Oct 29, 2014

Thursday 14.10.30

Hero WOD "Bell"
3 RFT

- 21 Dead lifts 185/135#
- 15 Pull Ups
- 9 Front Squats 185/135#

Skill
“The Cage Man Test”

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Hero Background: Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

WOD: What month would be complete without at least one tribute workout to our fallen brethren? Stress Front Squat fundaments; midline stability and good racked position. Scale as needed.
Scaling: Reduce weight to 135/95#. Substitute jumping or banded pull ups.

Skill: “The Cage Man Test”  This is a fun challenge to test your balance and core stability. Start hanging from the cage and attempt to move laterally around the cage without dropping. This is not for time but your goal is a complete revolution. Have fun with it.

2 comments:

Sean Carmody said...

12:54 Rx

Jimmy Chen said...

IMCF Sill

Finished @ 15:55 with 115#. Almost DNR'd since my blister popped after the second round of pull-ups and I had a flap of skin hanging off my fingers. Took the extra time to tear off said skin flap, wrap 100-mile-hour tape around the exposed flesh, and keep on truckin'.

R.I.P. SrA Bell.