Friday, August 2, 2013

Saturday 8.3.13

Rachel and Derek.

"31 Heroes"
Description of the WOD is posted below.

Session ONE:
1. Squat
Front Squat, 3RM

2. 20 Rep Benchmark
Snatch, 20 unbroken reps for max load.  Power or Squat is allowed .  All reps must be Touch 'n Go.  

3.  Metcon
"31 Heroes"
Description of the WOD is posted below.
Session TWO:
1.  Rowing 
2,000m, Rest 3 minutes
1,000m, Rest 3 minutes
500, Rest 3 minutes
Post time for all three sets.

1.    Metcon
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

Cool video of the Games.  Love Heather's fist pump.


  1. Rest in peace Jonas, thank you your service and sacrifice.

  2. Session ONE:
    1. Squat
    Front Squat, 3RM- 295 This is a PR but I can find by how much.

    2. 20 Rep Benchmark
    Snatch, 20 unbroken reps for max load- Went with 115, think I can get 135 next time.

    3. Metcon
    "31 Heroes"

    Team Pancakes- 157 reps, 6 rounds plus 7 thrusters. Nice work Anton.

    Rowing in a couple hours.

  3. Row Intervals:
    1000- 3:26
    500- 1:33

    Was in the pain cave the entire time.

  4. Did session 2 first:
    2000m 7:00
    1000m 3:29
    500m 1:40

  5. Reg:

    1. Just did heavy at 225 for a few sets.... which technically is a new max, but didn't go for failure...head wasn't in trying this morning.

    2. Skipped to join in with scheduled class..... would be nice to have a number for this though. Next time I guess.

    3. 6 rnd +8+4. with Jimmy. Great partner for this, his runs are a bit slower, but I know he is getting every bit of work done while I'm running, and he's better on a rope. We ended up swapping areas of work really well on this, he did a ton of thrusters at first, then I did in the second half.

    Good times, and it was great to workout with the regular class.

  6. Regionals.

    1) 301 (pr of about 17#).

    2) 110.

    3) 3rds plus 7 thrusters.
    Did the hero wod by myself. My workout partners couldn't make it today. Started with the run and timed it then Used that for the following exercises as a split and repeat.

  7. Regionals
    1. Back felt good hit 225# did 1 rep at 255# and felt an irritating injury so stopped.
    2. Doing later with Rows

    3. Partnered with Keith Bussom 7 rds +8 thrusters

    Looking forward to a rest day...feeling really beat up.

  8. Did Olys today. Using the barbell for the first time in close to a month.

    OTM X 10. 2 Squat Snatches 65% 1RM. 140#

    OTM X 10. 2 Sq Cleans + 2 Split Jerks. 65% 1RM 185#

    Back held up. Felt good. Still tempering expectations.

  9. open

    1) 6 rounds + 10 reps great wod

  10. Partnered with Matt Herman we got 7 rounds + 14

  11. 1) 120kg
    2) 50kg
    3) No partner and no rope so i halved the time to 15.30 and did 18 Pull ups and 18 T2B instead of rope climbs. 2or3rnds and 18Pull ups... Think its 3rnds
    Nice getting back into it after taking off 6Days...

  12. 1) 120kg
    2) 50kg
    3) No partner and no rope so i halved the time to 15.30 and did 18 Pull ups and 18 T2B instead of rope climbs. 2or3rnds and 18Pull ups... Think its 3rnds
    Nice getting back into it after taking off 6Days...

  13. 3rm Front Squat
    - 335 (PR, old 1rm was 335)
    20rm Snatch
    - 135 (got 15 reps and gave into temptation and dropped the bar...not happy)
    "31" w/ Dex Hopkins
    BRUTAL!!! But worth it

  14. Open
    Finally got to do this with the wife. RIP brothers, never forgotten

  15. 1. 385
    2. 155# last 2 were terrible. quads were on fire.
    3. 6rounds +6 thrusters. i felt great about how much i've improved on rope climbs. it was an honor to suffer for their memory. RIP

    session 2:(4 hours later)
    4. 2k: 7:03
    1k: 3:14
    500m: 1:33
    rowing. i hate you.

  16. Regionals

    1. 3RM @ 265. Felt strong but failed on 275lbs.

    2. 20RM @ 95. Definitely had another 10 pounds in me.

    3. "31 Heroes" partnered with T Albert. 6 rounds plus 4 thrusters. Once again our runs are around 500m and we only have 24in/36in boxes at our affiliate. Never go easier so done with the 36in box.

    Rowing. Don't have time to have a second session before work so done about 5 minutes after "31 Heroes." Was completely wrecked, no gas in the tank.
    2000m - 7:42 (40secs off PR)
    1000m - 3:42 (30secs off PR)
    500m - 1:45 (10secs off PR)
    Just happy to have ground them out. Looking forward to the rest day tomorrow.

  17. Open
    1) done with wife 8 Rounds plus 3 rope climbs

  18. Open

    1. 31 Heroes with one of my friends. It was nice to workout with someone today. We were 1 rep shy of 8 rounds so - 7 plus 24 reps.

  19. 1) 235
    2) 105
    3) Partner and I did almost 5 rounds
    4) Rowing - no time

  20. REGIONALS 2014
    1. 285
    2. Did solo as:
    AMRAP- 31'
    8x Thruster (155)
    6x RC
    11x BJ (30)
    400m Run
    Score- 5 rounds
    3. 7:49.8 / 3:52.6 / 1:42.7

  21. Regional:

    295 x 3 , got 315 for 2 reps. Happy with this.

    20 snstches TnG: 115lb felt manageable, grip was the only factor, think I can do 125 next time.

    31 heroes: 6 rounds even with my training partner. Thrusters and box jumps were fine, felt like I spent the entire wod doing rope climbs.

    Had to cut the rowing, no time today.

  22. 20rm Snatch 135#

    Exhausted. 4 daya in a row after 1wk away at the games. Much needed rest tomorrow. Have a nice wknd all.

  23. Open:

    1.) 5 rounds + 8 thrusters + 4 rope climbs

    Blame not getting full 6 rounds on sharing rope with the girls ;)

    1. Used straight 40# bar with 2 x 2.5# ankle weights strapped to bar for run...

  24. Did the 31 heroes WOD at CrossFit SOBO, great event with great peoole. Nice work all!

  25. Session One
    1. 315
    2. Skipped to join team WOD
    3. Did team WOD at box then, OTMx10
    Odd: 5 Parallette HSPU
    Even: 10 Pistols

    Session Two
    Rowing is not a strength of mine. Need to row more.

  26. Working out of my garage I had to do this one by myself today.

    Used 105 for the thrusters and 50 for the sandbags

    4rds + 5 thrusters

  27. 1) 295#
    2) 115 in :44 and then completed Isabel at 115, 1:24, look to try 125+ next time
    3) 31 Heroes-with Seymore- 6 rounds+ 4 thrusters, I am the slow runner.

    I'm with Paul, had to cut the rowing. Picking up the kids. :)

  28. This comment has been removed by the author.

  29. OPEN:

    Wife and I got 193 reps (7rnds + 23 reps). After the WOD, I realized I can't count, and had 145 for my thrusters instead of 155. Bummer. Great workout nonetheless, felt horrible that she got stuck with most of the rope climbs. I hope she forgives me.

  30. Regionals

    Session 1

    1) 260lbs (15# PR!!)

    2) 95lbs--short changed myself here. Weight was not bad but grip started to go. Looking at 115-125 next time.

    3) Was running out of time but still wanted to pay my respects so I did as many rounds as time would allow me. 2 rounds solo.

    Session 2

    1) 8:51-4:22-2:01...I have zero concept on how to pace on this bad boy

    Definitely got better today!


  31. Open
    No partner. Did one run then one round.
    4 rounds exactly. Ouch!

  32. Circumstance, rain, no partner and no rope caused me to have to deviate today. Basically didn't do anything on the agenda as Rx. Hatch Sq, and a long chipper with a ton of air dyne that took me 29 mins,

  33. Regionals

    1. 275 lbs.
    2. 110 lbs. (15 reps - whoops)
    3. No 31 Heroes at our gym so I did the class programming.
    4. No rowing; family time.

  34. 1. 195 203x2 reps
    2. 95# made it through woohoo!!
    3. 31 heroes partner sucked!! so did
    31 min amrap
    8 thrusters/6 rope climbs/11 box jumps 24/400m sandbag run 25#
    got 5 full rounds
    4. going to do this tomorrow... had a competition to attend for my athletes!

  35. 1) 3RM front squat - 320 lbs (5lb PR) I almost blacked out on the first rep, it was pretty awesome.

    2) Went for 115 lbs, and stumbled and missed the 20th rep. So 115 x 19.

    3) No partner, so Did AMRAP 31 of the movements + 400m run with 45lb plate. Only fell off the rope once. 3 rounds + 4 thrusters.

    Session 2 coming up later.

    1. Session 2:

      2000m: 7:35.2 (31sec slower than PR)
      1000m: 3:50.1
      500m: 1:45.2

      Rowing-Fu is weak.

  36. Open w/ Austin

    1) 6 rounds + 8 Thrusters + 3 rope climbs

  37. Better late than never
    1. 330
    2. 143 Power Snatch the whole
    3. Didn't have the necessary equipment for '31 Heroes' so I did 'Holleyman' instead 27:35 with strict HSPU

    2000 - 7:00
    1000 - 3:26
    500 - 1:31

  38. Open Program
    1) 4 rounds + 8 thrusters (done solo, so did the run w/ medball each round after the other stuff)

    This was a fun one. Made this one up late due to equipment restrictions on the weekend. Catching up with Monday's workout on Tuesday then back on schedule by Thursday.

  39. Open

    1. 5 rounds plus thrusters and 5 rc with partner. Horrid but worthy. RIP FELLAS.