Tuesday, August 7, 2012
Team Dagupion: Mariah and Peter. How can Peter be smiling during bar-facing burpees?
Here’s the workout for Tuesday, August 7, 2012:
A. Skill
Instead of skill work, we will have an extended group stretch to prepare for
. . .
B. Metcon
“Filthy 50”
For time: 50 Box jump (24/20) 50 Jumping pull-ups 50 Kettlebell swings, (53/35) Walking Lunge, 50 steps 50 Knees to elbows 50 Push press (45/35) 50 Back extensions 50 Wall ball shots (20/14) 50 Burpees 50 Double unders
* TIME CAP = 35 MINUTES
We will have modifications for movements posted at the whiteboard. You can do this WOD alone or with a partner; or chop the reps in half. If you’re going for the gym records board, make sure that you’re using prescribed equipment and that a coach can vouch for your reps. Tackle this as any other chipper, keeping steady and hammering away at each movement. Break it up into sets of 25, 10, even fives, and try to minimize rest.For the handful of WOD cherry pickers, know that doing metcons like this will build mental strength. The more of these you have under your belt, the stronger you become when you approach higher reps and longer time domains. Now get in the gym and show this benchmark workout who’s boss!
Monday, August 6, 2012
Photos of Saturday’s crew post-WOD depict several emotions. If an overall winner had to be chosen, I would vote for Jermaine and Brock. The mother and son team show some crazy good stink eye in “Stare Down” (You must have experience! JK). Anders in “Stare Down” is equally scary — in a stalkerish sort of way. I also like Helena’s “Tired,” where son Kaikili looks like he may be slipping away. Who’s your favorite? Kim T. for not changing emotions? We saw these pictures and cracked up. They’re hilarious!
No. 345.23 reason why we love CFUM: Saturday’s workout to remember our “31 Heroes” — especially Maui’s Kraig Vickers, a 1992 Maui High graduate — was tough, to say the least. Everyone pushed through heavy thrusters, rope climbs, box jumps and weighted 400s, including special guests Cole and Kai, and Coach Allen of Imperial CrossFit. The WOD was sombre and sweaty. Yet at the end of it all, our athletes wanted to do something more. “Let’s do a 31-something cash out,” a few members said. As a group, we chose to tack on 31 burpees, and with each one, it reminded me why you folks are so inspiring: You push us to push even harder. There’s no complaining — only hard work; and you daily choose to put yourself through the uncomfortable, evidence of mental toughness. Thank you for showing up and working hard!
Here’s the workout for Monday, August 6, 2012:
A. Strength
Front squat — linear week 6
B. Metcon
In 2:00
Sprint 100 meters
25 double-unders
AMRAP overhead squats (95/65)
Complete four rounds, resting 1:00 between each. Score is total reps of overhead squats.
C. Cash out
3 x 10 kettlebell halos (switch direction after each full rotation)
***
Sick July PRs!
A coach who will not be named forgot to get the PR photo up at start of the new month. We had a ton of bar MUs in July; other highlights include Jermaine getting rid of bands and Gabby running to class. Keep working on your weaknesses. Let’s land some new personal records in August!
Saturday, August 4, 2012
Craig adds a 20# weight vest to an already tough clean,
burpee and run workout.
Here’s the workout for Saturday, August 4, 2012:
Today, CrossFits around the world are participating in “31 Heroes.” We will join in the sweat to mark the sacrifice that’s described in detail at the following link: 31 Heroes
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
Because we only have two ropes, we will sub 15 towel pull-ups per climb, which is CF standard; if we run out of sandbags, we will run with a plate or med ball, which is another suggested sub from the 31 Heroes site.
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.
The Heroes
On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.
Alexander J Bennett, Sgt.
Darrik C Benson, PO1 SEAL
Brian R Bill, Master Chief SEAL
John W Brown, Tech Sgt., USAF PJ
Christopher G. Campbell, PO1 SEAL
David R Carter, CWO4
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
Spencer C Duncan, Spc.
John W Faas, CPO SEAL
Patrick D Hamburger, Staff Sgt.
Andrew W Harvell, Staff Sgt., USAF CCT
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Brian J Nichols, CWO2
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, PO1 SEAL
Daniel L Zerbe, Tech Sgt., USAF PJ
Bart, K-9
The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.