''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.

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