For Memorial Day this year, we will be performing the WOD ‘Peto’, named in honor of Sgt. Jason Peto, USMC. This workout is open to all Members and non-Members. Please invite your friends to join us, scaled workouts will be offered.
"Sgt. Peto was on his third tour of duty when injured by an IED on November 24, 2010 in Helmand Province during combat operations. He died at Bethesda Naval Hospital in December.
Jason was born in Montebello, California but relocated to Vancouver in 1990 where he attended school and later married his high school sweetheart, Tiffany, in 2005, before leaving on his first military assignment. The couple had no children. He was buried in Vancouver on December 18, 2010 in a public mass.
Peto was awarded a second Purple Heart for the wounds that led to his death. He received his first for injuries suffered four years prior while he was serving in Ramadi, Iraq with the 3rd battallion, 7th Marines, India co.”
-Courtesy of Ben Lunak
Run 800 m
25 kb swings each arm (must complete all reps with first arm prior to completing reps with second arm)
200 double unders
60 Ball Slams
1000 m Row
Am doing my best to get back to blogging the WOD regularly. I’ll do what I can, but understand that time is limited right now. Spending much time actually training, not as much writing about training—which is probably good.
Just a quick rundown of the last few days:
Friday (20th) we ran through a strict pullup version of the benchmark ‘Cindy’—20 minutes of 5 pullups, 10 pushups, 15 squats. This workout typically engenders severe and long-lasting DOMS, and has been implicated in a few cases of Rhabdo in other CrossFit gyms. One of the reasons we decided to enforce strict pullups was to slow everyone down a little bit, and attempt to control that soreness. Not quite sure how well we succeeded…
Today (23rd), we focused on the shoulders: lots of mobility and joint prep work, and then finished up with 3 rounds for time of:
400 m run
10 handstand pushups (chest-to-wall, ‘tripod’ style)
40 double unders
For anyone who will be in town and is interested, our very own cameraman and father-to-be Nate has an urgent request for assistance this week/weekend:
Hi Everyone -
I’m working on the new CFSW video and I need YOUR help. Next weekend,
Friday May 27th - Monday May 30th, I’ll be filming at the gym at
different appointed times. We’d like YOU to come in and show your
support by giving us an interview and letting us film you moving
around. Yes, this means YOU. Please let me know of your interest and
we’ll arrange a time. I’m even open to coming in sometime when it’s
dark for some more dramatic shots a la Matthew W. style. The only
time I won’t be available is Saturday from 3pm till about 9pm. In the
interview I’ll probably be asking some of the standard questions that
you’ve heard in the past videos, but this time I’ll also be asking
your favorite CFSW memory, so think hard and share your
funny/scary/embarrassing moments with us and the people that’ll be
perusing the site. Remember at one point you probably watched the
video and might have been encouraged to come and check it out. So,
don’t be shy, come and have some fun and represent your gym.
We’re in the process of updating/upgrading the website, hopefully making it a little easier to navigate (e.g., making it so you can find the schedule).
We solicited ideas a while back, and are attempting to integrate some of them: simplified menus, easier access to the information that you’re interested in, more content from members, more media content.
Here’s your last chance! Any suggestions are appreciated—what would you like to see on the site? Love to hear from everyone: members, casual browsers, first-time visitors, former members, etc.
Workout of the Day (5/19/11)
2 rounds through circuit of:
Toes to Bar
Did a little bit more hip mobility and activation
Warm up to a challenging 3-5 rep weight, then
Complete 5 rounds of
Front Squat x 3-5 reps + 6 Box Jumps*