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Monday’s WOD 5/28/12

Posted May 27, 2012 By Gonzo

Memorial Day WOD. We will be running a 9am and 10am class only today.

Today we honor a fallen Marine.

WOD:

“Schmalls”

800M Run

then

2 Rounds:

50 Burpees

40 Pull-Ups

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.

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Sunday 5/27/12

Posted May 27, 2012 By Gonzo

Today is Open Gym/Fundamentals at 11.  And Open Gym at 12.

Last week Lindsay wrote a great post on goal setting and how it applies to Carlsbad CrossFit.  A few of us have written our goals and posted them for all to see.  We have already started seeing progress in the gym!  Coach Lindsay got a personal record on her Split Jerk at 115lbs.  This is a 20lb personal record from her last total.  Her goal is to hit a 135lb Clean and Jerk by the years end.  Lindsay is also extremely close to hitting a muscle-up, a feat which seemed impossible a few months ago.  Coach Chris H. has always wanted to perform a strict muscle-up, which he easily completed in the gym the other day.

Some of us have casually listed our goals, like you have seen on the website.  Others, like Coaches Britt and Kip, have sat down and spent hours listing their goals.  Whatever the method, the end state is the same, to improve our fitness and make ourselves better today than we were yesterday.

In the meantime, Coach Catina has made a “SMART” board for our goals.  In the office, for all to see, you will find your name and a blank sheet of paper.  We expect to see everyone put something on the board.

 

 

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