The WOD - FRI, 22NOV13

HERO FRIDAY

"Mr. Joshua"


SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.

He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.


"Badger"



In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.


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:
"MR.JOSHUA & BADGER"
1 RFT:

Rx
• Run 400 meters
  
• Glute-ham sit-ups , 30 reps
  
• Deadlift, 250/175#, 15 reps
  
• Clean, 95/65#, 30 reps
  
• Pull-ups, 30 reps
  
• Run 1200 meters
  
• Glute-ham sit-ups , 30 reps
  
• Deadlift, 250/175#, 15 reps
  
  Scaled
  
• Run 400 meters
  
• AbMat sit-ups , 30 reps
  
• Deadlift, 225/155#, 15 reps
  
• Clean, 75/55#, 30 reps
  
• Banded Pull-ups, 30 reps
  
• Run 1000 meters
  
• AbMat sit-ups , 30 reps
  
• Deadlift, 225/155#, 15 reps
  
  Novice
  
• Run 400 meters
  
• AbMat sit-ups , 20 reps
  
• Deadlift, 185/115#, 15 reps
  
• Clean, 75/55#, 20 reps
  
• Banded Pull-ups, 20 reps
  
• Run 1000 meters
  
• AbMat sit-ups , 20 reps
  
• Deadlift, 185/115#, 15 reps
  
  
  
  

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