August 18 2016
Happy Birthday Coach Triah!
I find it hard to sum up how grateful we are to have Coach Triah better than with the post I wrote last year. Nothing has changed about it except for an even greater appreciation for everything she contributes to this community. She continues to grow and exhibit, all at once, a strong commanding presence and compassionate touch. We’re lucky to have her at our side and in the frontline of the battle to change lives. She will always be our hero.
Here is what I wrote last year: Coach Triah is, quite frankly, one of the most awesomest people you’ll ever meet. She exhibits a very real strength not only in her physical capability but also in her character, resolve, and commitment to others. She fights for what she loves and who she loves with a passion that has the empowering ability to pull others up with her. To Dr. Max, Rick, and I, she is our sister in battle, caring so deeply about what this facility as a whole is able to offer that has led to our entrusting of her to carry all of us on her shoulders. She is also a very real example of what I believed this gym had the ability to become; a place of greatness filled with great people who overcome challenges and make our community better. Thank you for everything, Triah; we couldn’t be where we are without you.
A) Clean & Jerk:
3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 70%, 2 @ 75%, 2 @ 80%
B) Clean Pull:
3×3 at 110% 1RM
*Use 110% of your best Clean 1RM.*
“Happy Birthday Triah!”
In 29 mins do:
Row, 1987 m
then in the remaining time, AMRAP of:
19 Deadlifts, 155/105 lbs/ FRX: 95/65 lbs
8 Hang Power Cleans, 155/105 lbs/ FRX: 95/65 lbs
7 Shoulder-to-Overheads, 155/105 lbs/ FRX: 95/65 lbs
This WOD will make you HATE the barbell (which is ironic, because Triah loves Barbells!). Treat the initial Row buy-in with respect; maintain a strong pace, but don’t blow your engines in an effort to set a new record, so that you have plenty of time to attack the barbell movements. Maintain appropriate rest-sets on the deadlift to ensure you keep your back in check and can push through the waning 20 minutes of barbell movements. You’ll notice this is a spicy variation on one of Triah’s favorite WODs, “DT,” too, because she cares about YOU so much, she wants to share her favorite things with you.