5/4/18

“Wes”

For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate

*Compare to 4/24/17.

U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

WOD: 5/3/18

Skill/Stability/Strength
Overhead Squat: 12 Minutes to work to a 3RM.
*Aim for higher than last week.

Conditioning
For Time:
250m Medball Run
25 Wall Balls (20/14)
250m Medball Run
20 Wall Balls
250m Medball Run
15 Wall Balls
250m Run
10 Wall Balls
250m Run

*Compare to 3/27/17

Auxiliary
5 Rounds:
A) Tempo Strict HSPU x 5 reps
B) Tempo Pistols (slow descent, 3 sec hold @ bottom) x 5 reps each leg

WOD: 5/2/18

Skill/Stability/Strength
a) Land Mine Strict Shoulder Press x 8 each arm
b) Weighted Hip Extension x 8-12 reps
c) Weighted Strict Push Up x 8-12 reps

Conditioning
Athlete’s choice –
For Time: 100Kb Snatches (53/35)
*Snatches may be done from the hip; no requirement for alternating. Dropping a kettlebell results in disqualification per RKC.

OR

For Time: 100 Cal Row

*Compare to 3/31/17  or 12/5/17.

Auxiliary
3 Rounds:
a) Double Handle Bent Row x 10 Reps
b) Continuous walking sled Drag w/ harness x 60 Sec.
c) Banded Russian KB Swings x 30 Seconds AFAP

*Do not conserve energy to perform the Auxiliary work after the conditioning.  Each day’s strength/conditioning should require your absolute best effort.  It is MUCH better to perform the first parts of the workout with your best effort, and skip the auxiliary entirely, than it is to pace yourself through each portion so that you can complete it all.  Many years ago, Greg Glassman said “Be impressed by intensity, not volume.”   Intensity (in regard to most CrossFit workouts means an increase in speed or load) will give your a greater stimulus for adaptation than volume (which simply means doing more work).  Another way to say this: It’s better to do less work, HARDER, than doing more work while taking it easy.  The best visualization of this is comparison of sprinters and endurance athletes:  Sprinters are lean, muscular, and flexible, while the worlds best endurance athletes, though amazingly gifted at their craft, lack much of the capacities that life requires, like strength, power, and coordination.  This is one of the reasons we prefer CrossFit methods over long, slow, cardio routines.  Our short, high intensity work makes your look/feel/function/labor better than endurance training.  In the same regard, Auxiliary work is very good, but it’s not as important as great effort during the primary daily prescriptions.