Liz might not be happy about Tuesdays Farmers Carry!
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5 Rounds:
1 Minute Handstand Walk/Wall Walks
Rest 30 Seconds
1 Minute Alternating Pistols/Jumping Lunges
Rest 30 Seconds
*Score = Sum Total Reps
*Handstand Walk 1 Rep = 5 ft
[Teams of 2]
AMRAP 12:
200 Meter Partner Med Ball Run (20/14)
Partners Run Together. Each Partner holds their own Med Ball.
15 Synchro Burpees 🙂
*Score = Total Rounds + Reps
Monika is working through the Back Squats during last Thursdays Hero WOD!
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For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
*Score = Time it takes to complete the workout
If time capped, add 1 second to your time for every missed rep.
Bryan is getting set for his heavy set of Deadlifts!
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3 Rounds:
15 Double Dumbbell Squats
15 Handstand Push-Ups
400 Meter Double Dumbbell Farmer’s Carry
3 Rounds:
45 Air Squats
15 Double Dumbbell Shoulder to Overhead
Dumbbells: (50’s/35’s)
Dr. D is looking strong as he catches the bar during his heavy Snatches!
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Build to A Heavy Set of 3 Power Snatch
*Score= Heaviest Load
[On the 0:00]
9-6-3:
Power Snatches (135/95)
Burpee Box Jump Overs (30″/24″)
[8 Minute Time Cap]
[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24″/20″)
[8 Minute Time Cap]
[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees
[8 Minute Time Cap]
*Score = Sum Total Time of 3 Rounds
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Grab a friend and go get your weekend mobility on!
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Reminder: There will be Open Gym today from 8:00am to 10:00am. Come get your weekend WOD on!
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4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement
Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups
*Score = Total Reps of all Tabata Movements from all 4 Rounds. Log 4 Rounds separately.
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REGENERATION SUNDAY
3:00 Foam Roll
1:00 Pike Stretch
1:00 Child’s Pose with Reach (each side)
1:00 Hurdler Stretch
1:00 Chest Opener Stretch
3:00 Foam Roll
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In teams of two, complete 13 Rounds for Time:
8 Strict Pull-Ups
26 Box Step-Ups (24/20 in)
21 Burpees 🙂
*Partition reps however you choose
*Optional: Wear a Weight Vest (20/14lb)
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Background: This workout is dedicated to Maxton Soviak, a Navy corpsman from Erie County, who was one of 13 Americans killed in the suicide bombing that took place at the Kabul, Afghanistan airport on August 26, 2021.
Maxton Soviak, a Berlin Heights native who graduated from Edison High School in 2017, was killed when two suicide bombers detonatedexplosives near the airport gate. The attack killed 13 Americans and more than 100 Afghans, while 100 more were wounded. An affiliate of the Islamic State of Iraq and Syria terror group, commonly known as ISIS, claimed responsibility for the attack.
It was through an assignment last September to assist the Marine Corps that Mr. Soviak, 22, later became stationed in Afghanistan. His previous postings had included time in Guam from April, 2018, to July, 2020.
The workout was designed by Coach Harold Aranda @cuteeboyyy of CrossFit Hita @crossfit.hita (Dededo, Guam) where Maxton used to train. Soviak was an avid CrossFitter and also trained at CrossFit Latte Stone @crossfitlattestone and Custom Fitness Guam @customfitness.
Aranda designed the workout in memory of Soviak’s ability to elevate those around him (Pull-Ups). Coach Harold met him for the first time doing the hero WOD “Chad” (Step-Ups), where Max created his own make-shift vest with sled straps and a plate. Aranda also told WODwell that Soviak will be remembered as someone who loved and thrived under the pressure of the grind (Burpees).
The rep scheme signifies:
– 13 rounds to honor the 13 US troops killed in action
– 8-26-21 reps for the date of the attack.
A couple of months after Aranda first shared this “Maxton” workout with WODwell, it became an “official” CrossFit Hero WOD. It was posted on the CrossFit Main Site as the workout of the day for Veterans Day, November 11, 2021 (“211111.”)
No shirt, no shoes, no problem!
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On the 1:30 for 5 Rounds
Max Unbroken Strict Handstand Push Ups/Max Unbroken Double Dumbbell Strict Press (50/35)
*Score = Total Reps
15-12-9-6:
Devil’s Press (50’s/35’s)
Calorie Row
*Women Row Same Calories
Directly Into…
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
*Women Row Same Calories
*Score = Time it takes to complete the workout.
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CONNECT
“I don’t like that man. I must get to know him better.”
-Abraham Lincoln
How we see others is a direct reflection of how we see ourselves. Let’s challenge ourselves to see each other with understanding eyes. If there is someone we don’t like, instead of distancing ourselves, let’s get to know them. As well as, if there is something about ourselves we don’t like. . . instead of ignoring it or distancing ourselves from it. . . let’s get to know that part, understand it, and grow from it.
We would like to say a sincere thank you to all of the amazing past and present CFD veterans, we are truly grateful for your sacrifice!
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Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)
*Score = Time it takes to complete the workout.
[35 Minute Time Cap]
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MINDSET
“If Not Me, Then Who. . .”
Christy, Monika, and Estee are cruising through the Dumbbell Run last week!
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[AMRAP 8]:
Bike Calories
Rest 2 Minutes
*Score = Total Bike Calories
[AMRAP 8]:
1 Rope Climb (15′)
10 Double Unders
1 Rope Climb (15′)
20 Double Unders
1 Rope Climb (15′)
30 Double Unders
…
Add 10 Double Unders Every Round
Rest 2 Minutes
*Score = Total Reps
[8 Minute Window]:
Establish 5RM Deadlift
*Score = Heaviest Load
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TRAIN
Mechanics. . . Consistency. . . THEN Intensity
We want to work hard when we train but never at the expense of form and technique!
Let’s make sure we are always crushing the fundamentals of form and technique THEN adding weight, speed, or intensity!
Casey is fighting hard for her Strict Presses during Thursdays WOD!
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3 Rounds On the 2:00:
5 Front Squats
*Score = Sum Total Load
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
Women’s Calories: 30-24-12
*Score = Time it takes to complete the workout
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SLEEP
To help our quality of sleep, let’s try not to have caffeine after NOON!
The mean half-life of caffeine in plasma of healthy individuals is about 5 hours. However, caffeine’s elimination half-life may range between 1.5 and 9.5 hours. Which means if we have caffeine after 12:00 PM it may be negatively impacting our ability to fall asleep.
