The WOD - FRI, 22MAR13

HERO FRIDAY

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

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: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Followed by: "Loredo" 6 RFT:

Rx
• 24 Squats
  
• 24 Push-ups
  
• 24 Walking lunge steps
  
• Run 400 meters
  
  Scaled
  
• 20 Squats
  
• 20 Push-ups
  
• 20 Walking lunge steps
  
• Run 400 meters
  
  
  Novice
  5 RFT:
  
  
• 20 Squats
  
• 20 Push-ups
  
• 20 Walking lunge steps
  
• Run 400 meters
  
  

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