Happy Labor Day!
Only 2 classes today: 9am-10am BootCamp Group WOD and 10am-11am CrossFit Group WOD
FITNESS + PERFORMANCE
On November 5, 2009, at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Four of the slain soldiers, Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
The hero WODs are named after Heros who have given their lives in the line of duty. Their purpose is to remind us to think outside of ourselves. Try to sit back and look at the bigger picture for a minute. Forget about the number on the board, the time on the clock, what everyone else’s times are, etc. The point of a hero WOD is to show courage, to put yourself outside of your comfort zone. This workout is in honor of these fallen soldiers, years after the murderous rampage. Put yourself into a level of discomfort that brings this whole thing back into perspective. Give yourself a reality check.
A CrossFit hero WOD is not meant to be an everyday training regimen, nor should it be. These workouts are nasty, and for good reason, they take you to a place that you may never have been before. A level of discomfort that is indescribable to most that have never been there, and when it is over, you should feel accomplished not because of the time on the clock, but the fact that you finished, the fact that you put it all out there to honor a fallen Hero.
Give this workout everything you have. It will be tough, but in the end, I promise you will be proud of what just went down.
20 Deadlifts, (M-275#/W-185#)
20 KB swings, (M-70#/W-53#)
20 Overhead Squats, (M-115#/W-75#)
20 Chest to Bar Pullups
20 Box jumps, (M-24″/W-20″)
20 DB Squat Cleans, (M-45# /W-25# each)
Boot Camp WOD
50 Ball Slams
50 Ring Rows
50 KB Swings
50 Walking Lunges (50 Steps)
50 Knees to Elbows
50 DB Push Press
50 Double Unders/100 Singles