Feb 16, 2014

Monday 02.17.14

Happy President's Day!  Bubble is on holiday hours (0800-1700), so as has become tradition...

Holiday Hero WOD
For time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

Dedicated to Army SFC Daniel Crabtree, killed in Al Kut, Iraq on Thursday 8 June 2006. A Special Forces Weapons Sergeant (18B), Dan was assigned to B Company, 2d BN / 19th SFGA(A), and deployed with 2d BN, 10th SFG(A). Dan was also a civilian police SWAT officer with the Cuyahoga Falls (Ohio) Police Dept. He is survived by his parents, his wife, Kathy, and his daughter, Mallory.

Strength (optional)

Shoulder Press 5-3-1 at 65-75-85%
  Rest 2 minutes between sets

Post loads and results to whiteboard and comments.

Coach's Notes. (gym opens at 0800...warm up and bar setup before a WOD brief at 0820)

Hero WODs -- never easy, usually humbling.  Today we pay homage to SFC Crabtree.  When you want to ease up and take that extra rest, dig deep and press on.  More on Daniel from his friends and family here.

Based on turnout, plan to pool thruster bars.  Can stagger start if needed, or just partner up on a bar and push each other by trading off matching sets.  Scaling -- check out recommendations from BrandX and discuss with a trainer to come up with a plan that will let you finish in ~20 mins.  Some options below:
  • Pullups.  Reduce reps (35 or 25) and if needed, scale the movement (bands or inverted ring rows).  Jumping pullups are OK at reduced reps, but NO NEGATIVES.
  • Thrusters.  Keep the rep scheme, reduce the weights (75/55 or 65/45)
  • Run.  Halve the distance (200/400/200).
Strength.  As with Grace earlier this month, the METCON takes priority over strength.  If you have something left in the tank, knock out the presses afterward..


Meghan Smith said...

Last chance to order jump ropes. A few people asked for an extension until Monday so get those orders in!! Www.rxjumpropes.com to get specifics. Use the sheet at the whiteboard or email me coachmegsmith@gmail.com for at least a 10% discount, hopefully 20%!

Russ Ames said...

23:17 Rx. Tried to get after some press with Roger, but barely:
3x3, 115, 120, 95 ....then tapped out!

Thanks Adam for the push on last 9 reps: "quit talking, just work!"

Roger Wang said...

Hey Meg, thx for extending order. Maybe u can help, I want to upgrade to a more advanced version and not sure what to pick. Can u pick for me pls after seeing my form last week?

Sam Friend said...

19:55 Rx
Great workout!

Kurt Knoedler said...

22:59 Rx. No way I could attempt to work on press after the WOD. My arms are shot.

Adam Thompson said...

Really enjoy hero WODs. You picked a good one Russ.

Susan Friend said...

I hate that CrossFit keeps you honest. Last week I ate like a rabbit to make weight for a meet on Saturday. My hard work paid off. I made my weight class and even PR'd my C&J. Afterward, I rewarded myself with a huge plate of nachos and lots of other foods that taste good but make you feel gross. This morning, the pull-up bar punished me. It didn't care that I deserved that plate of nachos. It only reaffirmed that pull-ups are really hard when you are heavy. I need a new sport--one that rewards you for eating nachos.

Ross said...


16:07 pull UPS went really well. Fun little WOD.

Press 5@ 135, 3@ 145, 3@ 155, 1@165

monroe said...

From Saturday MO VAL Weightlifting Championship: 74/88 kilos, both PRs.
For today, went to the YMCA with Mary.
HBBS 205x5x3
FS 135x5x2, 145x5x2
50 strict pullups done in setws of 5 between squat sets, finished with 3x30 DUs, then a long walk outdoors in the sun!