WOD – May 2nd, 2009
“Hansen“
Five rounds for time of:
2 pood Kettlebell swing, 30 reps (scale weight as necessary)
30 Burpees
30 Glute-ham sit-ups (if the GHD machine is being used, then normal sit ups apply)
Post time to comments.
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
On a side note we have a new “hero workout”. CrossFit honors members who were of the Emergency Services and military personnel who have died in the line of duty. I feel a certain obligation and duty to dig deep on these days out of respect for the fallen. So hit the workout hard! Some of us recently found the GHD machine over by the kettlebells. If you have the opportunity tomorrow, I would like to see everyone give it a shot. Remember small doses to start, so that you don’t have severe abdominal pain.
Learn more about the GHD - Glute-Ham Sit-up Elements Lecture Clip…[wmv][mov]
Also good luck to Jennifer Morris who is in Fredericton at the Eastern Canadian Qualifers for the CrossFit Games. We are all rooting for you! Go Jen! Read more
Comments
5 Responses to “WOD – May 2nd, 2009”Speak Your Mind
Tell us what you're thinking...and oh, if you want a pic to show with your comment, go get a gravatar!
what a WOD to end the week off 5 rounds was killer
37:05 multi kb thanks George for making me do multi instead of orange although I would have preferred the orange
Burpees and KB swings are a deadly combo for me….
George – think we could find a two for one deal somewhere on back massages?
what a great week folks,,we moved alot of weight and hit some crazy ass metcon. i love the determination and passion you guys bring to the gym everyday!!enjoy the rest of your weekend…see you monday. and jen we are all thinking of you..we hope you enjoyed the experience,,we are all very proud!!see you next week…we will share a big bag of chips.
Hey guys! everything is good here in Fredericton- today was a killer filled with controversy- but loads of fun! Check out the link above to read all about it. I feel pretty good about my day- got a 25lb PB in the deadlift coming in at 235lbs, still have a long way to go to be in contention with the top girls though- they are lifting over 300. The second wod was a total joke as not one woman actually finished in the allotted time of 10 minutes. I had to do the level A scaled workout which meant that I got no points for it despite practically killing myself…oh well! Did just under 5 rounds in 10 minutes- we had to do ring pull-ups so kipping was very difficult to say the least. The last wod I totally loved- 21-15-9 of 1.5 pood kb swings (that would be our big reds) and burpees- did it 5 minutes flat- I think I placed pretty high for this. Thats all for now- just wanted to let you all know I am doing my best for Firepower!! Next year we are sending a team…who’s in? Tomorrow is a 5 k trail run-just like a normal Sunday morning at home! It should be good and I am looking forward to it- it is a tine trial start so my goal will be to overtake at least 3 or 4 people…
Also a quick note: Dan and Brian got their first mucle ups! Great work guys! Pics soon!