Wednesday May 31 2017

Our coach and friend Derek shared this message with us a year ago about his father. Love you pal.
"Not sure how to start this write up, but here it goes. For members that don't know, May 31st, 2015 my father passed away. He committed suicide. It was the toughest experience of my life that I don't think I will ever get over or fully comprehend. My dad served 20 years in the Navy, taught me how to be a man, how to play football, and that we are nothing without family and friends. He taught me the value of hard work in some pretty creative ways... mostly just making me work my ass off either cutting wood, re-stacking wood, picking rocks, etc. lol. He was also the funniest guy you would ever meet. Needless to say, he was my hero. He was one tough son of bitch that didn't like to talk about his feelings, too. It was tough to notice any sign of struggle he was going through but still I wish there was something I could do. The answer to the question, "why?" constantly eludes me, and searching for that answer drives me insane. There have been many, and still are, sleepless nights. With that being said, my dad wouldn't be one for me not doing anything about it and just sitting on my ass. In order to help others not suffer with the constant struggle to answer the question, "Why?" prevention is key. I want to raise awareness about The Campaign to Change Direction. The Change Direction initiative is a collection of concerned citizens, nonprofit leaders, and leaders from the private sector who have come together to change the culture in America about mental health, mental illness, and wellness. This initiative plans to spark a movement that:1) frees us to see our mental health as having equal value to our physical health; 2) creates a common language that allows us to recognize the signs of emotional suffering in ourselves and others; 3) encourages us to care for our mental well-being and the mental well-being of others. This year it is expected that more Americans will die from suicide than in car accidents. Know the five signs. They are: Personality Change, Agitation, Withdrawal, Poor Self-care, and Hopelessness. Education is the main focus of the Change Direction Initiative. More specifically, educating military personnel, veterans and family members, first responders, students, teachers, school officials and coaches, health care professionals, and the general public." 
Click the link below to help support The Campaign to Change Direction.

Today's workout is dedicated to everyone that has lost a family member too soon. 
1.) Lenard 
22 minute AMRAP
5 - Strict Deficit Handstand Push ups
16 - Strict Chest to Bar Pull-ups 
66 - 3 Second down 3 Second up Push-ups 
5 - Strict Deficit Handstand Push ups
31- Strict Chest to Bar Pull-ups 
15 -  3 second down 3 Second up Push-ups
Choose 1 extra credit to complete after WOD
*2.) Split Jerk 3-3-2-2-2-1
note: add load each round
*3.) 5 rounds, with Barbell
10 Supinated Grip Bent Over Row 
10 (each leg) Single Leg Deadlift 
note: add load each round and only add load to single leg deadlift if all 10 reps on each leg were unbroken and balanced 
*4.) 6 Rounds 
7 Reverse Hyper, heavy
100m Sprint
note: choose one load for reverse hyper for all rounds
*5.) CrossFit HQ WOD 170531
15-12-9 reps for time of:
Double body-weight deadlifts
3/4 body-weight shoulder presses

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Ty Krueger997d

Love u D! Hitting this one with purpose and pride at 515. #RIP


Matt Fortier 997d

I feel for you Derek. It was 12 years ago for me. Feel it every day.
#wegotchabackbro #holdempokernight

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Kate Mantz997d

Tomorrow was going to be rest day... may need to join Paul at 5:15 too. โค๏ธ


james macco997d

#CFGBstrong RIP Lenard.

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Bruce Hoffort997d

I'm going to find a way to get this workout in today, Derek. This is my struggle as well. I am honored to know you.

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Paul Mantz997d

Your courage to speak up and confront this issue is admirable. All too often people such as myself keep quiet about this issue do to shame. You don't know how much your message helps. #courage

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20/31 pull ups. Mods.
6/15 push ups
Ring rows instead of c2b (torn hands) strict hspu to mats, jerks 65-100#, 50 cal air assault 25 ghds 25 shoulder press (15# db) 50 cal air assault, 5 rounds bent over rows 55# 10 ghds. RIP Lenard
RIP Lenard
1+ 12/16 c2b (banded) RIP Lenard
200# split jerk PR! Muscle ups were happenninnnnnn
1 round + 8 c2b modified: 2 ab mats for HSPU. Band for c2b
Extra credit #3a
1+7/66 push ups RX
20ish of 31 pullups
Hugs to you Derek!
11/31 c2b. Green band/ 3mats
110/120/130/155/175 split jerks
26/31 C2B
Mods for sHSPU & sC2B
2/15 push-ups
Banded c2b and 45# plate and abmat for hspu. Split jerks up to 160
16 of 31 C2B with green/blue bands
Knees to ground after 30-ish pushups. 2 abmats on 1st 5 HSPU, then only decended on the last 5. R.I.P. Lenard.
5/31 pullups (sub strict pullups and reg.strict hspu)
Jerks to 145# (fail 160#) jello arms
Push-ups from knees, black bands for C2B, box for HSPU, E.C: rows & 1-legged DL's @ 35#
1 round plus 2 hspu
Hspu done on parallette
10/15 push ups
I love every single one of you. Thank you. RIP Dad.
31 c2b scaled everything
Got through the push-ups
Yearly APFT this morning.
2 of last 15 push up
Green red band pull up, mostly knee push ups. Your strength is inspiring Derek. Love ya.
5/15 push-ups.. holy buckets. ๐Ÿ˜ณ
Did some MODs. Did lots of EC. RIP Lenard ๐Ÿ‡บ๐Ÿ‡ธ
1 round + 5hspu
Black and red band pullup, 2abd mat and 10lb plate hspu.
16/31 c2b.
missed 225# jerk
finished the 66 pushups
24/66 3-sec pushups, the rest slow strict pushups. C2b with band. HSPU one ab mat. EC split jerks up to 125#
1 + 2 HS holds (2Mats, band, knees...after the 66 PUs the HSPU were holds) & Vup/ Sit up EX cred.
We lost my Father in Law the same way... Proud to sweat in his and Lenard's honor. Rest In Peace ๐ŸŒฆ๐ŸŒˆ
12/15 pushups
Mods: kip hspu, banded c2b, pu on knee RIP ๐Ÿ’œ
Thinking of you and your family today Derek.โค๏ธ
1 round + 13/16 strict C2B
Started with 1 ab mat for HSPU increased to 2 by second set, used 2 bands for C2B... also did a crap ton of EC fun stuff
8 / 15 PU
Barbell Rows and SLDL Thoughts and prayers to your family Derek
1rd (strict press 75#/pull ups)
sj ^110#
1 rd with mods.
1/31 C2B RX ish
Last set of hspu had to kip
Very modified
But this was for Derek๐Ÿ’•
13/15 PUs, Rx except HSPUs.
God Bless all the survivors.
5/15 push ups. Box for hspu, blue band for pull ups, knees for pushups. 55# dl and rows.
Taking care of Laura following her finger reconstruction operation.
13/15 push-ups
Scaled DHSPU. EC. RIP Lenard. Keep doing what you're doing, D. Thanks for sharing your story.
1/15 push ups. Hspu with 1 ab mat, green/small red band for c2b
3 rounds of single leg DL/row #54
12/31 strict c2b
225# split jerk
12/31 C2B RX
1 rd (box/parallettes hspu)
Lots of Love to you Derek!!
Toasted arms for sure...thru 10/15 Pushups (*scl'd). Lenard, you have an amazing legacy in Derek!! RIP๐Ÿ’™
24 of the 31 strict C2B - RIP Lenard
HQ WOD after with Chuck and D - 15/12/9 of 155# strict press and 405# DL - 15ish minutes
1rd +3 of 66 pushups
Love you Derek
1 rd + 5 situps w 6 # WB (situps instead of pu's), black band, hspu from box
5 rds 20# DB farmer carries & 10 burpees