CrossFit Asheville consists of members who come from many different backgrounds all working together to achieve a wide variety of goals. Some wish to complete a 5k, get that first pull-up, lose that baby weight, qualify for Boston, continue to live independently, qualify for the CrossFit Games, deadlift twice one’s bodyweight, look good naked, or to keep up with their children and grandchildren. Others are preparing for battle in order to be the stronger man that can fight not only for his own life, but for all of our lives as well.
Our soldiers should be remembered not only on Veteran’s Day, but every day. We all have something to complain about; my (insert body part of choice) is sore, the weather is cold and rainy, I need money for the holidays, etc. What is often forgotten is how much we have to be thankful for including the life we are grateful to live as Americans.
CrossFit Asheville wants to take this time to recognize and thank our Coach Randy Kite for his hard work and dedication to our country. For those that may not know, Randy will be deploying to Iraq this February. CrossFit Asheville will greatly miss him while he is away, but we know that he is well prepared and will represent and fight for our country. Randy was recently distinguished as an Honor Grad at the Inter-Service Non-lethal Individual Weapons Instructor Course.
CrossFit Asheville would also like to recognize our other members who either presently serving or who are veterans: Alex Morrow, Chasedy Robinson, Corey Haun, Chad Caden, Dale Wyrick, David Hughes, Sean Clickner, Wendy Kady, Tonya Hagamon, Brad Mottern, Karl Koon, and Thomas Boggs. Thank you.
Today’s workout is one of CrossFit’s Hero WODs. Read here to find out more about why CrossFit has Hero WODs.
Strength/Skill Work: Review dumbbell/kettlebell snatch
WOD
“Joshie”
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
3 Rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
The snatches are full squat snatches.
Scale as needed. CFA coaches WILL help scale during the class. (One way to scale L pull-ups is by sitting in an L-sit in the band. Tuck sit pull-ups are another option.) Also, for the sake of class schedules there will be a 30 minute cap on this work-out.
Lastly, if we missed recognizing one of our members PLEASE post to comments.
Now let’s all go work hard in honor of our veterans!
Shanna
Information regarding the CFA facelift taking place this weekend will be posted sometime Wednesday PM. Presently, I know we are looking for 10 volunteers each day to help between noon and 4pm on Saturday and then 9am-1pm on Sunday. Food from one of the local and delicious BBQ pits will be served! Feel free to contact me if you are interested.
Thanks!
And Chassedy
Thank you to all of you who have served. It was an honor to do this WOD this morning. Dan, that was some freaking amazing work. I am constantly amazed at how working outside of my comfort zone drives me both physically and mentally. This was a great choice for Veteran’s Day.
What is the facelift? This workout looks killer. Congrats, RANDY! Go get ‘em, soldier! Live the life you were born to live.
Captain, U S Army, Combat Engineer 1978 – 1984 “When it absolutely, positively has to be built or destroyed overnight… for time”
Thanks for the shout out! Its Murph day at the YMCA for the Clickners. Wish us luck!
Congratulations Randy! I appreciate and applaud your hard work. Opening your can of academic whoop-a## on a bunch of hardworking and motivated Marines hopefully makes Honor Grad that much sweeter. Happy Veterans Day! Semper Fi
Name Time Rounds Completed Weight Bands
Dawn 30:00 2+21+21+21+8 10lbs green then grey
Tamara 30:00 1+21+21+5 12lbs green L-sit
Kim S 30:00 2+21+21+21+7 5lbs green
Wendy 30:00 2+21+21+21+12 8lbs green+purple
Britt 28:14 All 10lbs green
Rustan 28:03 All 20lbs n/a
Lauren 27:53 All 15/12lbs green
Tom 30:00 2+21+21+21+9 30lbs n/a
Eva 26:09 All 12lbs green
Amy 30:00 2+21+21+2 5lbs green
Mark 30:00 2+21+18 10lbs grey
Katie 19:28 All 15lbs blue
Salin 27:29 All power snatch 8lbs green
Dale 27:59 All 20lbs n/a
Julie C. 30:00 2+21+21+5 8lbs green/grey
Carly 24:10 All 8lbs green
Shanna 30:00 2+20 10lbs n/a
Randy 30:00 2+21+21+21 25/20lbs n/a
MCK 27:41 All 5lbs green
KK 27:48 All 15lbs blue
Corey 30:00 All 35lbs n/a
I guess I should have used an even smaller band or tried this without a band although I would never have come close to finishing. I’ll know for next time.
Katie, your time was insane. I decided to use the same weight and band but could not come close. McKenzie and I are wiped out and will not even attempt Thursday’s WOD.