12.6.17 Workout of the Day

Ana, our 930 am ICT regular, down 50 pounds in one year!

Box Brief: This years Annual Christmas Party is next Saturday , Dec 16th @ Poseidon , 7 PM till..

Sign up with you and your guest(s) to reserve a spot. If you do not sign up you will not be allowed in so please sign on up on the whiteboards at the gym.

Dress to impress.

CrossFit

1.Skill: 5 minutes DUB practice

2.Conditioning “Johnny” Buy-In: 1,200 Meter Run 2 Rounds: 19 Calorie Assault Bike/ Row 87 Double Unders 7 Rope Climbs (Sub today until new building= 21 T2B) Cash out: 1,200 Meter Run

3. Barbell Cycling

6 min EMOM

Every 1:30 complete:

4 Hang Squat Cleans + 4 Push Jerks (155/105)

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice. This WOD is a bit different in that it celebrates the life of the son of one of CFNE's Crossfit dads. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness. Life was not always easy, but that did not slow him down. In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard). Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life. He was born in 1987, which is why we have 87 DUBS. He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 rope climbs. You will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jump overs represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.

So, have fun, enjoy, and celebrate Johnny’s life!

ICT

1.15 min EMOM (:35/:25)

min 1: 100 m sprint

min 2: prone plank on rings

min 3 KB SDHP (53/35)

min 4: wall sit

min 5: butterfly abmat situps

2.400 m jog

3. Repeat "1"

4. Repeat "2"