May 28, 2010 · Posted in WOD · Comments (8)
WOD:
“Michael”
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
3 rounds for time
- Run 800m (Dojo and Back)
- 50 Supermans
- 50 Situps
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8 Responses to “Saturday: Hero WOD….”
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33 South Maple Avenue
Park Ridge, NJ 07656
Tel: 973-879-1210
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WOD: 6 miles on trails over the palisades. Don’t know what our time was, but definitely hit negative splits (back half faster than front half.) Last two were at 7:30 pace over tough terrain. Great run with JohnO. Hope to get some others out sometime soon.
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Intra-club scrimmage: 4 x 1000 meter race pieces on the water, all out, empty the tank, plenty of rest in between. A 1000m piece takes about 3:40-4:00 depending on the wind.
Piece 1 – vs. double scull – led for 500m, fell off against the wind at the end, lost by about 5 seconds.
Piece 2 – vs. double scull – down bow-to-stern off the start, clawed back through them, won by about 3 seconds.
Piece 3 – vs. double scull – down bow-to-stern off the start but moving back until motorboat wake got us halfway through – lost by about 3 seconds.
Piece 4 – vs. 3 doubles – blew it out, led from start to finish, won by open water. No mistakes – very happy with this one.
The big difference I felt was my ability to kick in explosive power through the middle of the piece, where you can psychologically “break” the competition. They asked me if I had eaten a can of spinach or something. I think the deadlifts and kettlebell swings really kicked in for me. I was able to really open the hips and accelerate into the finish of the stroke, and do it better as I got more tired. This is new for me – usually I have been a fast starter but not a fast “closer”. I also got the “have you lost weight” questions after the race, and I said, yes, I am now at 89kg, which is perfect for the design weight of 90kg for my boat.
The other Crossfit beast at our club, who can front squat more thatn I can back squat, also won his races.
Now it’s time for yard work and relaxation for the rest of the weekend. Thanks Crossfitters this stuff really works!
Thank you Steve for getting me through yesterday’s workout. All the support at Ignite is really something else. Thank you!!!!! I’m feeling a little better and I’m gearing up for Monday’s holiday WOD. Can’t wait!
Hi All – how does one go about getting a picture on profile…..
Marc That is incredible and such a testimony to our training at Ignite…
Start passing out those cards we gave you!!! haha
Rebecca Its what we do.. its the standard not the exception… Your family now..
“now you cant leave” lol
Robin
i belive its Gravitar.com
CAN WE CALL MARC “SKULL CRUSHER ”
OR ” ONE MAN WRECKING CREW ”
you are a true champion today
To Crush
This means to crush the enemy regarding him as being weak.
In large-scale strategy, when we see that the enemy has few men, or if he has many men but his spirit is weak and disordered, we knock the hat over his eyes, crushing him utterly. If we crush lightly, he may recover. You must learn the spirit of crushing as if with a hand-grip.
In single combat, if the enemy is less skilful than ourself, if his rhythm is disorganised, or if he has fallen into evasive or retreating attitudes, we must crush him straightaway, with no concern for his presence and without allowing him space for breath. It is essential to crush him all at once. The primary thing is not to let him recover his position even a little. You must research this deeply.
Hope everyone is having a great Memorial Weekend so far. Looking forward to Mondays workout. Just also want to thank all of the veterans and future veterans for their service.
WOD: 12 miles. It was hot. Really hot. Enjoy the beautiful weather everyone.
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