Memorial Day WOD. We will be running a 9am and 10am class only today.
Today we honor a fallen Marine.
30 Pistol Squats
20 Kettlebell Swings
10 Handstand Pushups
End with an 800M
We would like to take the time today to focus on a memorial day WOD to honor a fallen Marine. This workout is considered a “Hero WOD”. A hero WOD is designed to honor a fallen service member by completing a workout which is usually longer, heavier, or just tougher than you are use to. Justin Schmalstieg was a member of Oceanside CrossFit, an EOD Marine and a loving husband to Oceanside CrossFit trainer Ann Schmalstieg. We are performing this workout to honor the memory of Justin… thank you for your service.
Here is an excerpt from Oceanside CrossFit in regards to the creation of this workout:
Come join us for our first Hero WOD in honor of Justin Schmalstieg. This WOD was orchestrated by Ann and her brother John Schneider owner of Three Rivers CrossFit in Pittsburgh Pennsylvania. These elements were not just randomly thrown together in order to kick your booty (however, I promise they will) but each one has a special meaning behind it.
In Ann’s own words
Burpees: We would do a burpee challenge when he was deployed in order to “work out together.” Up to 90 and back down; he was pretty good in Iraq with staying on top of things while I would end up doing a bunch at a time (800 one day)
Pull ups: Because he’s Justin
Pistol Squats: When we started xfitting together ( I started before him) one of the WODs involved an insane # of pistol squats, which put me in the lead at first, but then he got used to them and we ended up finishing neck and neck… I don’t remember who won – how convenient ;-)
Heavy KB: When he first got out to Cali and we were putting together some home gym equipment for his place, making pvc paralettes and filling those big yoga balls with water ( a horrible task), then Justin took me out to Play-It-gain to pick out a kettlebell to keep at the house, which, to me is more meaningful than a guy suggesting his girl keep her toothbrush at his place (yes crossfit has brainwashed me).
HSPU: Again, because he’s Justin
800m runs: I think anyone could tell by looking at him that he did cross country and track in high school.