Saturday 9am HERO WOD and 10am Weekly Skills Class
The first Saturday of each month we complete a different Hero workout each time, to honor the lives of our fallen soldiers and the sacrifices they and their families have made fighting for our country and defending our freedoms. These workouts are typically more skilled, have heavier weights, or have more volume than a typical workout. Plan accordingly. If you find that you are feeling sorry for yourself during the workout, get your mind right and think about how it is nothing compared to what these soldiers and their families have been through. Let’s honor them.
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.
Post total times.
CFR Skills Class 10 – 10:30AM
*Reminder that each Saturday, immediately after the 9am workout we offer a skills class where you have a chance to focus on a single movement with a coach. Today you will be covering the very important…
Split Jerk (video below)
(also touching on the strict press, push press and push jerk, showing the difference)
This movement is used typically after a heavy clean to get the weight above head the most efficient way possible, but can be practiced off the rack as well.
Much of the success of this lift relies on speed under the bar after an aggressive “dip and drive” and then a structured catch of the weight above head in the lunge position.