U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. Rest in peace Staff Sergeant. Today's Workout Holleyman
Today we honor a man who made the ultimate sacrifice. This hero workout's rep scheme honors the date of SSgt Holleyman's death. Since the reps are low, it is meant to be a long and continuous grinder where you dig deep to finish. The sooner you find your resolve to finish, the better this workout will be. Good luck!
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Today we begin our Memorial Weekend Hero Challenge as we honor Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota. Valentine died from injuries suffered during parachute-training accident in Arizona on Feb. 13, 2008. Valentine, a Navy SEAL, did multiple tours in Afghanistan and Iraq and received numerous military awards and decorations including three Bronze Stars with "V" for Valor. Valentine is survived by his wife, two children, parents, brother and sister. Fair winds and following seas Senior Chief. Today's workout is meant to test your courage. As your arms and grip fatigue from the thrusters, you'll need to overcome any fear of falling as you climb to the top of the rope. Dig deep. Remember, the only time you can be brave is when you're afraid. Good luck! Today's Workout Tommy V
Scaling Notes:
The weight and reps are decreased to keep the athlete moving. Use a weight that allows the thrusters to be completed in 3 sets or less. During the thruster, wait for the bar to tap you on the shoulders before descending into the next squat. Reduce the weight further if necessary. Work on solid hip drive to get the bar overhead. For the lay to stand rope climb, lay on your back on the floor under a rope. Grab the rope with both hands and use your legs as much as necessary to climb hand over hand to a standing position. This is one rep. Record time for future benchmarking. Dara showing great body position in her push-up. Keep your core tight!
Get ready because for the next 6 days we are going to test your physical and mental toughness. You all know that we are doing Memorial Day Murph Monday at 10:30am. What you didn't know, is that we have programmed hero workouts tomorrow through Tuesday. Get ready! We have introduced you to breathing and meditation techniques over the past few weeks to help you work on your mental toughness. We challenge you to put all of those techniques into practice over then next 6 days. If you decide to take on our Hero Challenge, you're going to need to tap into your reserves of mental and physical strength. We like to program Hero workouts on Memorial and Veteran's Day weekends to not only honor those who served and those who gave everything, but to challenge you to accomplish something you might not have thought possible. No doubt our regular daily CrossFit programming is hard, and for the next few days, you are going to take your mental and physical fitness to the next level. These workouts are meant to test your resolve, your fortitude and your grit. Know that completing even ONE hero workout is a serious mental and physical accomplishment. We are giving you the opportunity to see who you really are, to discover your true spirit. Today's workout, The Chief, was introduced to the CrossFit community on September 14, 2008. CrossFit described it as follows: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, 'The Chiefs' have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate 'The Chief' in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country." Coach Leslie's brother, Kirk Allen, is retired Chief Petty Officer. Today, when you do this workout, please give thanks to CPO Allen, and all of his fellow Chiefs. Go Navy! The Chief Max rounds in 3 minutes of: 3 Power cleans 135/95# 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Compare to Jan 31, 2015. Errol watches his mom, Nicole, row. Pretty soon he'll be crushing workouts right along side his mom.
This week's Whole Life Weekly Lifestyle Challenge is to meditate, journal, pray or sit quietly for 10 minutes everyday. Sitting quietly for 10 minutes every day allows us to connect with our true selves. We spend so much time in our daily lives interacting with others, we often loose sight of who we really are. We become reactive to whatever situation we're in, rather than having the presence of mind to act according to our true nature. When we operate in reactive mode, we are making decisions based on judgment. Often times our judgments are knee-jerk, and have little basis in what's really going on. These reactions can put up significant barriers and make it difficult to get along well with others. By spending 10 minutes each day in quiet contemplation, we can start to see beyond our judgements, or at least get a handle on why we have them. Releasing our judgments and seeing people for who they really are, not for who we think they are, breaks down barriers and enables all of us to connect with our true selves. Today's workout is a component of the Athletic Skill Level testing. This is one of the Level 1 work capacity benchmarks. A time of 15 minutes or less means you are at least a Level 1 athlete. What does this mean? According to the Athletic Skills creators: "Level 1. You can move like a human. You’re not in particularly good shape, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. If you can’t do three pull-ups, and three dips, you don’t have healthy shoulders. If you can’t squat all the way down comfortably, your hips are not healthy. These are basic health problems in the sense that they affect your quality of life. Fixing these problems generates a lot of self-confidence, and sets the stage for further progress." See where you level-up today! Today's Workout Christine 3 rounds for time of: 500 m Row 12 Bodyweight Deadlifts 21 Box Jump 24/20" |
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