July 2, 2013

Tuesday 130702

Rest Day


Enlarge image

Lauren, Olivia and Shannon.

Greg Amundson's Heart Goes to Hope For Cures - [video]

"Post-Traumatic Gifted: Moving from Scarcity to Abundance: Russell Redenbaugh" at TEDxBend

Posted by Pukie at July 2, 2013 5:00 PM

Hey HQ, how about a Hero WOD for the Prescott 19 tomorrow? I've never seen a workout honoring fallen Wildland FF's. We are a small tight-knit community that often goes about our business without any recognition for the risk and sacrifices we make for this Country.

Comment #1 - Posted by: Jeremy at July 1, 2013 6:16 PM

@1, I agree.

Anybody that would like to donate, please know that the Wildland Firefighter Foundation (WFF; www.wffoundation.org) is out there to help the families of the fallen wildland firefighters. The WFF is a 501 (c) 3 non-profit and all donations are tax-deductible.

With 43 fatalities already this year before the Yarnell Hill fire tragedy, it has been already a busy season for the WFF and they can always use donations. They are already in AZ assisting the families of the fallen. Please spread the word.

Comment #2 - Posted by: Brett (24/M/188cm/77kg) at July 1, 2013 6:38 PM

I agree with #1 also. Thank you Brett for letting us know about the wff.

Comment #3 - Posted by: Franz at July 1, 2013 6:52 PM

Agreed lets have a Granite Mountain WOD. And please please donate to wffoundation.org and help the families of these true patriots. Lets remember and honor them this 4th.

Rest in Peace brothers

Comment #4 - Posted by: Nic Turner at July 1, 2013 9:46 PM

I did a nice WOD Monday in the firehouse to Honor our Brothers Lost. From the Crew of Crossfit Rubicon in Northern Va:

“Prescott Hotshots”, 19 minutes of 19 rep rounds
6 minute AMRAP
9 jumping lunges
10 Sledgehammer Strikes
Rest, 30 seconds of silence
6 minute AMRAP
9 Pullups
10 HR Pushups
Rest, 30 seconds of silence
6 minute AMRAP
9 x 5m Sandbag Shuttles
10 Sandbag Squats

~RFB My Friends~

Comment #5 - Posted by: BrianE at July 2, 2013 2:27 AM

Brian that is interesting. How heavy of a sandbag were you thinking? 40lbs? How heavy of a sledge 8, 12, or 16lb?

I'm curious I think I may give that a try this evening?

Comment #6 - Posted by: R.I.P. Milton Friedman at July 2, 2013 4:14 AM

you know, pistols are easier on a down slope. just sayin, ladies.

Comment #7 - Posted by: Mel/40m/5'10"/180 at July 2, 2013 5:20 AM

@5 Gar -
I agree 100% that there is no real life apart from Just Crossfit. No matter how much money or fitness I THINK I possess, I die at the end of a strong WOD. And The Judgment - time, reps, rounds - is always there to remind me that in this vast universe, I am but a speck of carbon and water. Though every day I fall, I get up and do it again. 3,2,1 GO...

Comment #8 - Posted by: Bobbo at July 2, 2013 5:24 AM

3 rounds for time of:
50 squats
7 muscle ups
135# hang power clean 10 reps
Time: 11.28

Comment #9 - Posted by: JoeyT Rochester at July 2, 2013 5:43 AM

Our family donated yesterday to the WFF in memory of the 19. I'm married to a professional firefighter and news like this always hits close to home. Praying for their families.

Comment #10 - Posted by: Glorybelle (F/44/5'5/134) at July 2, 2013 8:05 AM

What would be a good wod to try today?

Comment #11 - Posted by: Connor at July 2, 2013 9:24 AM

#12 there are two posted above

Comment #12 - Posted by: JoeyT Rochester at July 2, 2013 9:40 AM

5 X 5 weighted pull-ups, at 50#

Then, half a Cindy (10 minutes)

9 rounds + pull-ups

Comment #13 - Posted by: Kevin C. (M/54/5'11"/182) at July 2, 2013 10:35 AM

Made up WOD 130629-Saturday; results there.

Comment #14 - Posted by: fargingbastige (M/46/6'0"/195) CrossFitter since 1 May 2012 at July 2, 2013 11:02 AM

Our small Community of CrossFitters in Northern WI are doing a benefit WOD:

19 Minute AMRAP of:

6 Burpees
30 Squats
13 Hello Dolly's (4 Count equals One Rep)

Wear a 45lb vest if you have one. If you don't know what Hello Dolly's are look them up on the web. (Feet off the ground about 6 inches, spread legs and close).

Comment #15 - Posted by: Jeremy at July 2, 2013 12:43 PM

Crossfit Endurance #4

w/u - 2 miles/ 4 100 mtr striders

10 rds
1 minute fast run/ 1 min slow
Total distance - 2.65 miles

cooldown - 2 miles / 4 striders

These WODs are horrendous!! But fun to push myself...

Hope good karma coming your way today m52...

Comment #16 - Posted by: Energizer Bunny at July 2, 2013 1:22 PM

I did not have a sand bag so I used for the shuttle and squat part of the WOD a 90#DB and an SCBA for the run and a 42# hose pack and SCBA for the Squats. 20# sledge hammer.

Comment #17 - Posted by: Brian at July 2, 2013 2:11 PM

And I'll be praying everyone keeps their religious views to themselves on future CrossFit posts.

Comment #18 - Posted by: Kizza m/230/183/78 at July 2, 2013 3:51 PM

@ #9 Keith

Don't waste your time!

Comment #19 - Posted by: R.I.P. Milton Friedman at July 2, 2013 4:01 PM

I consider it a privilege to be able to suffer in an attempt to honor greatness.

6 min AMRAP

9 jumping lunges
10 16 lb. sledge strikes

30 sec rest

6 min AMRAP

9- 10m shuttles with 40lb. sandbag
10 squats 40lb. sandbag

30 sec. rest

6 min. AMRAP

9 burpees
10 gorilla pushups

7 rounds
7 rounds
9.5 rounds


Comment #20 - Posted by: R.I.P. Milton Friedman at July 2, 2013 5:18 PM

long (but good) day. good karma!

205lb DL
115lb Overhead Squat time = 6:35

rest 5 minutes

800 meter w/u

5 rounds of
1 minute fast pace run
1 minute slow pace run total distance = 1.2 miles


Comment #21 - Posted by: Mazz at July 2, 2013 6:08 PM

400 calories on eliptical


Comment #22 - Posted by: MK44 at July 8, 2013 11:33 AM
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