Tuesday, September 11, 2012
Run Club – Tomorrow, 6:30pm @ Cottonwood High School
GYMNASTICS class – Thursday, 9/13 @ 6pm
Come learn the body control skills required for kipping, muscle ups and hspu’s
How has everyone been eating? Are you taking care of yourself? It’s been quite a while since we’ve taken on a gym-wide nutrition challenge, so we’ve decided to take part in the Lurong Paleo Challenge 2012. It is the first nationwide Paleo challenge of it’s kind and is getting a lot of hype in the CrossFit community. The Challenge is open to all active members of CrossFit 801 and runs for 9 weeks (9/17 – 11/18). Everyone who completes all 3 Benchmark WOD’s during the first 2 weeks of the Challenge will receive the Sponsor Prize Package with an approximate retail value greater than $85. There will be Weekly Performance Prizes given to the 20 top weekly performers during 6 weeks of the Challenge as well as additional fun weekly prize giveaways for Challenge community participation and interaction. For more information, please visit the Lurong page.
Today marks the 11-year anniversary of the September 11 terrorist attacks. In honor of those lost and affected, we will today be taking on a hero workout today. Give it all you’ve got for those who lost their lives that fateful day.
9/11 Memorial WOD
Courtesy of RX Review
2001 Meter Row
11 Box Jump (36/24)
11 Thruster (125/85)
11 Chest-to-Bar Burpee Pull-Up
11 Power Clean (175/120)
11 Handstand Push-Up
11 KettleBell Swing
11 Deadlift (175/120)
11 Push Jerk (110/75)
This workout is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning. The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center. The 9/11 Memorial Day Workout was created to honor the anniversary of the attack and to raise funds for the Disposable Heroes Project.