Fallen Hero Workout
March 27, 2009
Marc, from CrossFit Oakland, was in to visit us this week. This was part of an email he sent to me:
“Last week the city of Oakland lost 4 police officers in a shootout. On
Sat, CFO will be performing a hero WOD in their honor. CFO had
conducted training for OPD members, including one of the fallen.
Details of the WOD are on the CFO blog, if it’s something you’d like
to consider for Saturday.”
In Canada, we’ve also lost 4 members of our military in Afganistan: Master Cpl. Scott Vernelli, Cpl. Tyler Crooks, Trooper Jack Bouthillier and Trooper Corey Joseph Hayes. Corey was a fellow New Brunswicker.
To honor them, CrossFit Moncton will be doing the following workout.
Fallen Hero Workout
Run 400m
40 Deadlifts
40 Box jumps
40 Wall balls
Run 400m
warm-up
400m run
1.25 mile cross-trainer
2×10 of
push-ups
sit-ups
squats
dips
k2e
Strength 1-1-1-1-1
Back Squat
45-65-115-125-135
WOD
4 Rounds
1 min/exercise
1 min rest between rounds
Push-ups 30, 27, 27, 27
Sit-ups 36, 31, 31, 32
Double Unders 30, 30, 31, 35
Db Swings 35# 20, 21, 22, 27
so tonight is potluck night …come any time after 6:00
i live at 60 Bromley Ave ….off Mountain road behind the George Dumont hospital
i shall be making lasagna …veggie
)
we shall also turn off the lights at 8:30 to 9:30 for earth hour …we’ll sit around the fireplace with candles ;o)
CFE WOD this am:
3x 1 mile hill repeats on the homestead
1- 4:58, 2- 4:53, 3- 4:48
total time on bike 50min
CFWU x 2 (minus pull ups)
21-15-9
45# push press, 18″ box jump
time- 4:07
well, the first 4-5 were more like push jerks, oops!
CFWU X 2
Strength 7-7-7
Push Press 45-50-55
WOD
Fallen Hero Workout
400m run
40 deadlift 65 lb.
40 box jumps
40 wall ball
400 m run
Time 20:09
Then i went to the Sugar woods and the maple syrup brunch and ate way too much sugar and felt horrible. Went for a long walk with the dogs and Frank. Did 20 lunges uphill on a gravel road. Not fun. Hope I undid some of the sugar damage.
CFW X 2
Strenght 7-7-7
Back Squat 45-55-60
WOD
400 m run
40 deadlift (65lbs?)
40 box jump
40 wall ball (blue ball)
400 m run
Time: 19:47
yayy… post # 1 for me… not to hard to do!!
see you Monday! I see Pierre and MC made Greek Salade for the pot luck… my specialty! 
Yay! Elissa posted!!
We’ll have to have a Greek Salad night and have a taste test!
Elissa – I didn’t do it…but MC did! It is pretty good, we will have to do a competition on the best Greek Salad!
At home, I am only good to clean the dishes.
Oups…it is me that wrote the post above.
MC will have to stop using my computer now!
And Elissa, you have to be there at the next party heh??!!
hahahahah a competition!
mine might not be as healthy… i don’t know.
I don’t calculate how much Feta and olive oil…
it’s not crazy bad or anything, but I’ve just always done what tastes good.
I put olive oil, red wine vinegar, greek spice (yellow can spice), oregano, black olives, feta, tomatoes, romaine lettuce, cucumber, red onion,
i think thats it…
see you tonight
cleaning the dishes is always a good helper… I hate doing dishes. :/