!). The ladies put forth an awesome effort and kept going to finish the WOD- way to go!

    Press- 115lbs
    Metcon: Morgan/Dave/Cory- 16:13.

    That letter is awesome and just reaffirms how proud I am to be a part of CrossFit Portland! In the spirit of Franny, I’ll be alternating between a smile on my face and the Evil Eye on the day of the Hustle…

  6. zareth irwin 19 August 10 at 1:36 pm #

    That is a great letter. What a sweet kid!

  7. Elisa 19 August 10 at 2:29 pm #

    Kids are so great. No one can say it like they can!

  8. Amy G 19 August 10 at 3:37 pm #

    That letter is so great :)

    Yeah Mindy!!! Can’t wait to see you in the gym!

  9. Eric Winn 19 August 10 at 5:34 pm #

    Mindy, glad to see you’re back.

    From the Westin Beijing:

    Row 5K for time – 19:54.1

    Kept the pace between 1:59-2:03 pretty much the whole time and then sprinted the last 500M-750M, stroke rate about 20/minute until the end…I think I could have gone at a little faster pace, maybe shaving 10 sec off my time…hard though, not as tough on the wind as it was on legs/butt, pain of sitting in the seat for that long….now I get to sit on a plane for 12 hours which should do wonders for the soreness.

  10. Sara Mulroy 20 August 10 at 2:25 pm #

    This letter is so sweet. Franny and Hazel sound like sweet girls. I’m so glad we are Hustlin’ for Franny (and the Cablers).

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