SATURDAY 090704

H A P P Y 4TH OF J U L Y !!!

WOD

"Hero Tribute" Team WOD

Taking movements from: Michael, Murph, JT, Josh, Daniel, Griff, and Danny

Run 1 mile
50 Sit-ups
50 Back extensions
21 Handstand push-ups
Run 400m
95 pound Thruster, 21 reps
21 Ring dips
95 pound Overhead squat, 21 reps
42 Pull-ups
Run 400m Backwards
21 Push-ups
30 Box jumps, 24" box
115 pound Push press, 20 reps
run 1 mile

If you have a 20 pound weight vest or body armor wear it during the 1 mile runs.

Post time to comments.

Comments

[sarah]

miss you guys!
have fun & happy independence day!

[Kare Williams]

Hello everyone, can't make it today family coming in from out of town. WOW what a WOD!! Kick ass and have a great 4th!! Kare

[Jennifer Lawrence]

Happy 4th of July! Can't wait to do this one today!

[Greg Walker]

Happy 4th everyone!
I have a dirt bike ride planned for this morning but there is no way I'm going to miss this work out. Can we do it twice?

[Jennifer Lawrence]

Brian and I teamed up for this one...
RX'd: 40:10

RIP: Michael, Murph, JT, Josh, Danny, Daniel, Griff & all others who have given their lives and are still putting their lives on the lines for our freedom.

Have a wonderful & safe day!!

[Greg Walker]

Super WOD! Teamed up with Jamie G. 38:12. Great partner. Had a blast. Both classes seemed to really like the WOD> Great job Kevin!! That one was main site material.
62 more days Tony.

[Mark Pepe]

Woo Hoo! That was great sweaty fun! Patrick and I finished with 37:45. Had a great "workout high" after this one. Great job everybody! Not quite sure what to think of the new shower facilities ;-)

Happy Fourth of July! Be safe out there!

[Meighan White]

That looks like it totally rocked! Thanks to all you who put your lives on the line for helping others!

Have arrived safely in Colorado (on Tuesday) and am now fully acclimated to the higher altitude. Had a monster hill run and bike on Thursday interspersed with a rest day and some running focus days.

Been trying to work hard on the squats and double unders, but am missing the gym. Monday is first day at Pikes Peak CrossFit! :)

[Becky Walker]

Meighan, you would of liked this WOD, I thought about you. Good luck this week with your race.
When I woke up this morning and Greg did his morning check to tell me what the WOD of the day is, I didn't want to go to the gym. But that was a good WOD, thanks Kevin. April we were good partners, we finished in 42:43, something like that and we were both dripping in sweat. It was good have your Mom there, I think she enjoyed it.

Happy 4th of July everyone!!! Everyone did a great job today, we missed all of you other NWCFT members, hope your all having a fun day.

[Dave]

Happy 4th to all of you back in Tucson. I got this email from a student of mine who is currently deployed to the Gulf onboard a US Navy Destroyer. Although he has only been commissioned for less than 6 months, it is obvious that he truly "gets it". Thought I'd share it with you guys as well.

Mom, Dad, Julie, and whoever this gets forwarded to,

I just wanted to take a minute and write you all and wish all of you a happy 4th of July. It is a time to enjoy being around friends and family, go swimming, fireworks, over eating, and enjoying this nation and our values. I know you all know but many have forgotten what it is all about. I was reading an article today about our push in Afghanistan and in the third sentence it makes a comment about the forgotten war in Afghanistan. I think people have gotten complacent about what goes on overseas, especially if they are not directly linked to it by actions or relations.

I just wanted to put out a reminder to everyone that on this forth of July, take a second to think of why we have it and how it is linked to what is going on today. From Steven Decatur destroying a ship in the fight against the Barbary Pirates to our current Warships off the coast of Africa fighting the Somali Pirates. From WWII when millions were killed in concentration camps and we were attacked by the Empire of Japan to todays current war in Afghanistan giving the tribal leaders the “big stick” to live a good life free of the Taliban and make those who were responsible for 9/11 accountable for their actions.

I am privy to information that CNN and the rest of the world don’t have. We live in a VERY safe place in a VERY unsafe world. I am not saying this because of my job or for recognition, but just to bring to reality of that if we blink, if we fail to stay ahead of the game and take the fight to whoever decides to challenge us, what was fought for in 1776, WWI, WWII and all actions in between and including today could be lost because others want what we have, or hate what we have.

I haven’t been in for long, and I still have a lot more experiences and learning to do. One thing I do know and have learned is that the Officers in any service are not the ones to thank. It is the 18 year old sailor, 22 year old Sergeant, 20 year old airman and enlisted personnel that need to be thanked. Just from being on this ship I have seen these kids sacrifice more than most do in their lives. They work harder to keep things going, to keep us ready for what potentially could come, and are ready to step up if anything should arise. They leave their families for little to no pay 6-8 months at a time, work 48 hours without sleep, and work harder than anyone gives them credit for. They are the smartest people I have ever met with a nack for thinking outside the box. They have a will do attitude when the odds are stacked against them. So if you see anyone in an enlisted uniform, thank them. They don’t ask for anything tangible, but a job well done is the motivator and reward that means the most to them. They may be a little embarrassed and shy when told, but deep down they appreciate knowing the people who benefit from their work recognize what they do.

Again, enjoy the food and fireworks and family. It is a time to celebrate and be happy and enjoy what we stand for and where we come from. Have fun and have a hot dog for me.

Love,
Nick