U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
It’s been awhile since we’ve done a hero WOD. Let’s honor Brian and his family for giving his life for our freedom. When the WOD gets challenging try to think about how that pales in comparison to any challenge that him or his family went through. Hero WODs are a great opportunity to increase your mental fortitude by pushing through those mental blocks for a great reason.
***Upcoming Events***
January 14-15, 2012: The OC Throwdown. Two day competition that WW is competing in. He qualified for the Elite Division where over 1,100 people tried to qualify for 150 male and 100 female spots. He will be competing against seven CrossFit Games competitors along with many other legit athletes from all over the globe. This event will be more competitive than last year’s Regional. Must see! www.octhrowdown.com. All media for the OC Throwdown will be featured on www.SICFIT.com on the OC Throwdown event page http://www.sicfit.com/coverage/240273-The-OC-Throwdown, or click on the SICFIT logo on the right hand side of this page ———————————————————->>>
January 20, 2012: 3:30-6:30pm Fitness Wave (click here) will be coming to the gym for hydrostatic body fat testing. This will be one component of the upcoming nutrition challenge and will allow us to set specific goals, as it relates to fat loss. The cost is $75 for two tests. One on this date and one at the end of the challenge to identify your progress (approx. 8 weeks later).
January 21, 2012: CrossFit CrownTown Nutrition Challenge I; kickoff. Immediately following the 9am workout, we will have a lecture on nutrition where we will equip you with the tools to be successful. The lecture will end with a Paleo style potluck where we can all share recipes with one another (the more variety the better).
January 21, 2012: Bring a friend/family member/co-worker Saturday. I will have a CrossFit workout that is conducive for people new to CrossFit, so they can try it out. There will be NO charge for this class. Think of people close to you who you believe may benefit from being a part of our program and family.
February 22, 2012: 2012 Reebok CrossFit Games season begins. February 1st registration begins. I’m going to recommend that ALL CrownTown members enter the worldwide competition. Here are the reasons why, 1) you get to see where you rank in your region, 2) you get to see where you rank in the world, 3) you get to see where you rank in your age group, 4) your results could benefit the affiliate team for CrownTown, 5) the workouts will be part of CrownTown’s normally scheduled WODs anyway. Reasons why not, 1) it costs $10 (unless they change it from last year). 5:1 pros to cons.
Monday:
Strength: Front Squats 5 X Max reps @ 90% of 1RM
Hero WOD: “Bradshaw”
10 rounds for time of:
3 Handstand push-ups
225/155 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
*time cap 25 minutes*
Post results to comments and www.BeyondTheWhiteBoard.com
Cool down: Mobility – shoulders and hamstrings
*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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