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Saturday, August 31st - Hotshots19 - RIP
Posted: 31 August 2013 09:29 AM   [ Ignore ]   [ # 16 ]
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Saturday, August 31st - Hotshots19 - RIP flag

flag “Hotshots 19” flag

Six rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups (assisted 1/4”)yellow band
Run 400 meters


48:14

On a hot and humid day, it was my honor to do this WOD. These firefighters were in my thoughts through each power clean rep.  RIP Heroes…

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Posted: 31 August 2013 09:38 AM   [ Ignore ]   [ # 17 ]
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6 mile run then WOD
35:53
6 rounds; used 65# for PCs
30# support-band for strict pull-ups
Prayed for the Hotshots, their families and the strength to finish the entire time.
Godspeed, heroes.

@David J H, thank you for posting their names.

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Went away in 2010, came back to CF in April 2013

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Posted: 31 August 2013 09:59 AM   [ Ignore ]   [ # 18 ]
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usafnomad - 31 August 2013 09:14 AM

DROMS

SATURDAY 130831

“Hotshots 19”

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Time - 40:26

RIP, Heroes!!!

Way to gut it out in tribute Nomad. Well done .  RIP Hot shots 19   flag

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 31 August 2013 10:01 AM   [ Ignore ]   [ # 19 ]
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Drgnflygrl32 - 31 August 2013 09:29 AM

Saturday, August 31st - Hotshots19 - RIP flag

flag “Hotshots 19” flag

Six rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups (assisted 1/4”)yellow band
Run 400 meters


48:14

On a hot and humid day, it was my honor to do this WOD. These firefighters were in my thoughts through each power clean rep.  RIP Heroes…

Well done .RIP Hot Shots 19   flag

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 31 August 2013 10:05 AM   [ Ignore ]   [ # 20 ]
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Glorybelle - 31 August 2013 09:38 AM

6 mile run then WOD
35:53
6 rounds; used 65# for PCs
30# support-band for strict pull-ups
Prayed for the Hotshots, their families and the strength to finish the entire time.
Godspeed, heroes.

@David J H, thank you for posting their names.

I Love the 10k warm ups Glorybelle.  LOL  Great job on Hot Shots 19. RIP flag

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 31 August 2013 10:19 AM   [ Ignore ]   [ # 21 ]
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@OPG, thanks for your encouragement, as always. And good job getting all that work done today. Hope that rattler won’t be making another appearance!

@Drgnflygrl32, way to go hitting the Hotshots WOD with 95#!

As a wife of a career firefighter, I felt privileged and blessed to do this WOD. Someone on the main site had a great idea to donate a dollar for each minute it took to do the WOD. I already donated $25, but will go back to donate $11 more.

Have a good holiday weekend, all!

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Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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Posted: 31 August 2013 10:54 AM   [ Ignore ]   [ # 22 ]
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SAT 08312013 WOD Puppies:  10 rounds of:
1 Clean and Jerk x57 lbs
3 Bent barbell rows (sub for pull ups) x57 lbs
5 Push-ups
7 Squats
Puppies pick a weight you can clean with good form and a set number that won’t leave you crippled tomorrow.
TIME:  13:09

cheese

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1st WOD 07042012
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Posted: 31 August 2013 11:00 AM   [ Ignore ]   [ # 23 ]
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Finally back in action.

Buy-In:
Foam roll and stretch the everything

Front Squat
Singles to 165, then
175x5,175x5,175x5,175x5,175x5

That was heavy enough for today.

Cash-out:
1000m easy row

3 rounds not for time:
10 KB side bends, each side, 53#
10 Pendlay back extensions

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Crossfit Birthday: 2/12/2009
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Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 31 August 2013 11:11 AM   [ Ignore ]   [ # 24 ]
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frosty996 - 31 August 2013 11:00 AM

Finally back in action.

Buy-In:
Foam roll and stretch the everything

Front Squat
Singles to 165, then
175x5,175x5,175x5,175x5,175x5

That was heavy enough for today.

Cash-out:
3 rounds not for time:
10 KB side bends, each side, 53#
10 Pendlay back extensions

  Finally kicked those Baby Frosty Germs grin  Good deal !

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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Posted: 31 August 2013 12:00 PM   [ Ignore ]   [ # 25 ]
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8/31/2013 “Hotshots”  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  Words cannot express how truly sorry I am for everyone effected by this tragedy.  It was an honor to do this WOD and I would like to dedicate it to Brinley.

Puppies
Three rounds for time of:  26:28
15 Squats
10-25 pound Power clean, 19 reps
7 Strict Pull-ups (assisted or beginner okay)
Run 400 meters  rowed 500m

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Posted: 31 August 2013 12:07 PM   [ Ignore ]   [ # 26 ]
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62 mile group bike ride with the West Valley Cycle A group
1st half - 25.8 MPH avg
2nd half - 24.8 MPH avg
Garmin 310 XT

Great day… RIP HOTShot19

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Rose Tremain (b. 1943), British author 

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Posted: 31 August 2013 01:08 PM   [ Ignore ]   [ # 27 ]
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Late night quiet session while boys asleep

Press 10x45, 10x95, 5x115, 3x135, 5x155

5rft
5 press, 115
20 Russian swings, 53

6:26

Cheers, kempie

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Posted: 31 August 2013 01:08 PM   [ Ignore ]   [ # 28 ]
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Warm Up


“Hotshots 19”
Six rounds for time of:
30 Squats
95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

32:16

RIP Brothers! 

Cash Out

2 hour
Coaching kids soccer. Those little guys can fly.

Done.

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“All brave men love; for he only is brave who has affections to fight for, whether in the daily battle of life, or in physical contests.”
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M 37
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188
CF DOB 2010

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Posted: 31 August 2013 01:15 PM   [ Ignore ]   [ # 29 ]
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OPG57 - 31 August 2013 11:11 AM
frosty996 - 31 August 2013 11:00 AM

Finally back in action.

Buy-In:
Foam roll and stretch the everything

Front Squat
Singles to 165, then
175x5,175x5,175x5,175x5,175x5

That was heavy enough for today.

Cash-out:
3 rounds not for time:
10 KB side bends, each side, 53#
10 Pendlay back extensions

  Finally kicked those Baby Frosty Germs grin  Good deal !

Yah! I was down for the count for a while there!

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M/42/210#
Crossfit Birthday: 2/12/2009
FB: http://www.facebook.com/frosty996
Inertia plays a mighty role in recovery, and an object at rest on a couch can stay there for a long time.

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Posted: 31 August 2013 01:37 PM   [ Ignore ]   [ # 30 ]
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I am NOT Multiple Sclerosis - 31 August 2013 12:00 PM

8/31/2013 “Hotshots”  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  flower  Words cannot express how truly sorry I am for everyone effected by this tragedy.  It was an honor to do this WOD and I would like to dedicate it to Brinley.

Puppies
Three rounds for time of:  26:28
15 Squats
10-25 pound Power clean, 19 reps
7 Strict Pull-ups (assisted or beginner okay)
Run 400 meters  rowed 500m

A Tribute Well Done. RIP Hotshots 19 flag  flower

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M/ 56/ 6’/ 264
The soul of the lazy man desires and has nothing;But the soul of the diligent shall be made rich. Proverbs 13;4

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