5/14/2012

''Stephen'' (05.14.2012)

'Hi everyone, I wanted to take this time to explain this special WOD that [we] put together for Monday, May 14 2012.
Stephen Perez Jr. was my best friend who recently passed away... and by passed away I mean he was shot and murdered in the Theater District of Boston.
He was an Army Sniper Veteran who served two tours over in Iraq and Afghanistan, one of which was voluntary. He was a hero, a brother, a son, and a CrossFitter and now my angel. He truly played [the hand] he was dealt to the fullest, always larger than the sea and darker than the sand.
Stephen had originally introduced CrossFit to me, he had such a passion for it; before he had passed his 1RM back squat was 505. 
I feel that rallying everyone together to do a WOD put together of a few of his favorite things is the best way to pay my tribute to him. He fought for all of us and I just wanted to dedicate a WOD in his honor. Hope you can all make it out Monday to make this WOD happen, I know he will be smiling down and be so happy and proud of all of us. Thanks, CrossFit Family!'
--Kaitlin Boland, Stephen's best friend and fellow CrossFitter

Warm-up Drills (05.14.2012)
Run 800m
''Burgener Drill''
9 Fundamentals x 5 reps each
-Sumo Squats
-Shoulder Mobility**
-Inchworm/Cobra Stretch
-Calf/Soleus Stretch

''Stephen'' (05.14.2012)
Against a 10 minute Running clock establish a 1-Rep maximum Back Squat. Athletes may use as many sets/reps/attempts necessary as long as they occur within the time limit.
Then...
Complete as many Rounds/Reps as possible in 22:00 of
Row 750m
22 x KB/DB Jerks
22 x Pull-ups
22 x Box Jumps (24/20'')

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Skill Development (05.14.2012)
Mobility WOD, teach, learn, share, and set yourselves up for a quick and complete recovery from today's training... this week is going to be ruthless.

Mobility WOD

CrossFit Endurance WOD (05.14.2012)
''Long Repeats''
Swim: SC:3x300m repeats, hold within 15-20sec, rest 45-60sec. LC:2x700m repeats hold within 30-45 sec, rest 60sec. U:3x700m repeats hold within 60-90sec, rest 1-2min.
Bike: SC:3x5 mile repeats hold within 30-60sec, rest 30-60sec. LC:2x10mile repeats hold within 1-2min, rest 2-3min. U: 3x10mile repeats hold within 1-2min, rest 4-8min.
Run: SC:3x1mile repeats hold within 5-10sec, rest 1-3min. LC:2x5k repeats, hold within 1-2min, rest 5-10min. U:3x5k repeats, hold repeats witihin 2-3min, rest 5-15min.
C2: SC:3x 1000m repeats hold within 3-5 sec, rest 20-40sec. LC:2x1800m repeats hold within 5-10sec, rest 30-60sec. U:3x1800m repeats hold within 10-15sec, rest 1-2min.

Post times to comments.

16 comments:

Anonymous said...

"Stephen"
Back Squat...275#
1 round + row/22/22/20
50# DB, black band & 18" box

-Dubs

Anonymous said...

STEPHEN!
Sorry SAMY

Chris

Grinster said...
This comment has been removed by the author.
Grinster said...

"Stephen"

ME Back Squat: 335 lb

2 rounds + Row/4

Red band, 50# DB, and 24" box

This was a great WOD to honor a local hero. RIP.

~Chase

Michelle said...

Stephen
Back Squat 170#
2rnd+Row 599m w 25# db

Morgan said...

Great WOD.

"Stephen"

Back squat - 195# PR!

2 rounds + 730m 35#db 20in box

Anonymous said...

"Stephen"
Back Squat - 165#
2 rounds + 180m (25#)/20in

Jojo

Morgan said...

Jojo - sorry for almost letting you die on the backsquat today, lol.

thammond18 said...

Back Squat...275...ran out of time

Stephen...2 Rounds +347m @50lb/24"
tommy

Anonymous said...

New PR set today!! I can now back squat 205lbs!
''Stephen'' (05.14.2012)
Against a 10 minute Running clock establish a 1-Rep maximum Back Squat. Athletes may use as many sets/reps/attempts necessary as long as they occur within the time limit.
Then...
Complete as many Rounds/Reps as possible in 22:00 of
Row 750m
22 x DB Jerks 30lbs
22 x Pull-ups
22 x Box Jumps 20''
1 round + row + DB + Pull ups + 14 box jumps! Almost got 2 full rounds!


Ohhh and by the way I hugged a bearded gnome today! Missed you Samy!

Jamie

lewis.robertdavid@gmail.com said...

"Stephen"
Against a 10:00 running clock, establish a 1RM Back Squat
225, 250, 275, 300, 325, 350
Then...
AMRAP 22:00
Row 750m
22 x DB Jerks @ 50
22 x Deadhang Pull-ups
22 x Box Jumps @ 24"

2 Rounds + 750m + 3

-Bert

Jay said...

Back Squat 275#
Stephen
50# db, 24" box

2 rds, 750m row, 22 db presses, 14 pullups

Jay

Peter said...

Back Squat : 185# Too Rushed!

Stephen:
2 Rounds + 230m (21 mins due to late start)

What a tragic story.
Rest in Peace, Stephen.

Peter said...

Stephen
Oh. 35# dumbells

Gene said...

Stephen
Back Squat
215 PR 1 rep max
Ran 800m for all rowing segments
1 round + run/22/15
40# DB, blue failed to grn band, 24"

Mtn Rob said...

Back Squat 295lbs new PR!

2 rounds + 119 meters row
45lb DB/20"/green bnd