The WOD - FRI, 23AUG13

HERO FRIDAY

"BRIAN"



U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan.

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

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: "BRIAN" 3 RFT:

Rx ■Rope climb, 15 foot , 5 ascents ■Back squat, 185/135#, 25 reps Scaled ■Rope climb substitution, 15 reps ■Back squat, 135/95#, 20 reps Novice ■Rope climb substitution, 10 reps ■Back squat, 95/65#, 20 reps
ROPE CLIMBING SUBSTITUTION Perform 3 reps of the following sequence per 1 rope climb: ■1x Towel Pull-Up ■1x Knees Lift at the top of the pull up ■1x Pistol while holding onto towel and lowering self to the ground

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