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18 Jul / 2014

071814 – Fire It Up Friday!

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It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!

It’s about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:

AMRAP 12
2 suicide sprints on the basketball court
5 Burpees
10 Push ups
15 Sit-ups
20 Squats

IN-HOUSE THROWDOWN

Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends. 

Sign up for your Heat HERE.

WHAT’S ON TAP

Saturday 8/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

Sunday 8/20

“Grace + Helen”

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run
21 KB Swings, 24kg/16kg
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

Monday 8/21

Perform three rounds of this couplet for time.

Three muscle-ups
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

Tuesday 8/22

1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time
Goblet squat
KTE

Wednesday 8/23

Tabata Squats
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.

Thursday 8/24

1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

Friday 8/25

1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell”
3 rounds for time

15 Deadlift, 185/125
15 Pull ups
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8
Row 16 calories
8 Burpees

 

17 Jul / 2014

Bay States Summer Games Recap

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First and foremost I am very proud of all my lifters. Everyone trained hard, showed up Sunday and gave 110%.

  • Sharon walked away from the platform elated having not only achieving meet PR’s but lifetime PR’s on both lifts. She also went 6 for 6 successful lifts. Overall she increased her total by 6kg. Sharon got a silver 2nd Place Medal.

 

  • Sophie competed in her first weightlifting meet and posted some very impressive numbers also going 6 for 6 successful lifts. She ended her total with her Clean and Jerk 1 kg from lifetime PR and matched her Snatch PR. Let me say these PRs were established 1 week from competition. Having gone 6 for 6 and hitting these numbers is mind blowing. It proves that the determination and hard work invested paid off. Sophie tied first place; however due to the other competitor weighing less, she medaled 2nd Place Silver.

 

  • Sean has improved his form remarkably in the last year on both lifts, especially in a meet setting where you are attempting much higher weights than practice with 100 people watching. Sean Snatched higher than he did in his last meet but had some trouble with the clean and jerk. Next meet I am sure he will make these attempts he was aiming for.

 

  • Joe was a last minute competitor having been accepted on the waitlist 2 weeks out. This was also Joe’s first weightlifting meet and he ended his snatch 1kg from his PR and hit a clean and jerk 1 kg more than his lifetime max. I think he performed remarkable when looking back on how little preparation he had as far as practicing the lifts consistently. I feel he is a natural lifter who has the ability to be great if he decides it is something he wants to pursue.

 

  • Martin I know we all like to pick on Martin and he deserves most of it, but Martin showed up at my doorstep at 6:50am Sunday when he did not lift until 3-4 that afternoon. He helped me keep track of the warm up platform and the competition platform for 4 lifters. There was more than one instance that I had a lifter on each Platform and I would not have been able to manage this as effectively without Martin helping me with the early lifters and Sharon helping with the heavyweights. I know Martin stretches more than any human being needs, but he has also been a competitive athlete most of his life and it showed when he stepped on the platform. Martin hit 3 beautiful snatches obtaining a lifetime 5kg PR. He opened the clean and jerk with his last meet PR, and then hit a 5kg PR on his next lift. On the third lift he hit 100kg which is a 10kg lifetime PR and was so excited he dropped and celebrated before the judges told him “down” and he received a no lift. So on the books a 5kg PR but as far as I am concerned he nailed 100kg. We had a very frustrating week leading up in practice so I am very proud of the turnaround.

 

  • Eric was also competing in his first meet. He has been training for months diligently. He needed a 205 total to qualify for National Masters so wanted to start somewhat conservative to ensure he made the minimum total. He very easily made the total and hitting 4 of 6 lifts but the misses were big jumps on the third lift of both snatch and clean and jerk but both went overhead easily just very minor mistakes that red flagged him. He is a very hard worker and has the ambition. No doubt he will succeed as far he wants to go with his endeavors.

~ Coach Julie G.

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

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16 Jul / 2014

Eat This, Not That – BBQ Edition

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Summer in New England always feels to me like trying to pack a year’s worth of outdoor fun into 90 days. It seems like there’s a BBQ, happy hour, sporting event, or party every weekend to tempt me with beer, chips, and all sorts of less than healthy fun. And while having a “cheat day” isn’t the worst thing in the world, having them three times a week all summer can add up.  And since the BBQ is the most ubiquitous summer activity, here is a little advice on making at least some of those BBQ’s a little bit healthier. 

Be Prepared

  • Don’t show up hungry – snacks at BBQs plentiful in calorie and fat content (think chips, boxed cookies, etc), with scarce vegetable offerings. Have a salad or some fruit before you go so you’re not starving.
  •  BYO… If you want to be sure there’s something healthy there (like delicious kebabs, see below) or grass-fed, humanely raised hamburgers (instead of Bubba Burgers) then the safest bet is to bring it yourself.
  • Stay hydrated. Alcohol and heat can combine to cause dehydration. Water will also make you a little less hungry. Try to drink a glass every hour, or alternate a glass of water with each alcoholic beverage.

Grill Swap

EAT THIS

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15 Jul / 2014

Tuesday Tip – 071514

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Hello Folks! I am going to start posting blogs of Yoga/Mobility warm ups and cool downs! I will give y’all some knowledge to give your body some love after kicking your own ass in class! Love/Hate relationship. :) 

 
Todays work out: 
 
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
 
2. 2 x 1500m, rest 4 mins between sets
 
Before Class:
 
10- Downword Dog Poses, glide down into a Strict Plank, lower slowly to the floor and press up to an Up-dog. 
Tips: In the Down-dog, Hands and feet are in the distance of your plank. Press back, meaning push your butt to the ceiling, core engaged and shoulders are open.(don’t squeeze scapulas together) – Plank, very simple. Lower down like a strict push up. – Up-dog, to press up you need to engage your legs. To do so, Your laces are pressing against the floor, which will pull your knees, thighs and hips off of the floor. Your core is tight and your head in neutral to your spine. The only parts of you body that should be touching the floor in a Up-dog are your hands and the tops of your feet. (laces)
 
5 each arm, 4 way band stretches. You all have done this before in classes. 
- Band Bully
- Lateral Opener
- Bully Extension Bias
- Banded Overhead Distraction 
 
Now, before class all of these can be performed at a quicker pace. Still take your time but you do not need to spend a couple mins on each pose. 
 
AFTER class, do all of theses poses 2-3 minutes on each side. ALL of them! Even the Down-dog, Up-dog flow. Each 30 seconds take a DEEP breath and on the exhale get deeper into every single one of these mobility poses. 
 
Give your body some LOVE! 
 
-Coach Jen aka “Mighty Mouse”
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11 Jul / 2014

FIRE IT UP! Friday 7/10/14

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FIRE IT UP! FIRE IT UP!

Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:

Women Competition Begins @ 9AM:
Sharon Leary
Sophie Hu

Lightweight men Competition Begins @ 12pm:
Sean Theriault
Joe Mathias

Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
Eric Jonas

I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!

REBOOT TIME

I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out. :-)

WHAT’S ON TAP

Saturday 7/12

1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

Sunday 7/13

1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#

2. Partner AMRAP 15
200m run
max pistols alternating each rep
400m run
max box jumps, 24″/20″ (step down)
800m run
max wallball shots, 20#/15#
1600m run
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

Monday 7/14

1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time
21 Squat Clean, 50% of BW
21 Push-ups
15 Squat Clean
15 Push-ups
9 Squat Clean
9 Push-ups

Tuesday 7/15

1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

Wednesday 7/16

Complete 5 rounds for time

1000m row
15 Thrusters, 75/55
15 Burpees

Thursday 7/17

1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.

Friday 7/18

Tier 1 Fitness Rating Test

400m med ball run
Max Pull-ups
Max Push-ups
Max Sit-ups (1 minute)
Tabata Squats

Saturday 7/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

 

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RRT launchingHello CFB!

Hope you had an awesome 4th of July Weekend!  Above is a video that got posted on the CrossFit Main Site just over two years ago when I first became one of your coaches.  I’m getting pumped because it’s that time of year again.  Time for the Renegade Rowing Team to get on the water, learn to row, and come together as a team to hold each other accountable.  Next Thursday we will be holding tryouts at Community Rowing in Brighton.  If you’d like to learn how to row and do it with a bunch of badass CFB members then the time is now.  If you are reading this and you happen to be a CrossFitter from another box, you are welcome to join us, we’d be glad to have you!  Please sign up below.

 

Renegade Rowing Tryouts: Thursday, July 17th @5:30am @CRI

 

Sign Up Here

 

Tryouts Based on your Knowledge of the Following… RRT KSA’s

 

If you are interested, want to know more about the KSA’s, or have a few questions please let me know ASAP so I can get you fired up to get on the water.  I’m working with a couple of people early next week to review basic technique and drills.  Hit me up at [email protected] if you’d like to join in.

 

09 Jul / 2014

Is It OK To Drink Gatorade?

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Screen Shot 2014-07-09 at 10.02.51 AMIf you played sports as a kid, you probably grew up on the delicious, refreshing beverage called Gatorade (or Powerade, although I think Gatorade is better). Originally invented at the University of Florida (Go Gators) to hydrate the football team during hot summer games, Gatorade now produces a regular and low calorie drink, “natural” versions of these beverages, as well as energy chews and nutrition bars. And their marketing has been stellar – watch any Gatorade ad and you’re pretty much convinced that you should drink this stuff because that’s what the badass athletes do (and who doesn’t want to be a badass athlete). They’re all about that inspiring stuff like hard work and determination. Well, at least most kids probably think that. As adults, we’re just trained to crave it. If I go running in sub 75 degree weather for longer than 30 minutes, I come back craving a blue Gatorade (because maybe the flavor is inspired by some fruit, but we just know it by the color. Yellow is a close second for me). Of course, Gatorade has also gotten some negative press surrounding their use of brominated vegetable oil (BVO) – which they’ve since discontinued using – because it had been patented as a flame retardant and is banned in Japan and the European Union.  But, is it OK to drink or should you avoid it?

Sports Drink Pros

Sports drinks are great – and have been successful over the past 40 years – because they provide the unique combination of dilute carbohydrate and electrolytes in an easily digestible format. Sports drinks have essentially been formulated by scientists to provide EXACTLY what athletes need during exercise to prevent dehydration and electrolyte imbalance. The average regular Gatorade has 80 calories, 21 grams of sugar, 160 mg of sodium, and 45 mg of potassium. The G2 series is usually 30 calories and 7 grams of carbohydrate with the same electrolyte content as the original. 

Other Gatorade perks:

  • Helps prevent hyponatremia (salt deficiency), which generally happens when athletes over hydrate.
  • The taste generally makes you thirsty, so you drink more. When you’re working out for a long time (over an hour) in very hot conditions, that can be a plus.
  • It tastes good. Sometimes water gets old.

 

Gatorade Cons

Despite loving Gatorade as a kid/teen just kidding I still love it now, this is the part that always makes me sad: the ingredients list. The Blue G2 flavor (apparently called “Glacier Freeze) that I like so much contains the following: Water (fine), sugar (OK I was expecting that), citric acid (not a big deal), sodium citrate (OK that’s the sodium, just with a different companion than table salt), mono potassium phosphate (potassium source), sucralose (commonly known as Splenda, because I guess 7 grams of sugar wasn’t enough to make it appealing to the American palette), acesulfame potassium (anOTHER artificial sweetener) and Blue 1 (that would be an artificial color. Ugh). So, most of the ingredients are fine, not everything that isn’t 100% natural is going to kill you, although I really try to avoid artificial colors. 

In addition, a few other sports drink drawbacks:

  • It often gets misused or overused. Pretty sure Lebron James needed some Gatorade in San Antonio when the AC broke, and it’s very useful during a half marathon or other endurance activity. But a lot of kids, adolescents, and even adults nowadays are drinking it while playing video games or at school. Unless you’re sweating your butt off during a workout, you don’t really need an electrolyte drink.
  • The taste generally makes you thirsty, so you drink more. Yes, I realize this was also a pro. But when I return from a 45 minute run, I could benefit from 8-12 ounces and end up drinking nearly the whole bottle before it occurs to me to put it away. That’s a lot of sugar I probably didn’t need. 

So, should you drink Gatorade?

My answer is yes, when it is appropriate and if you prefer it over other options. When is it appropriate?

  • When you’re working out for over 60-90 minutes or in extreme heat conditions
  • When you complete a WOD like last week’s 1K test on the erg and need a little extra sugar before the second WOD. However, in this case you only need a small amount.

What are some other options? Coconut water, diluted juice (full concentrated juice can make you fee sick to your stomach by adding too much sugar – compare 21 grams of carbs in 12 ounces of Gatorade to over 40 grams in the same amount of Naked Juice or OJ). 

What are your thoughts? Do you love Gatorade? Hate it?

08 Jul / 2014

Meet Jen “Mighty Mouse” Burtt

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I would like to introduce Jen Burtt to our coaching ranks. Jen is a new Apprentice Coach here at CrossFit Boston. She has a ton of experience in coaching as she has been in the field for some time now. She holds a CF-L1 certificate as well as specialty certificates in CrossFit Mobility and CrossFit Endurance/Running. In 2011 she graduated from the National Personal Training Institute.

Here is Jen’s Story.

Athletics has played a significant role throughout my life.  As a 3-sport Varsity athlete, I was able to demonstrate leadership ability as Captain of my high school field hockey, basketball and softball teams.  I received the “Contributed Most to Athletics Award” my senior year, 2004.  I played ASA softball for 7 consecutive seasons and as Captain my team qualified and competed in National Championship tournaments in Atlanta, GA (1999) and Midland, TX (2002).

I thrive on pushing myself to achieve my personal best, which is what I encourage those around me to do every day. I’ve competed in two CrossFit competitions:  the first was in June 2011 in the scaled division, placing 20th out of 59 women; the second was in September, 2012, where I placed 36th out of 100 in the RX women division in The Garage Games at CFNE.  I plan to continue competing.

Prior to joining the CrossFit family, I worked in the cosmetology profession for 5 years as a Board Certified Hair Stylist and Nail Technician in the State of MA.  In July of 2010, I experienced a life-changing event. I was a passenger in a multi-rollover auto accident in which I sustained life-threatening injuries.  Through the grace of God, I survived. My faith and willingness to overcome the mental and physical obstacles that I suffered gave me the drive and determination I needed to recover.  After months of rehabilitation and physical therapy, I joined CrossFit.  It is through CrossFit that I was able to regain my core and full-body strength as well as my athleticism.

When asked about the accident I always have to pause so that those asking will understand my response.  To make a long story short, I am blessed.  I was saved by God and by all of the wonderful people who kept me alive in my most delicate hours.  I was told so many times by my family, friends and doctor the details surrounding my accident and recovery; yet, I have no actual memory of any of it.  All I have are the scars on my body and the ever-lasting effects of a traumatic brain injury.  It’s strange because I don’t feel like it even happened to me but the evidence is there.  That’s how I know I was blessed, because now I am physically, mentally and spiritually stronger than before.  I took every opportunity I had to gain the strength I needed to become who I am today and what I am meant to be.  My mother and father could tell stories of my recovery – how from the moment I was awake and aware of my situation that I was driven more than ever to recover, how I listened to my doctors’ advice but listened to my body more.    

While in the midst of my recovery I decided I no longer wanted to be a hairstylist.  I always had a passion for physical fitness so naturally it seemed to be the best path to follow.  I became re-energized about my future and made the decision to become a personal trainer.  I have more passion for this career because I feel like my personal experience inspires others to be better, to be healthier and to appreciate life.

After a whirlwind of battles, I’m on the journey to travel again, to pick my spirit back up, to work hard every day and to not worry about tomorrow. I’m seeking positive thoughts, positive people and a place to go that I can call home, the CrossFit community. I love what I do so for all the love that I have I give all that I can and then some.

I am where I am today because I knew that the only way I could take back my life was to focus on improving the quality of my life. After being in a wheelchair, not being able to walk, I made the decision to get up and put my feet on the floor.  I made myself walk, run, sprint harder and further.  Now I am stronger and wiser than I ever was before.  This accident was life changing, because if not for it I would not have had the courage to follow my heart. I can tell you this:  it was not easy and it was heart breaking at some points but what doesn’t kill you makes you stronger!

I can honestly say now that not working or training consistently in a CrossFit gym recently has changed the quality of my life. With that being said, I am very happy with the steps I have taken to be where I am right now. I know that getting my feet back into the CrossFit community will help my overall happiness and sanity. It balances my inner strength mentally, soulfully and physically. I do live my life through my heart and soul. I live for the best for all, for everyone, not just myself. It makes me happy to give the joy that I have and feel everyday. I give my entire heart to what I really want. Whether it is a competitive time for Fran, or building strength for a Clean & Jerk or a Power Snatch; whatever it is my heart thrives for, I just give it all I have and I will achieve it. It might not happen tomorrow, next week or maybe next month but it will happen. What you give is what you get. 

That is how I live and that is what I give. I believe within and know that this community will never leave us stranded. It is a strong, powerful, and passionate family.

I never want to be satisfied with my achievements. I never want my family, friends or the CrossFit community to be satisfied either.

Mighty Mouse - aka Coach Jen

Mighty Mouse – aka Coach Jen

 

05 Jul / 2014

4th of July WOD on 5th of July

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Just a reminder to be at the gym today at 9am to kick off mobility and warm up for the WOD. We are going to kick off at 9:30AM SHARP!

We are performing Hero WOD “Roy” today. A little about the soldier behind the WOD:

Michael C. Roy enlisted in the Marines just two weeks after the Sept. 11, 2001, terrorist attacks, hoping he could stop al-Qaida and Osama Bin Laden.

“He wanted to protect his country and wanted his children to grow up without war,” said Julie England, a longtime neighbor whose children befriended Roy.

Roy, 25, of North Fort Myers, Fla., was killed by a sniper in Nimroz province, Afghanistan. He graduated from Academy High School in 2001 and was assigned to Camp Lejeune, N.C.

“You couldn’t ask for a better leader as your sergeant,” said Cpl. John Wood, 23, a Marine stationed in Parris Island, S.C., who served under Roy for his first two tours in Iraq. “You couldn’t ask for a better person. If there was anything you needed, he would take care of you.”

Roy’s father, Sgt. Michael Roy of Punta Gorda, Fla., said his son knew from an early age he wanted to serve in the military.

“It was a privilege to serve with him because of his dedication and the way he treated his Marines,” Wood said. “It didn’t matter that he was the same age as us, he was our leader.”

Roy is survived by his wife, Amy, and three young children: Olivia, Mikey and Landon.

source – AP (projects.militarytimes.com)

courtesy: crossfit.com

courtesy: crossfit.com

Roy

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

WHAT’S ON TAP

Sunday 7/6

1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105

Monday 7/7

Row 500m
50 Wall Ball Shots
Row 500m

rest 3 minutes

50 Wall Ball Shots
Row 500m
50 Wall Ball Shots

Compare times of circuit 2 to circuit 1. Which was faster?

Tuesday 7/8

1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, perform 3 lunges each leg

2. 50 Hollow Rocks

3. 3 rounds for time
Run 200m
20 OH Walking lunges, 45#/25#
12 Toe 2 Bar

Wednesday 7/9

1. 2 rounds for quality
30 Strict Push-ups
10-15 Glute ham raises

2. 2 Rounds for time
Row 500m
15 Sumo deadlift high pull, 50% of BW
Row 500m
15 Barbell thruster, 50% of BW

Aim for 1:40/2:10 pace on the 500m

Thursday 7/10

Tabata Pull-ups
Tabata Dips
Tabata Pull-ups
Tabata Dips

Notes:

1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2) Rest 2 minutes between each Tabata Interval.
3) On the first of the pull-up and first of the dip efforts don’t dismount the bar(s) for the duration of each 20 second interval.
4) On the second pull-up and second dip efforts it is OK to dismount the bar(s) before the interval concludes (ahead of the 10 second rest).
5) Add up total for each interval

Friday 7/11

Clean and Jerk 21-15-12-9-6-3 and 1 reps.

Notes:

1) Add weight to each set. Rest two minutes between sets.
2) Total loads for all 7 sets.
3) No rest on ground during sets. Touch and go at ground. 


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