Monday, October 19, 2015
Coach Meriah
(11AM) Mary, Clay, Daryl, Angelica, Tim, Ben, Grant, James
and myself
Warm Up
Run to the fence, 20 air squats and run back. Then with 45# barbell 10 straight leg
deadlifts, 10 hang muscle clean, 10 thrusters, and 10 hang muscle snatch. Muscle clean and snatch refers to just using
extending and landing the clean on your collar bones or snatch overhead (you
can finish on toes). Then 2 more rounds
of 5 repetitions of each motion at our own pace
WOD
“Andy”
4 Rounds for time: 21
Calorie row, 11 Power clean, 85#, 28 Wallball shots, 20#, 8 Power snatch, 85#
I did the workout with a 65# barbell and 14# wallball and it
was still a tremendous effort to finish in 25:47. I was breaking the power cleans in 2 sets,
the wallballs into 4-5 sets and the power snatches into 2 sets.
Mobility – finish with couch stretch, legs flared against
wall, squat against wall and foam roller on back.
Today’s workout is to honor someone from our Colorado
CrossFit Family. Andy Schwiesow had been
a member of CrossFit Verve since April 2011 and regularly came to classes with
a barbell focus. Andy’s first workout as
a member of Verve was 4-21-11 and his birthday is 8-28-85. They designed this workout for a tall man with
an enjoyment for throwing around a barbell. Andy unfortunately passed away after a tragic
accident last month leaving behind a young family. A scholarship fund has been
created for Andy’s children, Bella (3) and Charlie (1), donations can be made
out to LUMC and the memo line needs to state “Bella and Charlie Schwiesow
fund”. If you have any additional
questions, please feel free to email courtney@crossfitverve.com.
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