August is the month of the Heros.
For those that don’t know, CrossFit was designed for police, fire, and military personnel. Members of the forces are unable to know or predict what they will face on any given day, so their training should be suited to their career. Enter CrossFit. By training with constantly varied, functional movements at a high intensity, it gave members of the forces a new type of physical and mental fitness that they could use…and hopefully use to stay alive.
Sometimes, unexpected things happen.
Our first Hero WOD is Erin. Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Five rounds of:
15 Split cleans (95/65#) (modified from original WOD)
21 Pull-ups
Great writeup on the Hero WODs.
CW x 2
Split Cleans 45-65-75-95-105-115(f) 115 (f) 115 (f)
WOD – Erin
Time – 18:32
Very hard on my forearms. My grip was killing me and I was trying to cushion my cleans to avoid a bruised collarbone for my friend’s wedding.
YUCK to this one.
Kevin, I can’t make my 4:15 today.
Warm up
Split Cleans
45-95-135-185-205(f)-205(f)-205(f) guess I wasn’t feeling heavy cleans today.. π
WOD- Erin
5 rounds of
15 split cleans 95lbs
21 pull ups
14:56
I always thought Hero WODs were REALLY cool but I never put to much thought into them. It kinda hit me in the 4th and 5th round when I started bleeding, I thought to myself ‘Oh great I’m bleeding I should slow down’ but I realised that these workouts honour the fallen in my future trade the least we can do is bleed for them. RIP Erin.
I want to thank Everyone that was cheering for me at the hopper, My knee was all buggered up and all I wanted to do was quit. All of your voices made me push past that pain and catch up, I don’t know if I could have done it without you guys.
You were awesome Ed!
WU x 2
Split Cleans 45-65-75-85-95(f)-95(f)-95(f)
“ERIN” – 5 rounds of:
15 Split Cleans (65#)
21 Pull Ups (Yellow)
4 rounds + 7 Cleans
WU x 2
Split Cleans 135-155-165-185 (PR by 20 lbs.)
“Erin” – 5 rounds in 20 minutes of:
15 Split Cleans (95#)
21 Pull Ups (Red)
3 rounds + 15 Pull ups
Kevin ill be there at 4:15 instead of 6:30
4k run this morning, time- 30:21 But I have to cancel my 4:15.
If I have one then?
WU x2
Split Cleans
45-55-65-75-85-95-105(PR..with a sprained thumb..but it was ugly!)
Erin
5 Rounds
15 Split Cleans #65
21 Pullups (on rings..easier on my gimp thumb)
4 Rounds in 22:15
Kevin need to cancel my 4:15 pm today.
Split cleans
95-105-115-125-135-145-155(failed)
Like the split cleans, 150 (I think) is my squat clean PR, and 145 felt good this morning, with a few other tries I probably would’ve gotten 155!!!
Erin
5rounds
15 split cleans (65lb)
21 pullups
Good to be back, but my hands don’t agree, gonna be brutal for massaging today!!!
Great push everyone:)
What’s your time Sonia?
Oops!!! 15:40 hehehe
CFWU
Split Cleans
45(3)-65(2)-85(2)-95(2)-105(1)-110(mental fail)
Erin
5 rounds
15 split cleans (65)
21 pull ups
time: 16:58
great push 4:15 girls!
Tracy – try riding st. george where they’ve graded the pave if you think kouchi was fun π
There’s lots of pics and video of the Hopper posted on the CrossFit Saint John site… http://crossfitsaintjohn.ca/
Split Clean
45-65-85-95-115-130 (more like a power half split clean…was supposed to be 125 but find out I put a 10 lbs plate instead of a 5lbs on the left side only…so it wasn’t really stable but somehow manage to do it anyway)-135(f) (got scared but I know I could do it)
Erin
5 rounds of (or AMRAP in 20 min):
15 split clean #65
21 pullups
13 pullup left.
Not really happy with the result…pullups are not my biggest strength lately π
Good job Krista…you were awesome!!
you set a smokin’ pace on the first round MC! nice work on the split cleans too, very strong!
CFWU x 2
Split clean 1’s
45-95-135-185-205-225(f)
WOD @ 95#
time 16:3something
Warm up x 2
Split Cleans for strength. Only went to 45#. With my bad forearm, this is the first time I’ve managed cleans of any kind in awhile, so was happy just to do them at all. It also meant I didn’t have to do freakin’ front squats in the workout…yay!
Modified Erin:
5 rounds of:
15 Split Cleans 45#
21 Ring Dips (Green Band)
Time: 16:56
…oh and 10 burbees for dropping the C-bomb – Thanks for the set up Ed!
CFWUx2
Strength: Split clean 1β²s
I didn’t record all the ones I lifted but I made it to 100#
WOD: ‘Erin’
5 rounds of:
– 15 split cleans (65)
– 21 pull ups
Only did 2 rounds + 12 pullups.
But I did the weight as prescribed for the first time (except for the Hopper on Saturday) and I did the pullups with the yellow band for the first time in a workout so I guess I can’t be too disappointed.
You did great!
You were fantastic!
yay amanda!
PS – I just got a sneak peak at the video from the Hopper. Holy it’s awesome. π
(still a work in progress…coming soon)
Remember the little people who don’t do Facebook. π
Yes please π
WU x2
Split Cleans: 45-65-75-85 F-many times, loss count.
WOD: “Erin” or Amrap in 20mins
5 Rounds of
15 Split cleans (65)
21 Pull-ups (2 Yellows)
4 Rounds + 5 Pull-ups
WU x 2
Split cleans: 35-55-65-75-85fx3
Erin:
5 rounds of:
15 split cleans @ 65#
21 pullups (no band!)
3 rounds 4 cleans
Really happy that i did it as prescribed π
You did great too!
awesome job steph!
As rxed Steph! You did so great π
Wow, good job steph!!! woohoo π
Modified ”Erin” –> 5 rounds of:
10 split snatch (95#)
21 pullups
Got 4 rounds + 6 snatches
I am tired that my wrist is still hurting. π
Kudos to you for still working out and giving it your all everytime Pierre π It’ll get better soon.
CFWU x 2
Split Cleans 45-65-95-115-135-155 PR-175 PR (previous cleans PR 120#)
βErinβ β 5 rounds in 20 minutes of:
15 Split Cleans (95#)
21 Pull Ups
3 rounds + 11 Split Cleans
Nice job 6:30 crew, Dan you killed it man!
I couldn’t tell. Cheer up little guy!
Split cleans x1
95-135-185-205-225(F)
Tried them again at the 6:30 class.
95-135-155-185-205-215 (YAY!)
Warm up times 2
Split cleans
35-45-65-75-85-95-105 (fx2)-100×2
WOD Erin
15 Split cleans 65# – 1rst round 9,6 next 4 rounds broken up in 5s
21 pullups green and yellow bands – 1rst round 10,6,5 next rounds 6,5,5,5
time: 17:38
I kept a 3min/round pace for almost three rounds and felt like puking… Then I realized the time limit was 20 min. and not 15 and I gave myself a little more breathing time. Puking during a WOD just isn’t ever going to be a goal of mine π
I was very happy with my pace on the split cleans, but my pullups sucked the life out of me!
Good job on a tough arm WOD guys and gals π Always nice to sweat with you!
CFWUx2
Split Cleans
45-95-135-155-185F-175F My brain was holding me back.
WOD: Erin – 5 Rounds
15 Split Cleans @95
21 Pull ups
Time: 18:12
Split Clean max 185# (190F)
Erin – 19.38
Watched Dan pump out seven handstand push ups in a row… awesome!
Holy guacamole Dan!