31 Heroes

I had a chance to participate in the fund raiser in honor of the 31 Navy Seals that died recently. From 31heroes.com:

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

“31Heroes”: AMRAP 31 Min (As Many Reps As Possible)

• 8 Thrusters (155 lbs)
• 6 Rope Climbs (15 ft. ascent)
• 11 Box Jumps (24in)

While one person is doing the above, the other partner runs 400m with a 40lb sandbag. When the runner gets back, they switch.

This workout was tough. My partner and I completed 138 reps.

Light lifting day

WOD: 3x8 dumbbell bench press - 3x5 bench press - 3x5 back squats - row 800m

All kinds of running

WOD:

Work up to one set of 3 on the press.

Then, with a partner timing you run:
800m @ 60%
800m @ 80%
800m @ 90+%’

Overhead Squats

WOD: 5 sets of 5 overhead squats. Work on positioning and form. Keep the weight light.

WOD 2: 500m row. Then 3 sets of dead hang pull ups and dips. Each set is a max effort.

Kristan Clever stopped by CFSCC

Kristan Clever and some of her friends dropped by CrossFit Santa Cruz Central and worked out with us. Kristan was amazing to see in action.

WOD:
4 minutes On
2 minutes off

-3 rounds
-Each round starts with a 400m run
-With remaining time of 4 minutes complete as many rounds as possible of 5 front squats (105/155) 10 burpee box jumps
-every rep counts-score total reps

Running

WOD (4 rounds):

• run 800m
• 15 KBS
• 15 box jumps
• 15 push ups

I finished in 24 minutes.

Clean and jerk

WOD: from the rack, do 1 jerk, dump the weight. Do 1 clean and dump the weight. Do another clean and rack the weight. Keep adding weight until you fail.

I got to 195 lbs before we ran out of time.

Run 1,000m