I received an email from a friend this weekend about a touching story. Here it is…
I read this today and thought you’d be interested. It’s a blog written by a friend’s husband, Kirk MacLeod about his battle with colon cancer. Until today I hadn’t realized he was a CrossFitter; they’ve lived in NYC for the last several years and he trained at CrossFit NYC before getting ready to relocate his family from Honduras (he works for the UN). He’s fighting his cancer battle at ‘home’ in Nova Scotia so he, his wife and their two small kids can lean on their extended family. Anyway, his take on his disease as it relates to his overall fitness was something I thought you’d be interested in. He said you could feel free to re-post if you’d like.
Please take a few minutes to read his post below.
Todays workout will be dedicated to Kirk.
AMRAP in 7min
3 Cleans (60% of max)
6 Burpees
9 Squats
WUx2
Strength: Clean x 1
60-70-80 – stopped to practice technique with bar and wall ball-Thank you Marc
AMRAP – 7 min
3 cleans 50#
6 burpees
9 squats
4 rounds plus 2 cleans
Cashout: Hollow Rack 10 secs on and 10 off for 15 rounds 🙂
WUx2
Push Press x3
55 60 65 75 85(PR Reps)
Wod @ #70
8 Rounds + 4 Burpees
Awesome story 🙂
Incredible story of strength!
WU x 2
Strength: Back Squat x 5
135-145-150-155-160(failed on 4th)
WOD @ 75#
8 rounds
Inspiring Story!
CFWU x 2
Overhead Squats
3×65 3×75 3×85 3×95 3×105 PR for reps 115(fx3)
AMRAP in 7 minutes
3 cleans #115
6 burpees
9 squats
Rounds: 6+ 3 burpees
Kevin, I found the name for your futur heir. Hercules
WU x 2
strength: push press
45 X5
45 X5
55 X5
55 X5
55 X5
AMRAP in 7 minutes
3 cleans #115
6 burpees
9 squats
rounds: 4 + 6 burpees + 3 squats
Cashout: Hollow Rack 10 secs on and 10 off for 15 rounds, plus 1 min. plank
Wow Hannah, 115 pound Cleans!! Are you juicing? Hee hee… ;P
Back Squat 5RM –> 95-135-185-205-225
WOD with 95# barbel cleans –> 8 + 1 burpee
Yay for barbell cleans!
Strength – Push press 3s
65-95-105-105-105 (stayed at that because it still hurts my shoulder!)
AMRAP in 7 min
3 cleans at 90lb
6 burpees
9 squats
9 rounds + 3 cleans + 2 burpees
cashout: 15x10sec on 10 sec off of hollow body…. great cash out, thanks coach, tough but needed 😉
WU x 2
Shoulder Press
35×5, 35×5, 45×5, 50×5, 60×5 (amrap)
AMRAP in 7 min
3 Cleans @ 55#
6 Burpees
9 Squats
6 rounds in 6 minutes (Had to tap out due to my ankle 🙁 )
Thank you sharing this story 🙂 I passed it on to my family and friends. Is there anything we could do as a community to help Kirk?
W U x 2
Back Squat x 5 reps.
45-55-65-65-65
Still recovering from a lower back injusry, so keeping the weight low.
WOD: AMRAP in 7 minutes
3 Front Squats from the rack 55# (subbed out the cleans….again, the back)
6 Burpees
9 Squats
7 Rounds + 3 front squats
WU x 2
Back Squat 5`s: 185-200-215-250-285(bad form on last set).
Things felt good (form wise) until last set, which was essentially a disaster!
WOD with 145 lbs.
10 rounds + 3 power cleans + 1 burpee.
WUx2
Deadlift x1
205-235-265-295-330(PR) 😀
WOD @ 115#
– 6 rounds, 4 squats
Nice PR
Bravo! Mario
Good job cousin!! Go Arseneau!! 🙂
CW x 2
Deadlight (3s) 95-145-165-185
2 HSPU (kipping) Thanks Marcel for the tip 🙂
WOD @ 75lbs
8 Rounds + 3 Cleans + 6 Burpees + 1 Squat
Cashout.
First 5 were a breeze and then the following 10 killed!
Tip was easy, what you did was hard — well done.
Yay Gilly!! 😀
Congrats on your HSPU Gillyon!
CFWU X 2
Shoulder Press (5’s)
45-50-55-60(4)-60(4)
AMRAP in 7 mins
3 Cleans 50#
6 Burpees
9 Squats
5 rounds and 3 cleans
CFWU x 2
Deadlift x 1
205-240-285-315-350F
AMRAP in 7 minutes
3 cleans #115
6 burpees
9 squats
Rounds: 6+ 4 burpees
I loved this workout.
wow…heavy cleans! Good job!
WU X2
Strength: BACK SQUAT
(X3) 95 – 105 – 115 – 125 (PR for reps)
WOD: with 55#
~ RESULTS –> 5 Rounds + 3 cleans + 6 Burpees
~ Plus… 15 Rounds of Hollow Rack (10 sec each)
Definitely an inspiring story.. thanks for posting it for us.
Squat Clean 3RM: 85-95-105-115(1)-115
WOD @ 80 – 6 rounds + 3 Clean + 6 burpees + 7 Squats
I practiced the burpees with both legs together which is not as fast as one leg at a time. I need to get better at those. Also I didn’t have a good pace and I still had some juice left. I have to remember that 7 min goes fast.
Cash out was great!! Good core exercise!!
CFWU x 2
shoulder press 3’s
135-145-155-160
WOD @ 120# -> 7 rds 2 burpees
still feeling the Christmas cookies but definitely getting back on track for an amazing year. Let’s do it Moncton Xfiters
Back Squat – 3RM
135-165-185-200-200
WOD (110#):
7 Rounds + 2 Cleans
Nice job man!
WU x2
Push press: 3x
45-55-65-70
WOD
3 Cleans (#55)
6 Burpees
9 Squats
6 rounds + 6 burpees
No, Jane, just brain dead. Some of us have to work. Thanks, it was 25 lbs for the cleans.