PVCF ladies (and Anthony C., the lucky so-and-so) a-ragin'.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
Last week, two Boston Fire Department firefighters, Lt. Eddie Walsh and Fire Fighter Mike Kennedy, both assigned to the Boylston St station, died in the line of duty fighting a nine-alarm fire in the Back Bay. Thirteen more firefighters were badly burned.
The Commonwealth mourns the loss of two of its protectors, and the firefighting community, two of their brothers. Our community, the CrossFit community, lost a friend as well: Mike Kennedy was a die-hard CrossFitter and a coach. His gym, CrossFit Together in Hyde Park, put this WOD together in his honor. Here's to Coach Dork, and all the brave men and women who put themselves between harm and us.
2. "Mike 'Dork' Kennedy" 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KB Swings (70/53) 15 Burpees
Set this up in lanes (bar in rack, bar on floor, one kbell), as many as necessary for two ro three heats. Staggered starts @ 5 min intervals.
Level III: back squats and back squats @ 225/115lbs, kbells @ 70/53lbs Level II: squats and squats @ 185/103lbs, kbells @ 53/35lbs Level I: three rounds of 2 x 5 back squats, 1 x 10 burpees, 2 x 5 deadlifts. Rest 30-60 sec between sets.
With time remaining, mobilize. Have fun!
UPCOMING: We're going to Total this Saturday. What's a Total? CrossFit's version of a powerlifting competition: three attempts to establish a one-rep max at the back squat, the press, and the deadlift. Come in @ 9:30 to start your warm-ups, lifting begins at ten.
If you can't Total on Saturday, try to get it down during Open Gym on Sunday. We're starting a twelve week strength cycle next week, and current numbers would be very helpful.