mobilise/warm up

HAPPY BIRTHDAY TONY BIRKETT!

AMRAP in 27 mins of:

8 Hang Squat Clean, 40kg/30kg
9 Hand Release (giggidy) Press Ups
11 Box Jumps, 24″, 20″

Rest/Skills/Tekkers/Make Up/Play/Strongman WOD/Kettlebell Class

“Better”

Now i don’t usually do these kind of blog posts, but i wanted to write something down for everyone to mull over. It is by no means a direct attack at you, but i wanted to get you thinking about your training: I want you to be better…

My role as one of your Coaches at CrossFit 3D during a WOD is to keep you moving safely and through your full range of movement. I will cue you to move more efficiently and help you improve your performance. My job is NOT to count your reps or hold you to account if you sandbag on any of the above to “win”. That is down to the integrity of each and every person that trains with us. I write “win” that way simply because if you intentionally sacrifice reps or range to come first, that is not winning, it is cheating. You cheat yourselves and your coaches, that sucks. It sucks because your coaches are working hard to be better for you. Invest in your execution of movement, and your virtuosity, because we do. We train to not suck at life; that means we train your attitude too. Cheating IS sucking at life, I want you to have better integrity in your training as well as improved squats. Integrity leads to a better athlete and WOD, develop your tekkers here first.

Ben Bergeron famously said to his affiliate at the Games this year; “I would run through a fucking wall for you guys, will you run through a wall for me?” I completely agree with this statement and would like to extend this invitation to you all. I want you to continually strive to be better, because that is what i am doing for you and I won’t quit…

Now that’s been said, I’ve been serious for like, 3 fucking paragraphs now, so i shall simply end with this; Will you be better for me?

The gym will be closed this Saturday as we head over to one of our guy’s opening day at CrossFit Faction. It begins at 10am and it would be cool to see you all down there throwing down before we head over to Adam and Louise’s for Molly’s naming ceremony.

mobilise / warm up

Push Press 5-5-5-5-5

Optional “Finisher”

How far up the ladder can you get in 8 mins;
1 Box Jump, 24″/20″
1 Burpee
1 Sit Up
2 Box Jump
2 Burpees
etc…

mobilise / warm up

Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in the Nahr-e Saraj district of Helmand province, Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose.
“Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
We at CrossFit 3D (via CrossFit Cardiff, thank you) dedicate this workout to him and urge all other affiliates worldwide, to post this WOD, to take 30 minutes from your day to pay tribute to a fallen hero.
Rest In Peace Barry Weston.

“Baz”

Complete as many rounds as possible in 30 minutes of:

30 Double Unders
8 Squat Cleans (70kg/45kg)
11 Hand release Press Ups

Warm up / mobilise

Individual tekkers

CrossFit 3D WOD:

“Pulling Karen”

150 wall ball for time (10kg/6kg)

on the minute every minute, do 5 pull ups before continuing with the wall ball

Stretch

Warm up / mobilise

Memorial WOD: “31Heroes”

In pairs:

AMRAP in 31 Min (As Many Reps As Possible)
8 Thrusters (70/47.5)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30″/24″)

One person performs the work listed above whilst the second person runs 400m with a sandbag/plate/kettlebell/dumbell (20/12). Once the person on the run returns, the other will grab the sandbag and begin their 400m, while the other continues work wherever the first person left off.

Score – Total reps

Get after this one in memory of the brave souls who died on 6th August 2011.

If you want to donate to the cause, you can do so here.

“The Heroes”

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

Warm up / mobilise

Deadlift 1-1-1-1-1-1-1

Optional Finisher:
75 Toes to bar, for time