Our Fallen Heroes

29 Sep

9-30-2009

Saturday WOD Preview: CrossFit Total (Max Squat, Max Deadlift, Max Press)! Because of how long it takes, there is one LONG class on Saturday. Starts at 9 am, goes until we finish. This is a GREAT time to establish a baseline strength measurement for yourself or retest where you are at.

CrossFit Hero workouts are WODs named after individuals that have fallen in the line of duty. They commemorate the ultimate sacrifice these soldiers have given to our country and to their fellow comrades. As per requested by Justin, we picked a Hero workout for this week.

“Josh”

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

DROM:

Prone scorpion variations
Cross body arm stretch
elbow rotations
locust stretch

On Ramp, week 4, almost at the finish line! They took on the CrossFit Games stadium WOD and I am very proud of all of you for challenging yourselves with a little more weight here, a little higher box to jump on there, and generally hitting it with a higher level of intensity. It’s all coming together :)

On Ramp Stadium WOD from CrossFit Portland on Vimeo.

Podnahs Recap

Awesome work everyone, awesome! I will absolutely have to do that WOD sometime soon. That looked like a lot of fun and hope you enjoyed it. Looks like a lot of you learned what is a good weight to use for future workouts involving snatches, cleans, squats, and deadlifts :)







8 Responses to “Our Fallen Heroes”

  1. J 30 September 09 at 10:23 am #

    I need longer shorts.

  2. Mike 30 September 09 at 10:35 am #

    I would like to see more hero workouts. More of the girls too!

  3. Mike 30 September 09 at 10:36 am #

    Are those little kid pants you are wearing J?

  4. J 30 September 09 at 1:07 pm #

    They are not capris. If only I could find a good set of work-out capris.

    I think I might have to break out the ninja turtleneck soon, though. And the hats.

  5. Xi Xia 30 September 09 at 2:53 pm #

    Did Cheema just post on the blog??? Albeit, in his own private conversation with Mike.

  6. erin 30 September 09 at 3:42 pm #

    Hum, I just thought the long shorts were worn so there was an excuse for bad squat movements ie squat cleans…

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