Thursday, August 4, 2011

Hero WOD's

Press always covers the deaths of people who are waste's of talent who kill them selves (Amy Winehouse) or famous ditzes (Britney Murphy, Anna Nicole Smith) but the death of a soldier overseas seems to always be on page 2 if mentioned at all. The recognition for these hero's is left to their family or friends.  Well, Crossfit has a way that they use to memorialize some of the fallen soldiers, police officers, and firefighters and that is through naming a workout after them.  I will now make it a point to include the description of the workout when I do the workout.    Please take the time to read the info and give them a moment of respect and rememberence.

Today I completed McGhee.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. 

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. 


Strength  Wed: 2 full snatches every minute on the minute for 10 minutes

Wed: 3 rounds of 50 air squats, 7 muscle ups, 10 Hang Cleans
Thurs: McGhee:  5 DL, 13 Push-ups, 9 Box jumps 30 MIN AMRAP

Wednesday:  I am continuing to learn the proper snatch motion (I really did just LOL to that sentence).  It feels like there are a million things that have to go right to have "perfect" form.  I am really trying ot stay on my heels which is hard for me since I have done everything on my toes.  Got some good tips from Johnny who watched as I completed a bunch of them, the tips were truly appreciated.    

WOD:  15:45 with 115 lb Hanging clean.  I did not think I could get through it, but luckily Trainer Mike hooked me up with great form and I was able to complete.

Thursday:  OUCH!  This hurt.  I was one box jump away from losing my breakfast.  I completed 15 rounds with a 195lb dead lift and 24" box.   But it was not easy, in fact I think this was the hardest I've gone on a WOD in a long time.  30 min AMRAPS suck!   the good news is that I did each station unbroken every single time (but once on the push-ups).  

Tonight I go back to the gym to work on some skills that I need to practice.  I think I am bringing my addiction to a whole new level.

1 comment:

  1. Great job today dennis. You hung in there when things got tough which, my friend, is exactly what crossfit is about.

    Love the blog, keep it up.