The WOD - FRI, 09AUG13

HERO FRIDAY

"BREHM"


U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq.

He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

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: " " 1 RFT:

Rx ■15 foot Rope climb, 10 ascents (Sub 100 ring rows) ■Back squat, 225/155# 20 reps ■Handstand push-ups, 30 reps ■Row 40 calories (Sub 1000M Run) Scaled ■15 foot Rope climb, 8 ascents (Sub 80 ring rows) ■Back squat, 185/115# 20 reps ■Banded Handstand push-ups, 30 reps ■Row 40 calories (Sub 1000M Run) Novice ■15 foot Rope climb, 6 ascents (Sub 60 ring rows) ■Back squat, 135/95# 20 reps ■Elevated push-ups, 30 reps ■Row 30 calories (Sub 800M Run)

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