"Brian"
Three rounds for time of:
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps
15 foot Rope climb, 5 ascents
185/135 pound Back squat, 25 reps
U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian
R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based
Naval Special Warfare unit, died on August 6, 2011, of wounds suffered
when his unit's helicopter crashed in Wardak province, Afghanistan. He
is survived by his mother Patricia Parry and her husband Dr. Michael
Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry,
Tessa, and Morgan
Video:
Coaches Notes:
If the athlete is unable to complete the rope climbs scale the 5 ascents to 3x rope pulls from seated on the ground (15) per round or 15 Towel Pull-ups per round (bring a hand towel) if you want to give this an attempt.
Specialty Class Reminders:
CF Endurance will be offered at 5:30PM at the Upper Merion track today 5/15.
Paleo 101 - Fundamentals of Nutrition will be held on Wednesday May 16th at 6:30PM with Laura, meet in the lobby. This is open to you if you have recently completed Fundamentals.
Adventure WOD this Sunday at 5/20 at 11:00AM with Vinny/Mel.
Specialty Class Reminders:
CF Endurance will be offered at 5:30PM at the Upper Merion track today 5/15.
Paleo 101 - Fundamentals of Nutrition will be held on Wednesday May 16th at 6:30PM with Laura, meet in the lobby. This is open to you if you have recently completed Fundamentals.
Adventure WOD this Sunday at 5/20 at 11:00AM with Vinny/Mel.
Quote:
"Electric communication will never be a substitute for the face of someone who with their soul encourages another person to be brave and true."
-Charles Dickens
Results:
Rx:
Nina 26:05
John C 15:22
Cate 21:33
Aimee 14:36
Gabe 27:27
Faby 24:22
Vinny 13:50
Scaled:
Jay E 15:00 Rope Pulls
Kristin T 20:30@115
Lauren Merl. 15:59@85, pulls
Tidmore 16:39@115, 9xrope
Gina S 17:04@85, pulls
Brett 13:33@135, pulls
Wax 16:19@135, pulls
Bob 15:42@115, pulls
Mike S 15:54@95, climb/pull
Pat 17:55@185, pulls
Paul P 16:35@105, climbs/pulls
Drew 13:50@135, pulls
Pooch 14:56@105, pulls
Mike W 19:28 (135, 2 climbs, 2 climbs, pulls)
Alanna 15:22 (63, pulls)
Meg 16:38 (75)
Kara 16:53 (65, 3 climbs - rest attmepts)
Christ T 15:53 (65, pulls)
Kim 25:07 (75, 2,1,5 climbs)
Susan 18:39 (95, 4,3,3, climbs)
Tall Dan: 15:14 135/climb
Matt O: 18:52 135/climb
AK47: 15:07 105/pulls
Megs: 20:20, 95/75/climbs and pulls
Mark B: 15:51 125/pulls (no climbs?)
Mike P: 19:35 185#/climbs-last three pulls
Stacy: 16:28 (95# holds)
Nathan: 18:25 (33# pulls)
JZ: 24:10 (155#)
Ryan S: ouchie (don't jump from rope)
Becca: 16:02 (65# 2 climbs)
Brynsie: 21:03 (135# towel pullups)
Bre: 16:55 (63# pulls)
Vinnie: 17:00 (95# 3 climbs)
Amy: 16:30 (55# pulls)
Lam: 26:18 (155# 12 climbs)
WW: 17:00 (95# pulls 2Rds)
Ben S: 26:36 (135# 5 climbs)
Derreck 22:10 (155, scale)
Will 21:08 (155, scale)
Denise 18:04 (95, scale)
JP 21:25 (95, scale)
Diego 23:57(115, scale)
Melissa 23:35 (75, scale)
Paul 22:51 (Rx, scale)
John S. 24:31 (Rx, scale)
Josh F. 21:05 (100, scale)
Al 25:15 (155, towel)
J-Na 21:15 (75, scale)
Jim C. 23:59 (115, Rx)
Kathy 20:36 (45, scale)
Leslie 17:57 (53, scale)
Linda 18:05 (73, scale)
Nick 22:05 (135, Rx)
Cline 19:11 135/12+3rp
Mel 15:40 scale
Sandy 15:35 80/rp
Travis 20:02 135/6+9rp
Luke 20:11 115/towel
Photos:
squats
ropes
more squats
and striped socks!
Results:
Rx:
Nina 26:05
John C 15:22
Cate 21:33
Aimee 14:36
Gabe 27:27
Faby 24:22
Vinny 13:50
Scaled:
Jay E 15:00 Rope Pulls
Kristin T 20:30@115
Lauren Merl. 15:59@85, pulls
Tidmore 16:39@115, 9xrope
Gina S 17:04@85, pulls
Brett 13:33@135, pulls
Wax 16:19@135, pulls
Bob 15:42@115, pulls
Mike S 15:54@95, climb/pull
Pat 17:55@185, pulls
Paul P 16:35@105, climbs/pulls
Drew 13:50@135, pulls
Pooch 14:56@105, pulls
Mike W 19:28 (135, 2 climbs, 2 climbs, pulls)
Alanna 15:22 (63, pulls)
Meg 16:38 (75)
Kara 16:53 (65, 3 climbs - rest attmepts)
Christ T 15:53 (65, pulls)
Kim 25:07 (75, 2,1,5 climbs)
Susan 18:39 (95, 4,3,3, climbs)
Tall Dan: 15:14 135/climb
Matt O: 18:52 135/climb
AK47: 15:07 105/pulls
Megs: 20:20, 95/75/climbs and pulls
Mark B: 15:51 125/pulls (no climbs?)
Mike P: 19:35 185#/climbs-last three pulls
Stacy: 16:28 (95# holds)
Nathan: 18:25 (33# pulls)
JZ: 24:10 (155#)
Ryan S: ouchie (don't jump from rope)
Becca: 16:02 (65# 2 climbs)
Brynsie: 21:03 (135# towel pullups)
Bre: 16:55 (63# pulls)
Vinnie: 17:00 (95# 3 climbs)
Amy: 16:30 (55# pulls)
Lam: 26:18 (155# 12 climbs)
WW: 17:00 (95# pulls 2Rds)
Ben S: 26:36 (135# 5 climbs)
Derreck 22:10 (155, scale)
Will 21:08 (155, scale)
Denise 18:04 (95, scale)
JP 21:25 (95, scale)
Diego 23:57(115, scale)
Melissa 23:35 (75, scale)
Paul 22:51 (Rx, scale)
John S. 24:31 (Rx, scale)
Josh F. 21:05 (100, scale)
Al 25:15 (155, towel)
J-Na 21:15 (75, scale)
Jim C. 23:59 (115, Rx)
Kathy 20:36 (45, scale)
Leslie 17:57 (53, scale)
Linda 18:05 (73, scale)
Nick 22:05 (135, Rx)
Cline 19:11 135/12+3rp
Mel 15:40 scale
Sandy 15:35 80/rp
Travis 20:02 135/6+9rp
Luke 20:11 115/towel
Photos:
and striped socks!
6am "Way To Hang In There"
ReplyDeleteRx
Nina 26:05
Scaled
Jay E 15:00 Rope Pulls
Kristin T 20:30@115
Lauren Merl. 15:59@85, pulls
Tidmore 16:39@115, 9xrope
Gina S 17:04@85, pulls
Brett 13:33@135, pulls
Wax 16:19@135, pulls
Bob 15:42@115, pulls
Mike S 15:54@95, climb/pull
Pat 17:55@185, pulls
Paul P 16:35@105, climbs/pulls
Drew 13:50@135, pulls
Pooch 14:56@105, pulls
CFEndurance tonight at the UM HS Track:
ReplyDelete4 Rounds for Time:
400m run
50 Air Squats
See Video Here of the Great Spealler doing the workout you will do.
http://www.youtube.com/watch?v=lb4TdxAqu0A
CFE is at 530m, rain or clouds, it'll be one of those.
ReplyDelete9:30 resutls:
ReplyDeleteMike W 19:28 (135, 2 climbs, 2 climbs, pulls)
Alanna 15:22 (63, pulls)
Meg 16:38 (75)
Kara 16:53 (65, 3 climbs - rest attmepts)
Christ T 15:53 (65, pulls)
Kim 25:07 (75, 2,1,5 climbs)
Susan 18:39 (95, 4,3,3, climbs)
John C 15:22 rx
Cate 21:33 rx
Aimee 14:36 rx
Nooner!
ReplyDeleteTall Dan: 15:14 135/climb
Matt O: 18:52 135/climb
AK47: 15:07 105/pulls
Megs: 20:20, 95/75/climbs and pulls
Mark B: 15:51 125/pulls (no climbs?)
Mike P: 19:35 Rx/climbs-last three pulls
Today's theme: much harder than expected!
On a separate note... I have a friend who had the pleasure of knowing Brian. I told him we were doing this workout and this is what he said:
ReplyDelete"The funny thing is that Brian's idea of a good workout was walking down to the local Krispy Creme for a baker's dozen."
So if you want the RX+ today, eat a donut in honor of Brian. I'd do it right at the end of the third round. I wish I had read the email before I worked out!
Have fun with it. It sucked but when I thought about how bad it was I felt really lucky to be alive.
Tim P. since you are so fast up the rope I think an Rx+ is in order.
ReplyDeleteCheck this guy out-
http://www.youtube.com/watch?v=tPHy732TwEY&feature=fvwp&NR=1
I know I am probably going to be made fun of for this one.. but My feet hurt when I do rope climbs, does anyone strategically pick the type of shoe they wear for rope climps.. like a more sturdy one? Or do a different spot to put the foot that holds the rope in place, I don't know most of my slowness is because how much pain my feet are in and obviously still need techinique.. but ya know
ReplyDeleteHoly crap! That was awesomely awful . . . I'm clearly doing something wrong on rope climbs, b/c on the 13th one, my arms pretty much said "go screw" - and that was the end.
ReplyDeleteCan't wait to tackle this one again.
CFE
ReplyDeleteVery Small Class Today! -Must be from the monster C&J WOD yesterday. Great job out on the track, the weather held out, and those that showed up earned themselves some cardiovascular endurance for the week.
4 Rounds for Time:
400m Run
50 Air Squats
Kate C 11:52
Matt O 14:07
Jess C 15:37
Justin R 16:26
Lisa Ch. 16:22
(Spealler 8:34 - 2008)
6:30 class
ReplyDelete(weight for squats, rope climb)
Derreck 22:10 (155, scale)
Will 21:08 (155, scale)
Denise 18:04 (95, scale)
JP 21:25 (95, scale)
Diego 23:57(115, scale)
Melissa 23:35 (75, scale)
Paul 22:51 (Rx, scale)
John S. 24:31 (Rx, scale)
Josh F. 21:05 (100, scale)
Al 25:15 (155, towel)
J-Na 21:15 (75, scale)
Faby 24:22 Rx
Welcome to Al from Texas!!!
7:30 class
Jim C. 23:59 (115, Rx)
Kathy 20:36 (45, scale)
Leslie 17:57 (53, scale)
Linda 18:05 (73, scale)
Nick 22:05 (135, Rx)
I'm always wearing the same shirt in the photos. I swear I have others!! lol
ReplyDelete5:30 VMC (very manageable class)
ReplyDeleteCline 19:11 135/12+3rp
Vinny 13:50 Rx
Mel 15:40 scale
Sandy 15:35 80/rp
Travis 20:02 135/6+9rp
Luke 20:11 115/towel
and that's why that's a hero wod