The WOD - FRI, 14JUNE13

HERO FRIDAY

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

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: "ARNIE" 1RFT

Rx *2/1.5 pood
• 21x Turkish get-ups, right arm
  
• 50x Swings
  
• 21x Overhead squats, left arm
  
• 50x Swings
  
• 21x Overhead squats, right arm
  
• 50x Swings
  
• 21x Turkish get-ups, left arm
  Scaled
  *1.5/1 pood
  
• 21x Turkish get-ups, right arm
  
• 50x Swings
  
• 21x Overhead squats, left arm
  
• 50x Swings
  
• 21x Overhead squats, right arm
  
• 50x Swings
  
• 21x Turkish get-ups, left arm
  Novice
  *1 pood/12kg
  
• 21x Turkish get-ups, right arm
  
• 50x Swings
  
• 21x Overhead squats, left arm
  
• 50x Swings
  
• 21x Overhead squats, right arm
  
• 50x Swings
  
• 21x Turkish get-ups, left arm
  

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