The WOD - FRI, 08FEB13

HERO FRIDAY

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.


Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is an effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed by: "BLAKE" Four RFT:

Rx
• 100 foot (approx 30M) Walking overhead lunge, 45/25# plate
  
• 30 Box jump, 24" box
  
• 20 Wallball shots, 20/16# ball
  
• 10 Handstand push-ups
  
  Scaled
  
• 100 foot (approx 30M) Walking overhead lunge, 25/10# plate
  
• 30 Box jump, 20" box
  
• 20 Wallball shots, 16/12# ball
  
• 10 Banded Handstand push-ups
  
  Novice
  
• 50 foot (approx 15M) Walking overhead lunge, 25/10# plate
  
• 20 Box jump, 20" box
  
• 10 Wallball shots, 16/12# ball
  
• 5 Banded/Box Handstand push-ups
  

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