Sep 1, 2013

Monday 09.02.13

"Hotshots 19"

Six rounds for time of:
30 Squats
19 Power clean (135/95)
7 Strict Pull-ups
Run 400 meters


Post time to comments.


Coach's Notes. 
Bubble gym is on holiday hours (0800-1700) for Labor Day, so main group will be there for opening and kick off at 0830.  Coordinate additional start times in comments.  Thanks to Elizabeth from Tactical Athlete and Allan for vectoring us in on this.

This Hero WOD is dedicated to the nineteen members of the Granite Mountain Hotshots firefighting team that tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. "Hotshots 19" was the mainsite WOD on 31 October, and coincided with a fundraising effort in nearby Prescott, AZ that raised nearly $150K to benefit the families of the fallen.  Check out the official event site with tons of event footage and links to donate if you are so inclined.

As with all Hero WODs...dig deep, push hard, but don't hesitate to scale.  For this one, scale movements [PC load (95/65) or banded pullups] or reduce the number of rounds, but keep the rep structure intact.

If you can't get in to the Bubble or otherwise don't have access to bars and barbells, recommended alternate WOD is a 5k run.


Motivational Resources.
  • "The Hotshots 19 - Who They Were" - members of the local affiliate reflect on their relationships with the members of the team.
  • "Hotshot Wives" - surviving family members talk about their loss and the healing process.
  • "This is Crossfit" - Journal article on CF's involvement with the fundraiser -- continually amazed by the community's support for meaningful causes.

11 comments:

scottnkelly9901 said...

IMCF Hohenfels:

WOD:
"Hotshots 19" @ 39:24
scaled power cleans to 100lb (~50% 1RM)

Sam Friend said...

37:58 Rx

Incredibly happy I made it through without dropping weight. Thanks, Scott, for shaming me into keeping Rx weight. I really enjoyed this WOD.

Scott S said...

I would also thank you Sam, but can't find it in my heart to thank you for lapping me. Great job though, awesome pace.

Went great for the first 3 rds, then not so much.
Cleans felt great, but I think my focus on big sets forced me to take longer rests and just sucked the life out of me on the runs. Note to self for future high volume WODs. Thanks to Jay and Andy and basically everyone for the final push.

I'm always honored to do Hero WODs, RIP to the 19 firefighters. Small tribute to selfless service.

Andy said...

5k in 21:34. Not quite race pace, but ran hard. Hills took it out of me at the end. Hard to believe it's been 7 months since I logged a 5k. Been a weird summer, usually get a lot more run work in...

Good showing for Hotshots 19 this AM. Wanted to join in, but 100+ heavy power cleans are not what my shoulder needs right now. Going to give it a week, and see what happens.

Sadr City King said...

34:45 Rx. It was great to see everyone cheering each other on and thanks you for the encouragement. Charles

Tina Kracke said...

44 & change. Can't believe I did 6 (greatly modified) sets, after 3 weeks back on PT after almost 4 years of injury surgeries recovery cycle. Did 30-29 on the pwr cleans (need to fix my form) & jumping pull-ups. Excelled on the run- my strong skill. Thanks!
BTW gardened for 2.5 hours after - I've earned the blue cheeses burgers & veges (no bread) I will grill later.
Tina

Allan Jackman said...

40:40 Rx

Good WOD with minimal equipment. Gotta work on my strict pull-ups.

Carlos Zayas said...

38:37 rx heat kill me in the run but no excuse try to beat charles. Like allan I have to work in my strict pull-ups

Roger Wang said...

38:29 Rx. Inspiring and challenging workout on Labor Day, glad I showed up to be a part of it!

Jess said...

48:29 scaled power cleans to 65#. Made up for it by carrying my 3yo son on my back on 5/6 rounds for 200m

Dan R. said...

37:52. 2 1/2 rnds Rx, 3 1/2 rnds @ #115.