Oct 27, 2011

102811 FRIDAY

"Roy"

 Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

We will do this in a couple of groups so come on out and cheer each other on. Brief 0545 - start 0550.

Affiliates throughout the country and world will be doing this WOD on 11-11-11. If you are interested in a T-Shirt contact Lance on this blog with Shirt Size NLT 31 OCT by noon. Shirts will be $20 and all the proceeds go to wounded warriors. 





The WOD:
11 Rounds:
11 Exercises
11 Reps each
to be executed in 2 person teams 

1- Burpees
2- Tuck Jumps
3- HSPU - buddy holds feet
4- Ring dips
5- Sit-ups
6- Air Squats
7- Deadlift (135/95)
8- Pullups (any type)
9- Press (45/25 plates)
10- Jumping Lunges
11- 11 meter fireman's carry
A two person team will have one member working at all times.  #1 begins with burpees, once complete, #2 executes tuck jump, once complete, #1 executes HSPU while #2 holds feet, then #2 executes Ring Dips, and so forth.  Since there an odd number of exercises, the second time through, #2 will start burpees, #1 will do tuck jumps, etc.  The idea is a quick and even work-rest cycle, high intensity, giving it our all to honor our Veterans, and improving our ability to move more further faster!

26 comments:

Lance said...

I'm tracking the t-shirt requests from today's blog and feel free to post your request on the current as well.

On 31 OCT, I will tally the orders and get it to the WFW folks so we can have the t-shirts in time for the WOD. I will probably order a few extras in certain sizes to account for anyone that did not get a chance to post.

I will let everyone know when I have the t-shirts on hand and will collect money as I give them out. I'm usually at the bubble with the early class, but can figure out something for those that get their WOD on in the afternoon.

james said...

The Helping Heroes Challenge - www.helpingheroeschallenge.com - is
this Saturday at Platte Purchase Park, KCMO, just north of Hwy 152 east of Zona Rosa. About a 30 minute trip from here. Three trail runs to choose from - 3K, 5K, and 10K - with all race entry fees going to the Wounded Warrior Project. It kicks off at 0800, and there is more information on the website.

james said...

Rough, pukie and pulps attacked in round five and again after the final bell. I had a watch stoppage in rd 3 - 9 minutes for the last 2 rounds so I will take an average of 4.5 minutes for a total time of 22:30 ish.

Shout out to Neal Mayo if he is on the net.

Greg M said...

25:19 as RX'd.

What is up Neal!!!!

Soraya said...

28:11. Started with 95 lbs, went down to 85 lbs on 3rd round. Only did 15 PU each rep. An awesome Friday smoker.

Jimmy S. said...

OUCH!
27:17; started at 195 DL, finished at 135; scaled to 20 in box jumps after I raked my shin; used the blue band for last 3 rnds of PU

Good way to end the week!

Jerimiah said...

26:22. I went home and cried myself to sleep in the fetal position. Don't judge me.

Great workout!

Lance said...

As Rx'd...21:33 or 22:33, can't remember which one. The stairs to 3rd floor L/C were incrementally more difficult than usual. I'm spent.

Mac said...

Ran out of time, so had to scale to 3 rds:
10:48.

Round 3 was where it started to get tough, so I'm thinking my next 2 rounds would not have been half as fast.

David said...

Lance,

Ill take one Large tshirt.

Thanks,
Dave Fulton

Chad said...

33:30. Scaled DL to 185 and had to blue band some of the PUs in rounds 3-5. PUs smoked me!

Chad said...

Lance... One large T-shirt please.
Thanks
Chad Nangle

Rich said...

23:56 as RXd. What started as a sub 2:30 first round quickly devolved into a 6:00 round five. I'm done. My lower back hates me right now....I even broke down to stepping up vs. jumping. Done.

Brian S said...

Did Wednesday's mainsite WOD (aka the grasshopper) in lieu of the IMCF workout. I was intrigued when we put the 101 guys through it so I wanted to give it a shot. My upper body immediately regretted that decision. Great workout, managed 6 rds +3wall ups +8 up-downs.

Jess said...

Wow, killer workout today! I had to scale the pullups to 10 and box to 20 in but I was able to throw 95 lbs on for deadlift! My time today was 22:33. Threw in another 50 SU to complete my workout today.

Jess said...

As a side note, I've been having some pain down my right thumb as I grip the bars for pullups (thus my reason for scaling down so much today) no issue on my left so I was wondering if anyone knew of a tape job I could do to support the joint when I do the pullups?

james said...

Jess - is your thumb over or under the bar?

Arod said...

great workout, scaled down the deadlifts as continue to work up to the heavier weights. Couldn't make it this morning so followed Dan to the bubble this afternoon after class. 24 min

Lance, can you put me down for a large.

thks, hope to see familiar faces tomorrow at the helping heroes challenge.

arod

Dan said...

Hero WODs. For me, diametrically opposed ideas of layin' it all on the line as Rx to honor a hero versus working at level where I can maintain intensity (read: "finish in a reasonable amount of time").

Looked in the mirror before I went in and didn't see Chris Spealler, so I scaled this one.

5RFT
10 DL @185#
15 Box jumps (24")
20 pull ups

24:38
(2:56, 4:08, 4:58, 6:20, 6:16)

Box jumps became step-ups pretty quickly; I was smoked. All things considered, I think I got this one about right.

Amy said...

Scaled
115 deadlifts
20" box jump
Blue band pull ups (nursing a shoulder injury that occurred in my sleep)

5 rounds 17:46

Jess said...

James, it is over the bar. It doesnt hurt (as much) when it is under in the chin up grip

Greg M said...

Nice Job Dan!! I think you were spot on.

james said...

Jess - weird - let me check some articles I have over the weekend and see if I can find something that might help.

G. Scott said...

37:45 - Deadlift as RX'd, had to go to step ups on a few (but not all) of the box jumps, and used the green band for the pull ups.
This one was a crusher on my forearms - at the end I could only hold the bar for five reps.
Thanks to Amy for the encouragement (and pretending we didn't start together so I didn't look so pathetic).

G. Scott said...

Oh, and put me in for an XL shirt.

Jess said...

James, thanks I appreciate it!