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Honoring the Hotshots 19

One of the important elements of CrossFit is community.  
This past weekend The CrossFit community came together to honor the lives of the 19 HotShot firefighters who lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
CrossFit Gyms around the world completed the “Hotshots 19” workout (details below) and raised money 100% of which will go to the families of the fallen firefighters.
My gym CrossFit Diesel in Columbia, MD (http://www.crossfitdiesel.com/) completed the WOD on labor day Monday.  Coach Kingwood went with the prescribed weight and finished in 44:39 (yes it was an painful  workout).  We also raised money at our gym.
I’m not making a plea for anyone to make a donation, just wanted to share this story as this is part of what and who were are in the CrossFit community!  To date CrossFit has raised over $225k for the families.
You can view the memorial workout completed at the CrossFit gym where many of the Hotshot 19 worked out, CrossFit’s top athletes in the US attended and competed alongside the families, widowed spouses and friends of the fallen firefighters.   I know this story hit home for many of many of us have family and friends who work as firefighters and risk their lives everyday to save others.  Our own athlete Ken is a volunteer firefighter in Laurel, MD and my kid brother Calil is also a volunteer firefighter in Delaware.
The WOD: 
 

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters
To view the memorial workout:
Keep pushing, be strong and stay hydrated!!!!
Cahba Kingwood
CrossFit Level 1 Trainer
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Workouts for the Week of Sept. 2nd

WOD’s Week of Sept. 2nd

Happy Labor Day!

The official End of Summer Week of WODs.

Dialing up the intensity just a little this week.  Be sure to scale reps as needed, take breaks and drink plenty of water.

WOD #1

Half of  Cindy

Cindy is one of the original CrossFit “Girls” benchmark workouts.  Read more about the CrossFit “Girls” here.  Cindy prescribed is an AMRAP-20.  If you’re feeling like dialing up the intensity go RX.

Video of crossfit ladies doing a Cindy workout:

Warm Up#:  3-4Min Light Jog

  • 10 Inch Worms
  • 10 Burpees

Half of Cindy – AMRAP-10  (As Many Rds As Possible in 10 Mins)

  • 5 Pull-Ups
  • 10 Push – Ups
  • 15 Air Squats

Or Full Cindy RX’D – Full Cindy is:

AMRAP-20

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

WOD #2

 Warm up

  • 20 Air Squats
  • 20 Jumping Jacks
  • 20 Hollow Body Rockers

Modified  ½  Annie

Annie is another of the original CrossFit girls benchmark workouts. Complete Modified Annie and record time. Please modify pull-ups as needed, either reducing the reps, or doing body rows.

½ Annie

25-20-15-10 – 5 reps for time of

  • Single Under Jump Ropes – Go slow and just jump over the rope.
  • Sit-Ups (full range of motion, shoulders over the hips at top of movement- Situps not crunches)

 Prescribed Annie

50-40-30-20-10 reps, for time of:

  • Double Under (You can scale to 2 single-unders for every double)
  • Sit-ups
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Sunday Sept. 1st Team WOD

1 Team of 3 completed the following:
30 seated shoulder dumbbell press
40 Deadlift 95#
50 Overhead Squat
60 Knees to Elbows
70 Double Unders or Singles (scale)
80 Push Ups
70 Double Unders or Singles
60 Knees to Elbows
50 Overhead squats
40 Deadlift 95#
30 seated shoulder dumbbell Press
Time: 23:10
Team:  Al. O; Y.Akinmolayan; C. Kingwood
AWESOME WORK TEAM!!!!
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Workouts for Week of Aug. 26th

No Burpees! YES!!!!!

No Burpees! YES!!!!!

WOD #1
Complete the following:
Warm Up
Light 400 M run
20 Jumping Jacks
25 Air Squats
Stretching
Samson Stretch 1 min each side
Hold at bottom of squat 30 second (2 times) – Rest 30 seconds between
3 Rds for time:
10 Thrusters (with light DB 15 or 20# men/ 5 or 10# women or PVC)
10 Sit-Ups
10 Push-Ups
Thruster Video:
Record time to blog
WOD #2
Warm Up:
10 Frankenstein Walks
10 Jumping Jacks
5 Burpees
Stretching
Samson Stretch 1 min each side
Hold at bottom of squat 30 second (2 times) – Rest 30 seconds between
Complete the following for time:
5 Rds of the following
Run 250M or 1/4 Mile
25 Air Squats
5 Walking Lunges
Record Time to the blog comments:
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Workouts Week of Aug 19th

WOD #1

AMRAP 10   
10 – Seated Strict Shoulder Dumbbell Press (Choose appropriate load) 
15 – Push-Up  
Write rds and DB load in comments

 Seated press video (I prefer you seat on the floor to mute your legs for this movement) 

 

WOD#2 

  
AMRAP 10   
15 Air Squats (No weight)

10-Dumbbell Walking Lunges (Choose appropriate load)

 

Watch video for proper dumbbell placement. 

 

Please rds + weight to comments. 
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WODs for Week of Aug. 12th

WOD #1:

Warm Up

20 Jumping jacks
4 Inch Worms
10 Push Ups

AMRAP -10 (As Many Rounds in 10 Mins) – Record Rds + reps and email me at the end of the week.

12 Walking Lunges (no weight) – Each step is 1 so your first step is 1, second is 2, etc.- Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form: http://www.youtube.com/watch?v=4qoYbW34tFU

6 Overhead Squats – No weights – use a PVC or brown stick (without the broom)
– Practice virtuosity in your squats, initiate the move with hips back, knees tracking over ankles and pushed out on the side and externally rotate the shoulder with the PVC overhead. Oh and keep the midline straight.
Here’s a video of good form.

WOD #2

Our First WOD Repeated:

Warm Up –
3-4 min light run
Samson Stretch 1 min each side
Samson Stretch – 60 seconds each side –
Reminder Video – http://www.youtube.com/watch?v=VlTww2IsfcM

AMRAP 15 (As Many Rds as Possible in 15 Minutes) Record Rds + Reps.

5 Situps
10 Pushups
15 Squats

Compare time to July 7th
https://thresholdbreached.wordpress.com/2013/07/07/our-first-wod-july-7th/

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WODs Week of August 5th

 

Nice job yesterday.  Amazing numbers and I’m seeing some awesome progress.  Hopefully you all remembered that Monday is a recommended REST DAY.
With that here are the WODs for the week.
Complete the first Workout at Home Tuesday or Wednesday.  Complete the second workout on Thursday or Friday.  Rest on Saturday and I’ll see you all again next Sunday.
Remember keep track of your rounds and email them to me at the end of the week.
Cahba
First WOD:
Warm Up – 3-5 min run
or
3 x 10 jumping jacks
WORKOUT #1
AMRAP – 10 (As many rounds as possible in 10 minutes) – Keep track of your rounds completed.
5 Pull-Ups (If you don’t have a pull-up station or access substitute with Burpees)
5 Air Squats
5 Sit-ups (Olga skip the sit-ups, we’ll work on them next week)
What is a Burpee: What this video for good Burpee form
Burpees for Beginners: New Video
Second WOD
Warm Up
2 rounds of
10 Frankestein walks
10 Push-Ups
10 Air Squats (Hold at the bottom of each squat for 3-5 seconds)
WORKOUT #2 
AMRAP – 10 (As many rounds as possible in 10 minutes) – Keep track of your rounds completed.
10  – Walking Lunges (Each leg is one rep, focus on keeping the knee over the angle, & second knee touches the deck)
5 – Burpees
Walking Lunge Video – Watch for good form.
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WODs Week of July 28th

Great workout today.  I have posted today’s WOD and results on the blog

Below are the two workouts for the week. Remember if you need breaks, take them.  Drink plenty of water and stay hydrated.  Do not violate the first rule.
Monday – REST DAY 
Tuesday or Wednesday
Warm-up 
2 Rounds of:
5 Inch Worms
12 – Jump Jacks
Samson Stretch – 60 seconds each side –  Video –  http://www.youtube.com/watch?v=VlTww2IsfcM
 

WORKOUT 

AMRAP-10 (As many rounds as possible in 10 minutes)
10 – Walking Lounges
10 – Push-Ups
Record number of rounds completed in 10 minutes + any extra reps.
Walking Lounges Video for Good Form:
Each step is 1 so your first step is 1, second is 2, etc.– Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck/floor. Watch video for good & bad form:  http://www.youtube.com/watch?v=4qoYbW34tFU
COOL DOWN:  5-10 Mins of stretching or rolling sore areas
INSERT REST DAY
Thursday or Friday
WARM UP: 
-2-3 Min light jog
-20 Steps – Frankenstein Walks
AMRAP-10 (As many rounds as possible in 10 minutes)
Record number of rounds completed in 10 minutes + any extra reps.
15- AirSquats (No Weights)
5 – Burpees
COOL DOWN:  5-10 Mins of stretching or rolling sore areas