Saturday morning Partner WODs!

June 29, 2019

Hey guys! Just a heads up that we are now selling Paleo Caveman Foods Nutrition Bars for $2 each at the gym! We have 3 different flavors to choose from. Gotta keep our CFD athletes well fueled in this grueling heat!

 

Here are your Saturday morning partner WODs!

 

Saturday June 29, 2019

 

BEAST Bootcamp:

7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!

7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!.

UNLOADED PARTNER WOD! (9am)

 

“Wesley’s WOD” - UNLOADED

 

For Time (with a Partner)

 

Buy-In (share):

56 Box Jump-Overs

 

Then, 22 rounds of (share):

5 Burpees

27 Singles

3 Inverted Burpees (sub = deck squat to mule kick)

 

Cash-Out (together):

1108 meter Run

 

Notes: In a “you go, I go” format, one partner works at a time (except for the run). For the box jump overs, divide the work between partners as needed. For the 22-round portion of the workout, each partner must complete one round before the next partner does the next round. After the end of the last round, both partners run together.

 

 

CrossFit (10am)

 

Strength:

 

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

 

*Use working weight for WOD or slightly heavier

 

PARTNER WOD:

 

“Wesley’s WOD”

 

For Time (with a Partner)

 

Buy-In (share):

56 Box Jump-Overs

 

Then, 22 rounds of (share):

5 Handstand Push-Ups

27 Double-Unders

3 Power Cleans (105/155 lb)

 

Cash-Out (together):

1108 meter Run

 

Notes: In a “you go, I go” format, one partner works at a time (except for the run). For the box jump overs, divide the work between partners as needed. For the 22-round portion of the workout, each partner must complete one round before the next partner does the next round. After the end of the last round, both partners run together.

 

Background: Wesley Zablocki was 7 years old and in second grade when he was diagnosed with osteosarcoma in March of 2011. Osteosarcoma is a rare type of cancer of the bone that created a tumor in his left distal femur. The following years Wesley’s life was taken over by doctor visits, hospital stays, needle pokes, surgeries and chemotherapy treatments. No matter what the doctors told him he always had hope that things were going to be ok. In January 2015 Wesley started his third clinical trial.

 

He’d already gone through the two standard treatments available for osteosarcoma. They didn’t work for his cancer. His parents researched and spoke with many doctors to see what could be done. They enrolled him in any trial he qualified for. On March 3, 2015, Wesley passed away at 11 years old.

 

Wesley's parents, Ted & Nikki (a CrossFit Recreate member) and his big sister, Zoe, have been involved in CureSearch and their "Ultimate Hike" event since 2013. CureSearch for Children’s Cancer’s mission is to end children’s cancer by driving targeted and innovative research with measurable results in an accelerated time frame.

 

The significance of the numbers in the workout:

- 56: Wesley's favorite number

- 11: age when he passed

- 5/27/03: birthday

- 1,108: number of days since Wesley had passed (as of the date of the 2018 "Ultimate Chipper" fundraiser)

 

 

Open Gym (11-12)

Make up any WODs or strength training that you missed this week!

 

 

 

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