A. 1 RM Power Clean
B.
15 min AMRAP
55 Double unders
15 C2B Pull-ups
5 HPC (155/105)
A. 3RM Front Squat
B.
For time
1K Run
30 HSPU
1K Row
A. 3 x 10 Deadlift
B.
3 rounds
Minute 1: ME DB/KB Snatch
Minute 2: ME Box Jumps
Minute 3: ME DB/KB Push-Press
Minute 4: ME Ring Dips
A. 3 x 3 Squat Snatch
B.
4 rounds
100m Sprint
10 Clean & Jerk (135/95)
10m Sprint
10 Burpees
Rest Day
10:00am Partner WOD ____________________________________________________
This week Chief Special Warfare Operator (SEAL) Charles Keating IV was remembered on both coasts. Keating was killed in action in northern Iraq May 3.
Fair Winds and Following Seas Chief.
"Badger" 3 Rounds 30 Squat Cleans (95,65) 30 Pull-ups 800m Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
A. 3RM Push-Press
B.
5 rounds:
60 Doubleunders
40 Air Squats
20 Calorie Row
A. 5 RM Back Squat
B.
4 rounds:
10 DB Snatch (55/35)
15 Burpee Box Jump Overs (24/20)
A. OHS
3 x 5
B.
10 min AMRAP
3 Rope Climbs
12 OHS (115/75)
A. 1 RM Jerk
B.
For time:
21 HSPU
18 Push Jerk (95/65)
15 Manmakers (35/20)
12 Push-press (95/65)
9 Muscle-ups
6 Strict Press (95/65)
Rest Day
10:00am Partner WOD
Thoughts and Prayers go out to the family of Fallen SEAL Chuck Keating.
I received the following very early Wednesday morning before it made Facebook.
From Iraq: "Please tell everyone that Chuck saved a lot of lives today. The partner force fled and Navy SEALs held the line. Chuck was leading the fight as always. He went unconscious with that big signature smile on his handsome face as always. Chuck was Full of Aloha, but was also a ferocious Warrior who killed dozens of Da'esh today to save his Brothers. LLTB!"
Fair Winds and Following Seas.
____________________________________________________
"Isabel"
30 Snatches @ 135
Rest 10 min
"Grace"
30 Clean & Jerks @ 135
A. 2 rounds
400m Run
25 Push-ups
400m Run
25 KBS (1.5/1)
400m Run
25 Sit-ups
400m Run
25 Air Squats
400m Run
25 Box Jumps (24/20)
A. 3 sets Max Reps Unbroken C2B Pull-ups
B.
2 rounds
18 HSPU
15 C2B Pull-ups
12 Squat Clean (175/120)
A. Deadlift
5 RM
B.
10 min EMOM
even: 15 Wallballs (20/14)
odd: 10 Pistols (alternating)
C.
Tabata Hollow Hold
A. 2 RM
Power Clean
B.
21-15-9
Power Clean (135/95)
Ring Dips
Calorie Row
Rest Day ___________________________________________________
Please join me in welcoming May's Athlete of the Month, James Caldwell!
Occupation: I am a Systems Integration Specialist for the Allegheny County Department of Human Services. Basically, I assist with the implementation and support of county wide programs that are used to support individuals and families we work with. These would include families and individuals involved in Behavioral Health, Child Welfare, Community Services, etc…
How long have you been CrossFitting: I started CrossFit in April/May 2014. I’ve been a member at Crossfit Pittsburgh the entire time. Before that, I was into general weight lifting, short distance running and was in a few flag football leagues.
Favorite WOD/movement: Muscle Ups! This was a major weakness of mine and I remember when I first saw this movement, I was thinking “there is no way I will ever be able to do this!” One of the greatest benefits that I’ve experienced with Crossfit is that we are all encouraged to attack our weaknesses. So, through practice, persistence and the help of our coaches and other members (shout out to 5:30am!!!) I was able to accomplish the feat of a Muscle Up. This is a movement that I still have struggles with as well, especially during a workout or when I’m trying to string them together. With that being said, this is a movement that I hope to get better at moving forward.
What you’ve gotten from CrossFit: Where do I start!? 1. The support and comradery that is felt with people who are struggling with you to accomplish the same goal on a daily basis. Even though we are all are trying to improve individually, it’s awesome to hear someone cheering you on during the WOD until you finish (even though this usually means they finished before you lol!). 2. I firmly believe I am in the best physical shape of my life, and I still feel that I have a long way to go. 3. I also feel like I’ve improved from a mental standpoint as well in terms of finding ways to keep pushing myself during some pretty darn intense workouts! 4. Learning new movements that I’ve never tried in my life, but have definitely improved my strength and mobility. 5. Programming that continues to challenge my abilities and reach new peaks. There’s always at least one day every week where I think to myself “Damn, I can’t believe I got through that,” or more accurately, “what the hell was I thinking” lol!!
10:00am Partner WOD