CrossFit | 201210
Thursday

201210

Workout of the Day

84

Kerrie
Wearing a weight vest, 10 rounds for time of:

100-m sprint
5 burpees
20 sit-ups
15 push-ups
100-m sprint
Rest 2 minutes

Post time to comments.


Kerrie Orozco, 29, was killed in the line of duty on May 20, 2015. A seven-year veteran of the Omaha Police Department, Orozco was killed just hours before she was set to start maternity leave. Her daughter Olivia Ruth was born prematurely on Feb. 17, 2015, and Orozco had put off maternity leave until she could bring her daughter home from the hospital.

Orozco is survived by her husband, Hector; two stepchildren, Natalie and Santiago; and baby Olivia.

She began CrossFit at CrossFit FitFarm and also worked out with fellow officers outside the affiliate.

She exhibited a passion for community service that went beyond her police duties. She volunteered with the Special Olympics and was president of the Police Officers Ball to benefit Special Olympics Nebraska. She also coached baseball for the North Omaha Boys and Girls Club.

Kerrie

Comments on 201210

84 Comments

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Cy Azizi
January 21st, 2021 at 4:34 pm
Commented on: 201210

52:19 no vest

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Manchild Manchild
January 5th, 2021 at 6:52 pm
Commented on: 201210

5 rounds of:


5 pull-ups

5 burpees

10 tuck jumps

5 push-ups on dip machine

5 pull-ups

rest 2 minutes


15:51

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Jeff Chalfant
December 31st, 2020 at 8:47 pm
Commented on: 201210

45:04 with 19.8lb. vest and no abmat. Burpees fast and sit-ups slow but unbroken, pushups only unbroken round 1. By round 5 I was doing pushups in 4 or 5 sets! Round 10 took me 6 sets to get to 15 pushups. Ran down my slippery wet driveway, turned 90 degrees and made a loop around a telephone pole and back so it was more agility work than sprinting except the final 15m up my driveway each 100m which is good because I was gassed anyway!


177/41/69”

(edited)
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Tiago Neves
December 30th, 2020 at 1:17 pm
Commented on: 201210

44’54” Rx


RIP

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Christian Simpson
December 23rd, 2020 at 9:36 pm
Commented on: 201210

16# weight vest/anchored situps

46:36 with rest (actual workout times 2:50/2:42/2:54/3:08/2:55/2:41/2:57/

3:06/2:54/2:29)

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Dan Morris
December 23rd, 2020 at 4:27 pm
Commented on: 201210

No vest after round 1, shorter rest (with K, L & G)


38:15


6’0 / 198 / 42

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Ralph Keeley
December 22nd, 2020 at 5:21 am
Commented on: 201210

M/34/6'/175#


41:29, Rx

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Morgan Greene
December 21st, 2020 at 5:23 pm
Commented on: 201210

38:46 w/o vest

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Giuseppe Petrillo
December 19th, 2020 at 10:51 am
Commented on: 201210

35:12 without vest

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Blas Raventos
December 17th, 2020 at 6:35 pm
Commented on: 201210

Did 7 rounds of "Burpi" in 42:37


100m sprint kamikaze of 5-10-15-20 dashes

7 strict dips in rings

7 W situps

7 W burpees with plate (simil dragon burpee w 2 db)

100m sprint kamikaze of 5-10-15-20 dashes


I dare not call Burpi a hero. He is just Pukies little cousin.

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Jeffrey Howard
December 17th, 2020 at 12:29 am
Commented on: 201210

M/25/5'8"/160lb

CrossFit AFK


1:06:10 - Rx (30lb vest)


For Kerrie

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Nathanael Akin
December 16th, 2020 at 8:59 pm
Commented on: 201210

Just had our second baby, so can’t really afford a long workout for a few weeks. Did an intensity scale:

5 rounds of 100m run, 10 burpees, 20 sit ups, 15 pushups, 100m run with 1:00 rest between intervals. Done with 20 lb vest. Each interval was 1:35 or less.


11:50

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Rana Rachwal
December 14th, 2020 at 5:23 pm
Commented on: 201210

25:10 5R , 14# vest, 5HRPU RIP Kerrie

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Nathan Wray
December 13th, 2020 at 8:50 pm
Commented on: 201210

39:14 rx including rest. Great wod and tribute, thanks HQ.

RIP hero

Male, 46yrs, 5’9”, 155lbs

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Brett Eckles
December 13th, 2020 at 4:08 pm
Commented on: 201210

46:02 Rx


m/27/195/6’1”

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Shawn Hakimi
December 13th, 2020 at 2:21 pm
Commented on: 201210

Will pass on this.

(edited)
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Michael Crepin
December 13th, 2020 at 2:12 pm
Commented on: 201210

With vest : 31'39'' + Rest.

(edited)
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Sin Man Chong
December 13th, 2020 at 5:41 am
Commented on: 201210

weight vest 14#

48:34

Green jog 100m instead of 100m sprint

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Courtney Shepherd
December 13th, 2020 at 12:37 am
Commented on: 201210

44:30 RX w/ 14# vest and run on a woodway

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Kevin Flowers
December 13th, 2020 at 12:09 am
Commented on: 201210

M/55/185/6’0”


”Kerrie”


Rx (w/ 22 lb vest) 38:51 (20:51 work time + 18:00 rest)

(edited)
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Leonardo Silva
December 12th, 2020 at 10:57 pm
Commented on: 201210

40:23

without vest ☹️

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Vanessa Branstetter
December 12th, 2020 at 10:27 pm
Commented on: 201210

52:36 125m row, no vest o/w rxed. Time includes 2 minute rests.

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Cor Oz
December 12th, 2020 at 10:17 pm
Commented on: 201210

Goal:

44:36


Actual:

48:56


Subbed:

Turnaround at beginning of 5th house driveway

21-pound vest


GENERAL WARM-UP

Joint rotations

2:00 light jog

5 World’s greatest stretch

5 Back bridge

Arm push backs

10 Arm swings

10 Leg swings

1:00 Single-unders


SKILL PRACTICE

Handstand walking:

:30 nose hold

5 openers

5 ea shoulder taps

Wall walk aways


SPECIFIC WARM-UP

1 round weightless

Rest as needed

1 round with weight

(edited)
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James Gentile
December 12th, 2020 at 9:40 pm
Commented on: 201210

Rx'd with 20lb vest.


39:57


Did outside on grass, 50m shuttle for the runs. Had to break up the push ups rounds 7-10. That 2nd 100m "sprint" was a hair slower than the 1st.... RIP Kerrie.

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Hank McKibban
December 12th, 2020 at 6:11 pm
Commented on: 201210

41:20 w/20# vest

R.I.P. Officer Orozco

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Hannah Feng
December 12th, 2020 at 5:49 pm
Commented on: 201210

No vest

Incline push-ups

Ran a little over 100-m.


25:10 without rest, 45:10 including rest

2:38

2:36

2:27

2:28

2:28

2:34

2:30

2:26

2:36

2:26


5’5, female, 125 lbs.

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Christopher Buchenholz
December 12th, 2020 at 5:15 pm
Commented on: 201210

No vest, 10 rounds for time of: (25:46, or 43:46 with rests)

1 - 2:38 6 - 2:30

2 - 2:00 7 - 2:33

3 - 2:41 8 - 2:39

4 - 2:20 9 - 2:40

5 - 2:40 10 - 2:47


NOTES:


I did the 100 meter as a 25 meter relay 4x.  I need help with sprinting and turnover

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Myles Lance
December 12th, 2020 at 2:42 am
Commented on: 201210

47:45

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Michael Mallin
December 11th, 2020 at 10:11 pm
Commented on: 201210

Rx: 34:53

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Edward Bauer
December 11th, 2020 at 8:35 pm
Commented on: 201210

M/41/5'9”/185

47:39 Rx

(Had to open and close a gate 40 times for this)

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Jim Rix
December 11th, 2020 at 7:46 pm
Commented on: 201210

No vest, otherwise rx

36:22


Blessings and peace to Kerrie’s family and community.


58/5’8”/160


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Az Native
December 11th, 2020 at 6:36 pm
Commented on: 201210

Very sore from last 2 wood’s, so scaled to 7 rounds.

28:30, including rests.

Semper Fi and RIP Kerrie.

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Js Smith
December 11th, 2020 at 6:22 pm
Commented on: 201210

Scaled to AMRAP in 30min, no vest of:

125m row

5 burpees

20 abmat sit-ups

15 inclined push-ups

125m row

Rest 1min

6 rounds even, 29:48


RIP Officer Orozco

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Erik Dresner
December 11th, 2020 at 4:48 pm
Commented on: 201210

Rx 44:07.


really wanted to finish under 44’, but failed the very last push-up, costing me about 10 seconds of recovery time.


Round times:

2:17

2:20

2:24

2:31

2:42

2:47

2:47

2:47

2:45

2:47

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John Navas
December 11th, 2020 at 3:43 pm
Commented on: 201210

FRIDAY 201211

RX’s

vest 20 lb.

39:40

———————————

r1 2:05

r2 2:00

r3 1:56

r4 2:04

r5 2:08

r6 2:07

r7 2:19

r8 2:25

r9 2:28

r10 2:24

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Mike K
December 11th, 2020 at 3:39 pm
Commented on: 201210

10 rounds with 20lb weight vest

assault bike

burpees

sit-ups on bench

push-ups

assault bike


shortened rest period

38:23

(edited)
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Coastie Nick
December 11th, 2020 at 3:36 pm
Commented on: 201210

RIP Officer Orozco


Rx’d with 20# vest

2:10

2:15

2:16

2:17

2:26

2:20

2:34

2:32

2:38

2:29


Total time from start to finish: 41:57

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Katina Thornton
December 11th, 2020 at 12:28 pm
Commented on: 201210

RX with 15lb weight vest

54:54

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Amedeo Alessio Cerea
December 11th, 2020 at 10:15 am
Commented on: 201210

In 45’ 9 rounds

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Eric Wilcoxson
December 11th, 2020 at 2:41 am
Commented on: 201210

48:54

125m row

5 burpees

20 sit-ups

15 hand release push-ups (ACFT)

125m row

Rest 2 minutes


with 20lb vest

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Jesus Zapata
December 11th, 2020 at 2:28 am
Commented on: 201210

85:00

52yo/m, 220lbs

went a little farther on the run.

didn’t veer off the workout.

messed up on the 2 min rest here and there. Lol

but i did complete it.

1st week of CrossFit.

(edited)
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Edward Bauer
December 11th, 2020 at 8:41 pm

Nice work Jesus!

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Jim Rix
December 11th, 2020 at 1:33 am
Commented on: 201210

5-5-5-5-5 back squats

195-205-205-205-195#

7-7-5-5-3-3 bench press

135-140-145-150-155-160(2)


Kerrie tomorrow, with a heavy heart.

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Charles Meyers
December 11th, 2020 at 1:01 am
Commented on: 201210

Did not ware vest



Kerrie

Wearing a weight vest, 10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes

Comment URL copied!
Steve Day
December 11th, 2020 at 12:52 am
Commented on: 201210

Late night at work, low motivation but just wanted to get a workout done...


No vest/No rest

sprints were shuttle runs in the backyard - approx 25m down & back 2x


28:09

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Jason Catarino
December 11th, 2020 at 12:25 am
Commented on: 201210

RIP Kerrie.


~45:50 RX on the Air Runner. I accidentally turned off my clock right before the last round. Oh well, it was about paying tribute

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Tayo Bailey-Duvall
December 11th, 2020 at 12:19 am
Commented on: 201210

Rx - 57:35: 7 months postpartum. 3 months ago could not do regular push-ups, we’re doing them with knees. Happy to be able to do this Rx. As a new mom, happy to complete in memory of Kerrie.

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Jim Rix
December 11th, 2020 at 12:17 am
Commented on: 201210

Did not get home in time to do this today before dark, but will definitely honor Kerrie tomorrow. Reading this made my heart break.

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sandy francisco duran perez
December 11th, 2020 at 12:00 am
Commented on: 201210

THURSDAY

201210

*Workout of the Day*

*"Kerrie"*

No Vest

10 rounds for time of:


100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes

_________________

R1- 02:20

R2- 02:17

R3- 02:20

R4- 02:24

R5- 02:25

R6- 02:38

R7- 02:51

R8- 02:30

R9- 02:39

R10- 02:23

Total Time: 41:57 min

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Joel Vandruff
December 10th, 2020 at 11:37 pm
Commented on: 201210

RIP

38:04

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Jason D. Martin
December 10th, 2020 at 11:24 pm
Commented on: 201210

M/45/185 44:22 RX (20lb ruck)

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Stacey Thompkins
December 10th, 2020 at 11:19 pm
Commented on: 201210

M/46/6'2"/185#


Modified to 125m rows the rest as rx'd with 20# vest

53:05

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Troy Bruun
December 10th, 2020 at 11:07 pm
Commented on: 201210

41:19 no vest

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Kirk Byrd
December 10th, 2020 at 10:49 pm
Commented on: 201210

30:47 - had to make the 100m a 110 yard shuttle run, good workout!

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Jesse Congo
December 10th, 2020 at 10:31 pm
Commented on: 201210

A fantastic workout!


I took five rounds until I found the pace for this W.O.D.


After that I kept a good pace and managed to complete it in the final time limit.


In the last round I rested for just 1'.


Rx: 44'20" (with vest)

(edited)
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Thiago Martinez
December 10th, 2020 at 10:28 pm
Commented on: 201210

Awesome workout budies! Vest 20lbs


10 rounds

100m run ( not sprint,kkk)

5 burpees

20 abmats sit

15 push up

100m run ( not sprint again)

Each round about 2' to 2'30"

Rest 2'00 each set


Time 41'12"


Thanks agains, and Rip Kerrie.


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Antonio Alves
December 10th, 2020 at 10:17 pm
Commented on: 201210

No vest. Subbed the 100m sprints for :30'' high knees /butt kicks run in place.


10 rounds for time of


:30'' high knees

5 burpees

20 sit-ups

15 push-ups

:30'' butt kicks


SCORE: 44':30''

Kept rests to a minimum (1' max ). All sets unbroken.


Rest in Piece, Kerrie.

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Darin Smith
December 10th, 2020 at 9:55 pm
Commented on: 201210

RX w/12lbs vest

57'19.69" Includes rest time

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Derek Eason
December 10th, 2020 at 9:37 pm
Commented on: 201210

Rx 36:24


20lb. Weight Vest


Anchored Sit-ups



Rest In Peace Kerrie




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Nicole Deaver
December 10th, 2020 at 9:26 pm
Commented on: 201210

35:16- no vest, 1 min rest



Prayers for Kerrie’s family.

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Charlie Pokorny
December 10th, 2020 at 8:40 pm
Commented on: 201210

41:11 Rx (23:11 work, 18:00 rest)

20-lb vest, runs on rough terrain

with gratitude

m/52/5'11"/200#

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Joshua Willing
December 10th, 2020 at 8:39 pm
Commented on: 201210

M39/6’0”/190


44:46 RX


Perspective is the word of the day. Those 20 sit-ups were not that hard while picturing the suffering of our heroes.

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Chris Meldrum
December 10th, 2020 at 7:49 pm
Commented on: 201210

As rx’d, 20# weight vest.  Time – 41:20.

 

Tough.  Rounds were pretty consistent, between 2:00 and 2:30.  Sprints got better as I loosened up, but got tough again at the end.  Doesn’t sound like much, but those 5 burpees made everything harder.  Sit-ups got harder as midline fatigued.  Had to break push-ups into 2-3 sets.  5 rounds would have been plenty, but that’s why it’s a Hero. 


Happy Hero WOD #202 of 202!


47m/5'10"/185

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Megan Mitchell
December 10th, 2020 at 7:03 pm
Commented on: 201210

It is devastating to read what happened to Kerrie and her family. Sending love to her loved ones.

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Nikki Johnson
December 10th, 2020 at 5:57 pm
Commented on: 201210

35:56

  • *1:00 rest between rounds except for round 1 and 5 (2:00 rest)

10lb vest

knee push-ups

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Dave DeCoste
December 10th, 2020 at 5:42 pm
Commented on: 201210

39:42 Rx

Ran on treadmill and did unanchored ab mat sit-ups. Wore 20 lb vest.

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Michael Arko
December 10th, 2020 at 5:33 pm
Commented on: 201210

No vest

42:09 (34:09 work / 18 rest)

Rd.1 = 2:03

Rd.2 = 2:21

Rds.3-10 = 2:25 ~ 2:31

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Michael Arko
December 11th, 2020 at 9:37 pm

I mean, 24:09 work time!

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John Clarke
December 10th, 2020 at 3:17 pm
Commented on: 201210

100m sprint

5 burpees

20 hollow rock

15 pushups

100m sprint


35:56 - no vest.


Turf field was still slick from this AMs frost - my run was more of a "get down there quick as you can" as opposed to a "sprint."

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QiHui Xing
December 10th, 2020 at 2:09 pm
Commented on: 201210

10kg vest:44'36''.

https://youtu.be/828tjO4GQXw

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Randy Crooker
December 10th, 2020 at 2:07 pm
Commented on: 201210

No vest.

39:38 total time including rest.

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Karina Findlay
December 10th, 2020 at 2:02 pm
Commented on: 201210

No vest so took 60-90 sec rest between rounds

40:44

RIP Kerrie

(edited)
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Daniel Robinson
December 10th, 2020 at 1:08 pm
Commented on: 201210

Subbed 200-m row @ 5 rds. (No vest)

3:56/3:44/4:11/4:11/4:10

2-min rest between (28:15 total)

(edited)
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Steve Kane
December 10th, 2020 at 12:54 pm
Commented on: 201210

Took a break from regular program to honor Kerrie’s sacrifice in the line of duty. 47:00 no vest.

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Mike Andridge
December 10th, 2020 at 12:09 pm
Commented on: 201210


RIP Kerrie

Subbed

100m row sprint

else as rx with 20# vest

53:17 total time

m/50/175

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Joe Conradi
December 10th, 2020 at 12:07 pm
Commented on: 201210

no vest, subbed run for 30s elliptical sprint (1.4miles total).

round times:

2 min and 21,17,22,12,10,12,12,12,18,02.

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James Gentile
December 10th, 2020 at 11:58 am
Commented on: 201210

How heavy should the vest be?

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Damien Leroux
December 10th, 2020 at 10:25 am
Commented on: 201210

Rx : 42'17 (shuttle Run 40+50+13 meters) no abmat

2'17/ 2'13/ 2'14/ 2'21/ 2'22/ 2'23/ 2'30/ 2'36/ 2'34/ 2'47

(edited)
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Lincoln Kerger
December 10th, 2020 at 10:07 am
Commented on: 201210

Day 9: 5 more to go until freedom. Figured I could still run at least a 15s 100 even weighted and tired, so I subbed a 15s stationary sprint for each 100m. Well...as close to a sprint as possible. No vest available either. All exercises Rx’d and unbroken.

36:06 total = 20:06 of work


Of note, heart rate peaked above 160 each round and dropped below 120 prior to the start of each round except 9 and 10 (121 each). Not too bad a recovery I suppose. Would have rather been outside sprinting for a real test and tribute, but felt good about the work. RIP Kerrie.

(edited)
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Viktor Wachtler
December 10th, 2020 at 8:46 am
Commented on: 201210

Backpack filled with 10kgs of plates, had to take off and hold in front of me at the sit-ups

42:15

44/1.78m/75kg

(edited)
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Eugenio Gonzalez
December 10th, 2020 at 7:36 am
Commented on: 201210

Had no vest and not much space so subbed the sprints for 10m shuttle run

Took 32:12

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Timothy Moorefield
December 10th, 2020 at 5:05 am
Commented on: 201210

Well done, Chris.

Hotel lockdown (in room).

Sub 15 walking lunges - fasted (Hour 18 of 24, first time this deep in fast) - no vest

Remaining movements as prescribed.

47:08 total time including rest.

(edited)
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Chris Sinagoga
December 10th, 2020 at 1:48 am
Commented on: 201210

Champions Club Scaling Notes


RANT

Nothing to rant about


WHAT ABOUT THE MOVEMENTS

Sprint - a monostructural movement in a short burst, also high impact

Burpee - changing orientation in space with an emphasis on short burst, quick change of direction

Sit-up - changing orientation in space with an emphasis on global flexion/pulling from the hips, medium-low volume

Push-up - pushing at midrange that will burn at the end not won't make you stop


WHAT ABOUT THE FORMAT

A long duration workout that has enough transition/rest to give us a short-workout feel. Also a chance to see how long we can maintain a sprint pace/how well we recover. The reps are in honor of Kerrie.


TECHNIQUE SCALE

As is, just run once, and adjust the order so the rest comes before whichever exercise you want to get right on technique


CONSISTENCY SCALE

Make the first sprint a 200m run, lose the second sprint, lose the burpees, lose the rest.


INTENSITY SCALE

Same format, lose the push-ups.


MY STUFF

I did 10 rounds and about 10 different variations of this, only one of which involving burpees. 28:48.


GENERAL FEAR LEVEL: 7

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Chris Meldrum
December 10th, 2020 at 7:55 pm

Fear level 8 or 9. Prescribed rest, you know. Burpees with vest made everything harder, even though there were only 5 of them.

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