Wednesday September 10 - Flight 93

One reason I enjoy crossfit so much is that there are stories and reasons why we do workouts. When we do a tribute workout I try to go especially hard to honor those no longer with us. I am very proud honor those who have fought to maintain our America through a workout. I tried on memorial day to get some guys from Capital to do a workout in remembrance of those who have died in the Iraq war but was not able to get enough people. I was honored and excited to do a workout in tribute to those on Flight 93. I think of those passengers and their courage just about every time I board a plane. Jerry great job designing this one and its in honor to complete this WOD.

Here it is

For time:
93 box jumps
93 ring dips
93 medicine ball squat cleans with 20# ball

The board said you can partition but Jerry basically challenged anyone to go straight through 93 at a time. Harold, Danny and I decided to challenge ourselves. Chriss and Jack also did and added 20# weight vests. I probably would have added the vest but the clock already started and to be honest was afraid I would knock myself out with the vest doing box jumps.

Harold, Danny and I started on box jumps and we all got through all 93 pretty quick without any significant breaks. We moved over to ring dips and realized we didn't plan for the rings to be occupied by everyone partitioning and Chriss and Jack who started there. We were able to work in with others and started knocking them out. I was really sinking my ring dips and started off with 2 sets of 10 and then sets of 5 with just a few seconds between sets. I was able to pull ahead the pace of the others on the ring dips. I moved over to the hang squat cleans and kept the pace and strategy of knocking out 5 at a time. I think that really helped. I was not just focused on my pace but the motion of the hang squat clean. It was hard not to curl the med ball but I think I did well. I tried to really get that shoulder shrug and hip extension. I think my elbows are a little slow which then makes me slow to drop under the ball. I feel like my form is better on the barbell but the ball is a great thing to use to avoid reverse curling. I tried to keep the ball in one straight vertical line and hold the ball on the side to concentrate on the rotation under the ball. I was done with 30-35 when Harold was finishing up ring dips. I kept the pace and ended up finishing first at 18:33. I ended up with the best time and really felt good after the WOD. I actually worked a few more sets of 5 on the hang squat cleans.

This week has been a great week. I feel like I have been dialing in on all my workouts, pushing my limits and completing them with a sense of achievement. Jerry mentioned tomorrow is going to be an "EPIC" workout. Jerry does not use that word lightly. It is September 11 so I am expecting a intense workout. Can't wait for that rest day on Friday.