It was awesome to meet one of our heroes, Donny Shankle, on Thursday night. Our friend, Jim Moser, who’s a decorated former lifter and accomplished coach, is helping Donny prep for the Aloha State Games, a USA weightlifting competition on Oahu this Saturday. Jim brought his son, Willy, his athlete, Colten, and Donny, to the gym to train. I was coerced into lifting as well, which made me super nervous (such a baby). It was inspiring to train alongside Donny, who’s a five-time national weightlifting champ. Here I was using the equivalent of PVC baby weights — and I’m snatching next to a giant of the sport. Most of the time, I was stuck staring. How can lightning speed and otherworldly strength exist in a mere mortal? Doesn’t this just happen in the movies? We found Donny to be supportive, soft-spoken and down-to-earth. He’s given his life to the sport, and he’s encouraged so many to pursue their passion. Thank you folks for driving to our humble barn/box — your motivation will stay with us!
062014 WOD
A. 1:00 ME at each station
– double unders
– ball slams
– hollow rocks
– Superman holds
– jumping air squats
B. Overhead squats – linear week 1
3 x 5 @ 50-60% of 1RM/EST 1RM
If you don’t know your 1RM/EST 1RM, find a 3-rep max today; if you have mobility challenges, work on PVC and empty barbell drills, along with wall squats.
C. AMRAP in 6:00
10 burpees over barbell
10 deadlifts (225/155)
10 pull-ups
10 wall balls (20/14) to 10′ target
Rest 4:00
AMRAP 6:00
10 burpees over barbell
10 deadlifts (225/155)
10 pull-ups
10 wall balls (20/14) to 10′ target
Score as two separate AMRAPs, starting at the beginning of the workout for second session.
>> On-Ramp
AMRAP 4:00
10 burpees
10 KB deadlifts
10 ring rows
10 DB thrusters
Rest 4:00
AMRAP 4:00
10 burpees
10 KB deadlifts
10 ring rows
10 DB thrusters
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WISH I WERE THIS COOL IN H.S.
Our resident superstar student athlete, Daniel, is seen here doing some CrossFit/gymnastics tricks. The back flip/tuck plus burpee movement was programmed on CF Mainsite a while back. It’s rad to see the combo in action!
