August 27, 2013
Mike McGregor, Victoria, Australia.
"Meet Travis Turbyfill" with Stephanie Turbyfill - video [ipod] [mov] [HD mov]
Support the Families of the Fallen Hotshots, August 31.
"Hotshots 19" memorial workout announced. Final heat of the workout with top athletes will stream live from Prescott, AZ, on the Hotshots 19 website at 1:00 p.m. PT, Saturday, August 31st.
Posted by Pukie at August 27, 2013 5:00 PM
Stephanie Turbyfill, I'm also the wife of a firefighter and my heart goes out to you and your beautiful little girls a thousand times, and more. May Travis rest in peace and his memory burn bright for all of you for the rest of your days. God bless!
The HotShot 19 WOD seems brutal!!! RIP Boys! Will do this WOD all the way in your honor
Hey Mike Is that half way up Mt Bogong?? Looks like a great hike
Did Saturday's WOD, back on track. Work on technique this afternoon.
Did last week's GHD sit-up/back extension/OHS WOD. Results posted there.
7 min burpees: 72
Then Tabata sit-ups:
12,12,12,12,12,11,11,11 (score 11)
Made up yesterday's pull up WOD.
5 rep 55#
3 rep 75#
1 rep 90#
Does anyone have any good ideas for a sub on the Power Cleans. I will be on vacation and I think the only thing that resembles weights nearby will be cement blocks. My only idea is KB swings with a cement block.
OHS and over head lunges with cement blocks
As always, I wonder about the rep and rounds scheme. Any guesses? Insight?
Playa del Carmen, MX
3 round of
run 300 m
run 600 m
run 900 m
3 min rest between each round.
High intensity but not maximum.
I understand 6 rounds of 30 squats (30 June) and 19 C&J (ugh!), but don't see the significance of the 7 pullups and the run.
Regardless, the 31st will host a solemn and brutal WOD.
Complete the following:
Weighted Pull-up, 5 rep max
Rest 5 minutes
Weighted Pull-up, 3 rep max
Rest 5 minutes
Weighted Pull-up, 1 rep max
I found that the Hotshots were from Fire Station 7 in Yarnell, and they had a fitness goal that included 7 strict pull-ups
Made up Sunday - 130825, results there.
Anyone know the significance of the 7 pull ups and 400 meter run. I get the 6 rounds, 30 squats and 19 power cleans...just curious.
i decided i need some endurance work today so i did a mini biathlon. i ran a mile biked 2 ran 1/2 m biked 1 ran 1/4 m biked 1/2. Wasnt much but it got some sweat rolling felt good.
Started out with some tecnique for turkish get ups, more tecnique for (power) snatches, -cleans en -jerks.
Finished it off with a WOD: 2-4-6-8 reps of
- snatches 45 kg
- toes to bar
- cleans 45 kg
- 24 kg kettlebell swings
5 rounds in 7m33s