Much deserved Rest Day after the energy everyone brought to the Saturday WOD!
Tasi working the Sled!
Alex working the Ropes!
Lexi, Grace and Emily working the Bear Crawl!
10:00am WOD ___________________________________________________
Now Hear This:
PFC Ross Salvatore Mitchell is on his way home!
All Hands will report to CrossFit Pittsburgh NLT 1000 hrs for a Welcome Home WOD.
That is all.
"Rachael"
Thanks to Chris Nolan @ MetCon Photos for a great photo!
4 rounds:
500m row
10 OHS (155/115)
Today my Little Brother joins an elite Brotherhood. From this day forward and for the rest of your life every Marine will be your Brother.
Congratulations Ross! We're very proud of you.
Semper Fidelis!
For time:
10 Muscle-ups
20 Cal Row
30 T2B
40 Good-mornings
50 DB Thrusters (40/25)
40 Sit-ups
30 Free-standing Handstand Hold
20 Calorie Row
10 Muscle-ups
A. Clean 2 RM
B. 7 rounds:
3 Cleans (185/135)
4 Strict HSPU
Shout out to Chris Nolan at MetCon Photos. Chris walked through our doors when there were only about 55 Affiliates world-wide. He and his wife Crisanne quickly became a major part of our CrossFit Pittsburgh Family. A little while later MetCon Photos was born!
Chris has covered many CrossFit competitions, he's been to Regionals and the Games. His photos are definitely in a class by themselves.
I'm proud to say that this is one of his latest works;
None other than our very own Coach, Rachael Thurber!
You've seen his work everywhere you've seen anything about CrossFit.
Keep watching. There's a fun surprise on Friday!
Thanks Chris!
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A. Press 5 x 3
B. 3 rounds:
21 Cal Row
15 Box Jumps
9 Power Snatch (115/80)
A. OHS 5 x 3
B. 7 rounds of:
12 Pull-ups
12 Burpees
C. 4 rounds:
Max L-Sit Holds
Rest Day _________________________________________________
Great job by everyone who came out yesterday for the first WOD in the Yard!
10:00am WOD
"Strange" Eight rounds of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps
U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.
He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles.
First posted June 24, 2012
A. Front Squat 5 x 3
B. 5 rounds:
1 min ME HSPU
1 min ME Double-unders
1 min ME Row
1 min Rest
A. 15 min to find MAX Snatch
B. For time:
30 Muscle-ups -or- 100 Pull-ups
C. Accumulate 3 min Plank Hold
OPT Lactate Endurance Test 3 Rounds
250m Row
15 KBS (2/1.5)
25 Burpees
15 KBS (2/1.5)
250m Row
**Rest EXACTLY 12 min between rounds.
A. Deadlift 5 x 5
B. 21-15-9
Clean & Jerk (135/95)
T2B
Rest Day
We are very pleased to name our first ever Athlete of the Month. Thank you for being a part of our CrossFit Pittsburgh family!
Eugenie Louis-Pierre
Occupation: Pediatric Nurse (Part-time), Doctorial Student (full-time) at the University of Pittsburgh School of Nursing.
Crossfit: I don’t’ remember the exact date that I started. I do know that the ‘On-Ramp’ class was the 2nd to last week of December in 2013 and did my first official class/WOD after new years of 2014.
Favorite WOD: I have to say that my favorite WOD is MURPH. When I did it for the 1st time last year it took me completely by surprise; I was over the moon that day. I was able to run those two miles and complete the workout (modified pull-ups, push ups) without a partner… and I didn’t vomit. It pretty much solidified that Crossfit was what I wanted to do & that Crossfit Pittsburgh was where I wanted to do it at ☺
What I’ve gotten from Crossfit: So much I could say…in short, Crossfit has changed my life. I am not the same person that I was a year and a half ago …the level of confidence that I have in myself, and the change that I’ve seen both mentally and physically in strength, the ability to endure the suck and not quit is priceless. It’s hard work. It never gets easier, and some days are harder than others. But that’s what I love about it because it translate so easily into everyday life. Many a times I find myself dealing with life issues like a WOD now, solving each problem on rep at a time…sometimes having to go back and repeat….enduring the suck, knowing that there’s an end in sight.
Extra: I would’ve quit a long time ago if it wasn’t for the awesome coaches and awesome crossfitters. Shout out to all the coaches who had to deal with my endless stream of questions, staying past class time multiple times after everyone has left to give me the chance to complete whatever WOD was prescribed that day (1st 6mo of crossfit was rough), and allowing me to stay after to work on my various GOATs . Shout out to all the crossfitters who take the time out to cheer your mates on and even doing extra reps to help someone else get done. You guys are super-duper freakin’ awesome!!!
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"31 Heroes"
8-6-11 reps in memory of August 6, 2011
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24)
Partner A begins the triplet while Partner B runs 400m with a Sand Bag/Plate/DB/KB (45/25#)
WHAT IS THE 31HEROES WOD?
The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
The 31Heroes WOD will take place simultaneously across the globe.
You can sign up here to support the cause and complete the workout with us but it is not a requirement to participate. Registration includes a 31Heroes WOD shirt and is $31 plus shipping.
The 31Heroes Project hosts the Main Event in Norfolk, VA on August 1st, 2015 at Town Point Park which combines the 31Heroes WOD and the Norfolk Joggin’ for Frogmen 5k.
For the athletic community, this is our moment of silence. This is how we remember. This is how we come together to support those who’ve fought for us. The 31Heroes WOD is more than a workout.
This is a mission to give back to those who’ve given their all. Grab a partner, and join the team.
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"Amanda"
9-7-5
Muscle-up
Squat Snatch (135/95)
A. Back Squat 5 RM
B. 4 Rounds
30 Sit-ups
20 Ring-Dips
10 Pistols
A. 3 Rounds 800m Run
21 KBS
21 Burpees
15 KBS
15 Burpees
9 KBS
9 Burpees
B. Tabata Hollow Hold
Remember to register here for 31 Heroes and join us next Saturday, 1 August at 10:00 to celebrate how these men lived.
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A. Jerk 3 RM
B. 20 DB/KB Snatch
Run 400m
20 DB/KB Right-Arm OHS
Run 400m
20 DB/KB Man-makers
Run 400m
20 DB/KB Left-Arm OHS
Run 400m
20 DB/KB Snatch