New swag, gardening day Saturday, and Hero Friday
New t-shirts are in! There are three different styles, all $25. If you’d like one, come grab one and we can charge your account – just write your name and what you took on the t-shirt clipboard. These are all a limited edition run, so get them while they’re hot!
And just when you thought we got our benchmark out of the way early in the week, in comes McGhee. Certainly not for the faint of heart, this 30 minute AMRAP is all about moving well from the beginning. As much as you might be tempted to tear through early on in the workout, sloppy form on any of these movements will punish you in short order. So save those backs and get organized before you deadlift each round, make sure your planks are tight and keep those backs straight and tall and land all the way on the box on those jumps. Starting strong is great, but today it will be more important to finish strong.
Also: on the urban ag front, from Brian:
It’s finally time to populate our newly constructed garden beds with vegetables and flowers. We will be having a planting party at CFSV onSaturday, May 3 at 11am. We’ll also be doing a few other projects to finish up that back yard space including setting up the rain collection barrels and finishing off the compost unit.Please let me know if you will be able to join us on May 3, and feel free to invite any friends or family who might want to get their hands dirty and meet our chickens! – Brian
McGhee
AMRAP 30
5 deadlifts (275/185)
13 pushups
9 box jumps (24/20)
In memory of Corporal Ryan C. McGhee, KIA Iraq 5/13/09
In your honor, Cpl. Ryan McGhee – 30 minutes of a workout doesn’t really hold a candle but it was an honor to crank out 12 rounds + 16 reps in your memory.
McGhee: 14+5 RX
Thank you, Cpl. Ryan McGee.
McGhee: 14+5 RX
Thank you, Cpl. Ryan McGhee.
McGhee: 11 + 7 RX
In your Honor Cpl. Ryan McGhee
12 + 12 rx.
In your honor, Corporal McGhee.
In your honor, Cpl McGhee. 12 + 20 Rx.
=-=-=-=
A side note story that some of you heard this morning: the first time this WOD was programmed, CFHQ contacted Again Faster to gather some athletes and do a WOD demo video. We hosted it at the brand new (still under construction, really) CrossFit Fenway, which had been open just five months or so.
If you go to the WOD demo video, you’ll see Eric and a bunch of our friends who still hang out at Fenway from time to time – but you won’t see me. I didn’t want to be in the video. I was in the “way back” – in the platform room, out of view, doing a very scaled version of the WOD. Today, almost 4 years later, I’m glad to do it again and look at the progress since then… and glad to be able to do it as intended in remembrance of him.
(Check out the video for nostalgia if you want to see what the original Fenway location looked like. 🙂