7.24.12
by Craig
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
CROSSFIT
“AdamBrown” Modified
2 rounds for time:
24 deadlifts (295/205)
24 Box Jumps (24/20)
24 wall ball (20/14)
24 push press (135/95)
24 box jumps
24 wall ball
24 cleans (135/95)
BOOTCAMP
5 Rounds:
In 30 seconds
100′ Sprint
Max Rep Burpees
rest 30 Seconds
In 30 Seconds
100′ Sprint
Max Rep Box Jumps (24/20)
Rest 30 Seconds
Fisher: Max Effort Handstand Hold
JULY CHALLENGE: 31 day Burpee Challenge x3! DAY 24. If you’ve miss days you must make up the burpees in order to complete the challenge. You can do this from home or at the gym and reps done in workouts count towards the day’s total.
REMINDERS:
- Sign up for 31 Heroes!
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12
Question for the coaches- What is your favorite WOD and why?
Annie – forces me to get better at my double unders
Any chipper. I love doing a movement, crossing it off the list and not doing it again in the same WOD!
I highly recommend reading “Fearless”… the book about Adam Brown’s life as a SEAL. He has an amazing story
I highly recommend incorporating more workouts like this into the schedule. This was soul-crushing. WODs like this push us to our limits and makes us better.
I agree that I like these types of workouts for the same reasons Tim mentioned. Though, this should have been programmed for a weekend class when the classes are an hour long. I give Mike credit for doing the best job he could in warming us up, but there just isn’t enough time to warm up for all of these movements in a 45 min class when the workout is 30 mins long.
Also, more strength training needs to be incorporated into the programing in order to program workouts like this. Over the past few months, there has only been one deadlifting and one clean and jerk strength workout that was outside of a metcon…and each of those were for only about 12-15 mins because there was another workout those days. When the only deadlifting that is done is during a metcon (like Diane which is 225lb/155lb and 45 reps), how are you expected to be able to do a workout that has higher weights and more reps? Because of the lack of strength training, no one is conditioned to be able to do anything above a Diane weight. I know scaling is always an option, but the purpose of this workout is to do a percentage higher then a normal or Diane workout (if not doing a normal workout as rxed, you would use a weight a percentage higher of whatever weight is used on a normal workout). If you never train to go any higher then what you would do for a normal workout, then you should be using that same weights for this workout, which defeats the purpose of this workout.
I agree 100%. If we’re going to get better we should do more oly lifts, but not only in the WOD’s. I would love to see straight straight oly/skill days. This would allow time for us to work up to our max weight. Open gym totally allows us to practice, but it’s not under the eyes of someone who can point out opportunities for improvement. I love Diane, and can move the rx’d weight, but I want to get stronger. Well put Jay.
part of the reason i joined xfit was because of the “open gym” option. get in a great wod and then be able to lift on your own? amazing. that being said….how many people actually get there between 4:30 and 6? i am not even leaving work yet at that time. i know fundamentals have taken over the evening open gym hours, but comeeee onnnnnn. i’m getting weaker as a type this comment out.
Can the open gym schedule be updated daily, or at least weekly? If the MindBody schedule is actually correct, there weren’t any fundamentals last monday and wednesday. Also, fundamentals doesn’t start until 7:45 next monday and wednesday.
“Fundamentals have taken over the evening open gym hours.”
Bingo. Show up for 8PM open gym, wait til 8:30, oly for half an hour.
” Also, fundamentals doesn’t start until 7:45 next monday and wednesday.”
Good to know, thanks for the heads up!