A suicide bomber killed seven CIA officers
and one Jordanian officer at a remote base in southeastern Afghanistan
on December 30, 2009 after posing as a potential informant reporting on
Al Qaeda. Seven new stars will be etched onto the memorial wall at the
CIA where every star represents grieving friends, family and colleagues
dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45;
Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35;
Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35,
and Dane Clark Paresi, 46.
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
155/245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55/70
7 Pull-ups
Coaches Notes:
This is a hero WOD, therefore these typically take longer than a normal WOD to complete. Today's workout will be capped at 45 minutes. Scale accordingly by using appropriate weights and shortening the rounds if necessary. The Elite CrossFitters will be able to finish this wod between 19-25 minutes.
Quote:
“Have the courage to say no. Have the courage to face the truth. Do the right thing because it is right. These are the magic keys to living your life with integrity.”
- W. Clement Stone
Results:
Jen 17:54 3rds/45/83, scale
Ellie 75/SB/JPU
Nick - ouchie
Dianne 15:45 2 rds scale
Kim G 24:23 4 rds/55/135/scale
Dinger 30:00 5rds/95/165/scale
Pete 38:13 115/sb
Cris A. 30:22 RX (5)
George 32:42 SC (5)
Tori E. 38:05 SC (5)
LP 38:55 RX
Rob PH. 30:06 SC (5)
Robin 42:47 SC
Justin 38:25 SC (6)
Wegman 30:13 SC
Schaefer 29:30 (4)
Ryan/Keith 29:30 (8)
Allison 37:48 SC
Regi 33:22 SC
Tracy 33:40 SC
Sandeep 29:00 scale 3
Andrew 27:39 scale 5
Ditty 24:44 scale 4
Gene 37:57 Rx
Joe P 26:55 scale 5
Patrick 40:18 scale 7
Arin 20:30 scale 3
Bill 40:15 scale 7?
Luke 37:47 scale 5
Conn 31:00 scale 5
Miranda 33:31 scale 7
Edwin 32:50 scale 4
Pablo 26:10 scale 4
Oleg 38:54 scale ?
Kate K 34:30 scale 7
Jerry 40:41 scale 7
Erika 25:01 scale 5
Borden 20:20 scale 4
John 35:00 scale 5
Faby 29:07 5
Al 34:48 scale 4
Dave 38:30 scale 5
Mel 31:56 scale 5
Brett 36:22 SC
Kate C. 37:07 RX
Cate 35:52 Rx
Tim McCann 31:09 5r/115thrrnd5
Brian r 32:50 95/185/55/5r
Becky 41:29 63/135/45
Pam 42:18 sb/65/135
Results:
Jen 17:54 3rds/45/83, scale
Ellie 75/SB/JPU
Nick - ouchie
Dianne 15:45 2 rds scale
Kim G 24:23 4 rds/55/135/scale
Dinger 30:00 5rds/95/165/scale
Pete 38:13 115/sb
Cris A. 30:22 RX (5)
George 32:42 SC (5)
Tori E. 38:05 SC (5)
LP 38:55 RX
Rob PH. 30:06 SC (5)
Robin 42:47 SC
Justin 38:25 SC (6)
Wegman 30:13 SC
Schaefer 29:30 (4)
Ryan/Keith 29:30 (8)
Allison 37:48 SC
Regi 33:22 SC
Tracy 33:40 SC
Sandeep 29:00 scale 3
Andrew 27:39 scale 5
Ditty 24:44 scale 4
Gene 37:57 Rx
Joe P 26:55 scale 5
Patrick 40:18 scale 7
Arin 20:30 scale 3
Bill 40:15 scale 7?
Luke 37:47 scale 5
Conn 31:00 scale 5
Miranda 33:31 scale 7
Edwin 32:50 scale 4
Pablo 26:10 scale 4
Oleg 38:54 scale ?
Kate K 34:30 scale 7
Jerry 40:41 scale 7
Erika 25:01 scale 5
Borden 20:20 scale 4
John 35:00 scale 5
Faby 29:07 5
Al 34:48 scale 4
Dave 38:30 scale 5
Mel 31:56 scale 5
Brett 36:22 SC
Kate C. 37:07 RX
Cate 35:52 Rx
Tim McCann 31:09 5r/115thrrnd5
Brian r 32:50 95/185/55/5r
Becky 41:29 63/135/45
Pam 42:18 sb/65/135
18 comments:
Two things..
1) When Austin M was at our gym for a seminar, he did this sub 18 minutes. Let's see who approaches that number.
2) What is an interesting story in which you used CF outside of the gym?
Aim and I were at Whole Foods the other day after a long drive from my parents house and all three of us just wanted to get home. I needed to push the cart back to the stale but I could not fit in between the cars so I just decided to pick it up over my head and carry it there. I didn't really think about it but it was the most effective way to finish quickly.
6:00am
Jen 17:54 3rds/45/83, scale
Ellie 75/SB/JPU
Nick - ouchie
Dianne 15:45 2 rds scale
Kim G 24:23 4 rds/55/135/scale
Dinger 30:00 5rds/95/165/scale
Pete 38:13 115/sb
thruster/deadlift
Great effort today morning crew! Way to stay after it and finish all 7 rounds Pete and Ellie...Welcome back Dianne L!!
last comment was actually Vin, but it wouldn't let me sign it...hmmm weird.
I was helping my boy Andy, set up boxes for his garden of fresh veg last weekend. We were using 30lb stones and tossing them to each other as we placed them. It was kinda like high rep dead lifts followed by kettlebell swings (the toss). Also when you caught a stone you had to organize your spine by creating tension through your mid-line in order catch it properly. Crossfit Gardening baby!!! What What
This is also Vin...
I was like...oooh, Sarah welcome to the 6:00AM crew! haha!
at 7 + months pregnant I climbed into the attic to get Chloe's water tower out and carried it down the ladder. Certainly no great feat, but I'm sure most non-CF prego ladies aren't doing that...
I gave my nephews flying elbows off the couch... does that count?
I was walking my dog the other day and a 4-wheeler came speeding down the trail which scared the living daylights out of him. He wouldn't move so I had to pick him up and carry him about 50 yards. He's a 50lb boxer and the biggest baby ever.
Whenever I fly and I need to get my suitcase into the very tall overhead bins! Before Crossfit I would look for a nice person to help me lift that bad boy up and in there.
I arm wrestled my friend who I have never beaten in the past. I tore his radial collateral ligament. #Oops
I am the yearbook advisor for my high school. I can lift boxes with 40 hardback oversized books in them with greater ease than my students who are 1/3 of my age! Yay for deadlifts!
My 55# seven year old thinks is normal for her to still be carried when she is tired.
But sometimes CrossFit is a problem too!! When i ask Vincent to move heavy things (and laundry baskets), he always brings up my deadlift. I'll keep my girl card..damn you CF! ;-)
My dog was injured and I had to fireman carry him to my car and into the vet's office. He's a Great Dane.
When I was in Costa Rica I got caught out with a broken leash in the impact zone when surfing. We were about 1/4 mile off shore. The waves were about 8-10 feet that day. I was out there with a guide and had to take a few waves on the head before the he could get to me and help me back in. To be honest I was starting to get a little panicky being out so far with such big waves and deep water. Eventually the guide got to me and helped me back in with his board. We made it back to shore safe and sound. The guide turned to me and said that if i hadn't been in as good of shape as I was he wasn't sure the situation would've turned out the way it did. He commented that he has pulled more than his fair share of people from the water before and most people were too tired to help themselves when he got to them. I like to attribute that to crossfit. I definitely see the difference in my abilities in the water pre and post crossfit.
4:30
Cris A. 30:22 RX (5)
George 32:42 SC (5)
Tori E. 38:05 SC (5)
LP 38:55 RX
Rob PH. 30:06 SC (5)
Robin 42:47 SC
Justin 38:25 SC (6)
Wegman 30:13 SC
Schaefer 29:30 (4)
Ryan/Keith 29:30 (8)
Allison 37:48 SC
Regi 33:22 SC
Tracy 33:40 SC
Crazy packed today, every single bar was out on the floor, no 45's left. Did everyone still work their ass off and get done? Does a bear shit in the woods? Next Question Please.
5:30
Sandeep 29:00 scale 3
Andrew 27:39 scale 5
Ditty 24:44 scale 4
Gene 37:57 Rx
Joe P 26:55 scale 5
Patrick 40:18 scale 7
Arin 20:30 scale 3
Bill 40:15 scale 7?
Luke 37:47 scale 5
Conn 31:00 scale 5
Miranda 33:31 scale 7
6:30
Edwin 32:50 scale 4
Pablo 26:10 scale 4
Oleg 38:54 scale ?
Kate K 34:30 scale 7
Jerry 40:41 scale 7
Erika 25:01 scale 5
Borden 20:20 scale 4
John 35:00 scale 5
Faby 29:07 5
Al 34:48 scale 4
Dave 38:30 scale 5
Mel 31:56 scale 5
welcome to Sandeep and Edwin to their first KoP class! Whoa, what a doozy of a first class, I hope you come back. Kudos to those who stuck with this for 7 rounds...at first this doesn't look bad (7 reps each, no biggy!) but then round 3 kicks you in the a$$!
7:30
Brett 36:22 SC
Kate C. 37:07 RX
I got 7 rounds, scaled thrusters and did stink bugs
Cate 35:52 Rx
Tim McCann 31:09 5r/115thrrnd5
Brian r 32:50 95/185/55/5r
Becky 41:29 63/135/45
Pam 42:18 sb/65/135
Great job tonight Brett! I definitely couldn't have done that wod alone! And nice job getting over your fear and kicking up into the handstands after the wod, we'll get you doing hspu's soon enough!
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