Today we ended Memorial Day with the original Hero WOD "Murph". It was the culminating event of an entire celebrating our nation's heroes. Each day was different hero wod that left everyone with crippling soreness. I want to thank each and every one of you all that participated this week. It's the only way we know how to give thanks and show appreciation. Below you'll find some photos and videos of the week. If you participated in every workout since Tuesday here's a total volume of what you accomplished:
1389 reps completed
5.5 miles ran
total weight lifted if using male prescribed weights: 53,125 lbs
HONOR THE FALLEN...BY CHALLENGING THE LIVING
It's Memorial Day week and we're getting after it. This week we're stepping it up a notch as a small token to honor those who have sacrificed so much for us. Beginning Tuesday and running through Memorial Day we'll be hitting up a different Hero WOD to memorialize those who gave their lives so we may be free.
Monday and Wednesday we will still test out our maxes so that the following week we can flow into a much needed deload week before we start back up with a new cycle. So below you'll see a day by day schedule of what's in store:
Monday:
Test out front squat max then end with a bodyweight circuit finisher
Tuesday:
"Manion"
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
First Lieutenant Travis Manion, 26, of Doylestown,
Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I
Marine Expeditionary Force, based in Camp Pendleton, California, was killed by
sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar
Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet
Manion, and sister Ryan Borek.
Wednesday:
Test out push press max then..
ADAM BROWN
2 rounds for time:
24 x Dead Lift (295#)
24 Box Jumps
24 x Wall Ball
24 x Bench Press (195#)
24 x Box Jumps
24 x Wall Ball
24 x Power Clean (145#)
Thursday:
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 KB Squat Cleans (44/26lbs each)
Run 400m
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan
attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting
ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc.
Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of
Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along
with eleven of the wounded were active CrossFitters in the 20th Engineer
Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers, one month after
the murderous rampage. We are asking the CrossFit community to make donations
in honor of these soldiers at cflumberjack.org.
Friday:
WOD for Warriors 21 Guns Salute
Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20" Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one
for each Branch of the Military. Executing with a Partner signifies the bonds
we aim to create between our Nation's Warriors and the communities they grow in
and return to, and doing it twice reflects the fact that we honor both the
living and the deceased.
Saturday:
Bring A Friend Pain Clinic!
Monday - 9am Memorial Day "Murph"
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
*wear 20lb weighted vest if available
Bump up your calories and your hydration. More importantly prepare yourself mentally. If you're not ready to suffer and give it all you have, then please just stay home. Everyday they sacrifice..we're just asking a couple days to honor it.
You want them you got them..PSKC workout socks! They're great for protecting shins during olympic lifts, deadlifts, and especially during rope climbs. Click the link below to pre-order your pair. We won't be ordering many extras just enough to cover the pre-orders. Please pre-order now so we know how many quantities of each color to get for you all. No more pre-orders will be accepted after Tuesday night.
This week saw the introduction of the "PSKC Paleo Bowl" at Portsmouth's newest restaurant the Garage Cafe. $8 gets you some tasty chicken, turkey bacon, sauteed peppers, gaucamole, salsa, lettuce all that AND a side of fresh fruit and nuts. Perfect Paleo fuel for your awesomeness.
We wanna thank the people at the Garage Cafe for being the first and only restaurant in the area to offer a Paleo meal. They were super supportive, progressive, and loved the idea. They are a great example of a small business doing things right to support their community and reinvesting in downtown. So please go try the Paleo bowl and grab one OFTEN!
Now onto a new gym policy:
NO STANDING UP ON THE AIRDYNES
Why?
1) They aren't designed to take the excessive force and weight from the standing up position. Hence the reasons we've been beating the hell out of them and Handyman working overtime on them. I talked with a few AirDyne gurus and they all concur that your ass needs to be on the seat.
2) It's harder sitting down. You know it is...so just sit down and enjoy the ride!
Tomorrow begins the start of the new schedule and the new rates. Click HERE for the full details on the new rates and schedule. Here's the new schedule:
Monday -
6:00am - 7:00am - CrossFit
9:00am - 10:00am - CrossFit
430pm - Competitors Class
5:30pm – CrossFit
6:30pm – CrossFit
Tuesday -
9:00am - 10:00am - CrossFit
5:30pm – CrossFit
6:30pm – CrossFit
Wednesday -
6:00am - 7:00am - CrossFit
9:00am - 10:00am - CrossFit
430pm - CrossFit
5:30pm – CrossFit
6:30pm – CrossFit
Thursday -
9:00am - 10:00am - CrossFit
5:30pm – CrossFit
*6:30pm – Open Gym
Friday -
6:00am - 7:00am - CrossFit
9:00am - 10:00am - CrossFit
5:30pm – CrossFit
Saturday -
9:00am - 10:00am - PAIN CLINIC
Sunday -
Open Gym - check Facebook for time
So as you can see we're rolling deep with new offerings. The biggest changes are that the 6ams are now Mon/Wed/Fri, 9ams are Monday through Friday, and we've added a 430pm class to Wednesday. Because we've changed the dawn patrol times we're changing the strength cycle days to match up with the 6am classes. Lower body strength days will now be Mondays, upper body strength days will now be Wednesdays. This all begins tomorrow!
Also, we've got something special planned for Memorial Day week. Beginning Monday May 20th we will hit up a Hero WOD everyday ending with Memorial Day Murph. That Friday May 24th we are participating in a nationwide Team RWB WOD for Warriors, 21 Gun Salute.
If you're going to participate in this WOD, we ask that you go HERE to signup and for more info. This is a free event or you can choose to donate to Team RWB.
