March 27, 2014

Thursday 140327

Rest Day

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Grace Patenaude, Workout 14.4.

CrossFit Games Update: March 26, 2014 - [video]

209,585: Rise of the Open - [article]

Posted by Pukie at March 27, 2014 5:00 PM

We lost one our own today. Mike Kennedy a Boston Fire Fighter, Crossfitter and Coach lost his life today fighting a horrible fire on Beacon Street in Boston. Think of him when you are doing 14.5. He never quit.

Comment #1 - Posted by: JohnnyD at March 26, 2014 5:42 PM

So, I have two questions for the CF community. One: I am an 185lb CrossFitter who's looking to gain a little more size. How many carbs should I consume dailey and how much post WOD. And two: Who has any idea what 14.5 is going to look like? Thrusters and burpees??? Please least question one. ;)

Comment #2 - Posted by: Jake at March 26, 2014 5:43 PM

that's some serious hip crease below the knee, batman

Comment #3 - Posted by: Mel 41m/5'10"/185 at March 26, 2014 6:08 PM

Sorry for your loss JohnnyD in comment #1.

Comment #4 - Posted by: Jodi Creed at March 26, 2014 6:35 PM

JohnnyD I am sorry for your loss
I was going to comment about how busy my life is, and being behind in my wod's, but I want you to know that I will be thinking of Mike Kennedy during 14.5, and will feel blessed that my life is busy. My prayers and thoughts will be with you/and his family....and my perspective is corrected....any other information about Mike?

Comment #5 - Posted by: Mike Andridge/44/5'8"/175 at March 26, 2014 7:14 PM

Sorry for your loss JohnnyD and will be thinking of Mike during 14.5. RIP Firefighter Mike Kennedy!

Comment #6 - Posted by: Grace AtomicCF at March 26, 2014 7:22 PM

14.5 should be KALSU!!!!!!!!!!

Comment #7 - Posted by: Cliffski13 at March 26, 2014 8:18 PM

RIP Mike Kennedy. My thoughts go out to this brave firefighter as well as the others who were injured or killed while rescuing people and fighting this fire. What a tragic loss. I will be thinking about him during 14.5. Here is further information:

Comment #8 - Posted by: Mike M at March 26, 2014 8:54 PM

JD 14.5 for MK

My prayers are with you and yours.

Comment #9 - Posted by: Greg (29/5' 11"/205) at March 26, 2014 8:54 PM


My condolences. Having firefighters in my family makes this news tough to hear. Knowing he was a fellow Crossfitter makes it much harder.

14.5 in his honor.

Comment #10 - Posted by: buffedout at March 26, 2014 10:17 PM


Try this link from CrossFit Football:

Read through the description, then click the links for the bulking protocol.

It may seem a little excessive (it's for football players, after all) but I think it can give you some ideas.

Also, look into the Zone diet; here is a Journal classic that gives some insight on how to eat to build and maintain quality mass:

Comment #11 - Posted by: buffedout at March 26, 2014 10:35 PM

Michael R. Kennedy was a 33-year-old Marine Corps combat veteran who had served in Haditha, Iraq, and had been a firefighter for more than six years. Kennedy worked on Engine 33/Ladder 15 out of the station at Boylston and Hereford streets.

“Mike was genuinely a man for others,” Crane said. “He did veterans’ charities. He was part of Big Brothers.­ He lived his life to better others,”­ Crane said, adding that Kennedy was also involved with the Boston Firefighter Burn Foundation, visiting fire victims.!/img/httpImage/image.jpg_gen/derivatives/article_1200/mike-kennedy.jpg

Comment #12 - Posted by: Joe Northside m/35/70"/195 at March 27, 2014 4:45 AM

Go Grace!

Comment #13 - Posted by: NateChurch at March 27, 2014 5:48 AM

JohhnyD, I'm so sorry to hear of your loss. The family and friends of Michael Kennedy are in my prayers. Stay Strong. God Bless.

Comment #14 - Posted by: Trent M. at March 27, 2014 6:00 AM

JohnnyD - RIP Mike Kennedy - 14.5 is for him

That lady in the pic is badass. Respect.

Comment #15 - Posted by: JP at March 27, 2014 9:59 AM

Active Rest Day for me, Ran a 5k.

Comment #16 - Posted by: Eric Jaber at March 27, 2014 11:18 AM

2 hours of Jiu Jitsu!

Comment #17 - Posted by: Augusto Perin at March 27, 2014 11:42 AM

@JohnnyD, I'm so sorry for your loss. It is truly heartbreaking.

I'm married to a professional firefighter and thank God everyday that he comes home.

Praying for Mike Kennedy and Ed Walsh, and their families.

Comment #18 - Posted by: Glorybelle 5'5/135/44/F at March 27, 2014 1:33 PM

Prayers and tears to Boston Fire, the Kennedy and Walsh families.

Still suffering from some sort of winter crud so lifted some heavy stuff today. Well, heavy for me.

Back Squat 5-rep. Topped out at 195 (first time doing).

Deadlift 5-Rep. Topped out at 275 (might be PR; can't remember).

Comment #19 - Posted by: bingo at March 27, 2014 4:15 PM

Mike Kennedy sounds like the kind of guy we could all look up to.

Would love to do a hero WOD in his honor. Call it the "Kennedy"

Comment #20 - Posted by: NickName at March 27, 2014 4:59 PM

The Boston Box Alarm was 1579. It would be cool to call it the "Kennedy" as Nickname posted and use a 1-5-7-9 progression. Rest in peace Brothers.

Comment #21 - Posted by: Chris at March 27, 2014 5:54 PM

Our 2014 Fire Department Recruit class did this WOD this morning (in bunker pants and coats) in memory of Firefighter Kennedy in Boston:
The fire was Box Alarm 1579 so each exercise in between the sprints progress 1, 5, 7, 9.
1 Sprint
1 Squat
2 Sprints
1 Push-up
3 Sprints
1 Sit-up
4 Sprints
1 Burpee
5 Sprints

5 Squats
1 Sprint
5 Push-ups
2 Sprints
5 Sit-ups
3 Sprints
5 Burpees
4 Sprints

7 Squats
1 Sprint
7 Push-ups
2 Sprints
7 Sit-ups
3 Sprints
7 Burpees
4 Sprints

9 Squats
1 Sprint
9 Push-ups
2 Sprints
9 Sit-ups
3 Sprints
9 Burpees
4 Sprints

Cool Down.

Comment #22 - Posted by: Chris at March 28, 2014 5:49 AM


ran 3 mile trail at Duke with K:


Comment #23 - Posted by: mom to five at March 31, 2014 5:41 AM
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