Goodbye to Bill and Niki Van Harp, we will miss you but we know you'll be back…. :)
Today we say goodbye to two of our veteran CrossFitters and personal favorite athletes of mine (Coach Andy) because I've had the privilege of watching them begin CrossFit over a year ago and come so far to become the super athletes that they are today! Bill and Niki Van Harp personify exactly what an athlete's commitment, dedication, and hard work through CrossFit can achieve. While they have always been in excellent shape as young leaders of today's Army, they have taken their fitness to another level through CrossFit and our Army is better for it. Thanks for representing our box with class as athletes and for consistently putting forth your best effort every day! You've made such an awesome impression on so many new CrossFitters in our affiliate and we will ALL miss WODing with y'all while y'all are deployed. You'll always be Centurions and will always have a box to call home when you return! Be safe and God Bless!
Centurion Coaches and Athletes.
By special request and in honor of Bill and Niki Van Harp we will do the Hero WOD T.K.!!!
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to
Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Warm-up 400 m run / 500 m row 10 Air Squats 10 Push-ups 10 GHD Situps 10 Pass-Throughs 10 Front Squats 10 Overhead Squats 10 Med-Ball Cleans 5 Baby Elephants
400m run/500m row
10 around the worlds
15 chest to bar pull ups ( bands if needed)
15 air squats
10 baby elephants
10 push press-PVC
4 minute AMRAP
15 thrusters (100/65)
15 chest to bar pull ups
if 90+ reps completed, becomes 8 minute AMRAP
if 180 + reps completed, becomes 12 minute AMRAP
ETC until 90 reps are not completed
partner row 100m, 200m, 300m, 400m, 500m
2 minute squat hold
5 inch worms
10 air squats
7 set of 1 rep 3 position clean (floor, below knee, high hang 1 rep=3 movements without dropping bar)
20 wall balls (20/14)
20 deadlifts (155/115)
10 sets to work to heavy 2 RM power clean. Weight must increase every set, not just touch and go.
Follow every set with 10 TTB
50 cal row
Today's points of performance is as follows. The bar path stays close to shins and thighs, locked elbows on the second pull, then fall into a 1/4 to 1/2 squat.
This week I've noticed a trend in people going wider in the front rack position, with their feet. This can be fixed by practicing, without the bar, your transition into the correct stance. Also, work those quick elbows.