SEVENTIETH BRO SESSION
(AKA JACK'S GOING AWAY BRO SESSION)
AMRAP90 (with a partner)
- 1 mile run
- 400m Farmer Carry (55/35)
- 50x Burpee pull ups
- 400m Buddy carry
WOD DATE AND TIME: SATURDAY 8/13 @ 12:30PM
Wednesday, August 10, 2016
Tuesday, August 2, 2016
SIXTY NINTH BRO SESSION
31 Heroes Foundation:
In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create The 31Heroes Project to remember our fallen heroes and take care of their loved ones.
Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.
Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.
Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.
Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, The 31Heroes Project launched the initiative to send a designated number of veterans to distinguished brain centers across the country to receive cutting-edge treatment for Post Traumatic Stress Disorder and/or Traumatic Brain Injury.
They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.
Those we remember:
Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Petty Officer 1st Class, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9
The WOD:
AMRAP31
- 8 Thrusters (155#/105#)
- 6 Rope Climbs
- 11 Box Jumps (30"/24")
*Partner A will start working while Partner B runs 400m carrying a sandbag (40#/20#). When Partner B returns from the run they will pick up the work where Partner A left off and Partner A will start the 400m run.
WOD DATE AND TIME: THIS BRO SESSION WILL TAKE PLACE DURING REGULAR CLASSES ON SATURDAY 8/6.
Tuesday, July 26, 2016
Monday, July 18, 2016
SIXTY SEVENTH BRO SESSION
The Hero Hour:
AMRAP60 -- with a partner
- "Randy"
- 75 Power Snatches (75#/55#)
- "Wittman"
- 7 Rounds
- 15 KBS (24kg/16kg)
- 15 Power Cleans (95#/65#)
- 15 Box Jumps (24"/20")
- "Jerry"
- 1 Mile Run (8 x 200m)
- 2K Row
- 1 Mile Run
- "D.T."
- 5 Rounds
- 12 Deadlifts (155#/105#)
- 9 Hang Cleans (155#/105#)
- 6 Shoulder to Overhead (155#/105#)
- "Jason"
- 100-75-50-25 Air Squats
- 5-10-15-20 Muscle-ups (sub = 2 x pull-ups
WOD DATE AND TIME: SATURDAY 7/23 @ 12:30PM
Wednesday, July 13, 2016
Tuesday, July 5, 2016
HOW TO DEFINE FITNESS
Time for a little self evaluation – are you fit? After all, you work out at least three to five times per week and have been doing so for more then a year. Your routine consists of weight training and cardiovascular training and you follow a healthy diet. Considering the obesity epidemic this country is currently dealing with it would seem the short answer is – Yes, you are fit. Before we can accept this answer we must first ask another question – How is fitness defined? Once we answer this question we can better decide who is and who is not fit.
Perhaps you bench press over 400 pounds, squat in excess of 500 pounds and dead lift three times your body weight, are you fit? What if you can run a sub 7 minute mile, do 200 sit ups without pause and can execute 100+ perfect hand release pushups, are you fit? More often then not endurance athletes are crowned the fittest athletes based on their ability to outperform in over distance events such as running, swimming, and cycling, if not all three combined. Unfortunately, there are many metrics across which fitness can and should be measured, but these are often overlooked or outright ignored. Even Webster’s dictionary is lacking for a comprehensive definition.
CrossFit, while considered contrarian in their view points, puts forth an intriguing definition of fitness broken down into three standards that at least warrants consideration in this discussion. The first standard is comprised of one’s competency in ten recognized general physical skills – cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. The second standard implies that an individual be prepared to perform well against the unknown and unknowable. One should no longer be worried about traditional, sets, reps and periodization schemes because life is not that predictable. It is important to be fit for the game of life just as it is important to look and feel good. It is therefore necessary to keep your training stimulus highly intense, constantly varied and full of functional movements. The third standard ensures that an individual is trained across and develops each of the three metabolic pathways (“metabolic engines”) that provide energy for all human action. Strength and power athletes often focus on the phosphagen (<10 seconds) and the glycolytic pathways (up to between 3 and 5 minutes) and endurance athletes tend to focus exclusively on the oxidative pathway (usually 5+ minutes). In reality one should train across all three pathways consistently for optimal fitness.
The objective of this definition is to be broad, general and inclusive and to avoid specializing. Specialization, while appropriate for some athletes, often leaves one unprepared for life. The other objective of this definition is to show that measurements of wellness – blood pressure, body fat, blood lipid profiles, bone density and muscle mass – can be placed on a curve between sickness and fitness. If fitness is approached the right way, then one can often avoid many of the ailments our lifestyles have created.
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