Outlier CrossFit San Diego

Wednesday, May 30th

WOD: 3 Rounds of 9-15-21 for time

Run 400m
Thrusters (95/65)
Burpees

ATP:

Clean 1RM

Jerk 1RM

Tuesday, May 29th

WOD:
Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Alternative Training Plan (ATP):
Deadlift 1RM

Happy Memorial Day!

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

 

WOD:

"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

REMINDER: Holiday hours tomorrow, we will only have a 9:30 AM and 10:30 AM class on Monday!

Honoring Fallen Heroes with Outlier CrossFit.

10am Free For All Class:

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. 
Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten. 

Spend the morning with Outlier and honor another hero who has given the untlimate sacrifice so that you may have have a weekend to celebrate.  

We will be preforming Whitten as a buddy workout where partners split the reps between each other.

Five rounds of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

0900 Barbell Proficiency:
Exercise will be determined once all participants have arrived.

1130: Open Gym and 2013 Training Plan Breakdown with Adam.
If you are interested in training for the 2013 CrossFit Games Season, or you are looking to increase your capacity outside of the regular CrossFit workouts, we will be having a meeting this Saturday at 11:30 to discuss the coming year's training.

Hero WOD: "Brian"

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

WOD:

"Brian"

3 Rounds for Time of:
5 Rope Climbs
25 Back Squats (185 men/135 women)

 

"Randy" and Mobility with Jon B.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Officer Simmons is survived by his wife and two children.

75 Power Snatch, 75lbs/55lbs

John Brininger will be teaching mobility tonight, May 24th, beginning at 6:30pm. Come work out the aches and pains from the Hero week; we still have 4 days to go!

Hero WOD: "Bradshaw"

 

 

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

WOD:

"Bradshaw"
10 rounds for time of:
3 Handstand Push-Ups
6 Deadlift (225 men/155 women)
12 Pull Ups
24 Doubleunders

HIDALGO

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

WOD:

• Run 2 miles
• Rest 2 minutes
• 135/95 pound Squat clean, 20 reps
• 20 Box jump, 24" box
• 20 Walking lunge steps with 45lb/25lb plate held overhead
• 20 Box jump, 24" box
• 135/95 pound Squat clean, 20 reps
• Rest 2 minutes
• Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Gator

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

WOD:
Eight rounds for time of:

5 Front squat 185/135
26 Ring push-ups

Indian 617

 

This week will be a Hero WOD week at Outlier CrossFit in remembrance of the family, friends, men, and women who have paid the ultimate price for our safety and freedom.
 

3 years ago today, May 19, 2009 an H-60 Seahawk helicopter went down off the coast of Coronado while conducting training operations with USS Nimitz (CVN 68).  The helicopter was from Helicopter Anti-submarine Squadron 6 (HS6), located in San Diego.  It was a tragic day that marked the loss of some of the finest the Navy had to offer:

Lt. Cmdr. Eric J. Purvis, Lt. Allison M. Oubre, Naval Air Crewman 1st Class (AW/NAC) Samuel "Grant" Kerslake, Naval Air Crewman 2nd Class (AW/NAC) Aaron L. Clingman and Naval Air Crewman 3rd Class (AW/NAC) Sean M. Ward.

0900 

Barbell class:  Snatch

1000
Indian 617

5 man teams; only two people working at one time.

Teams must complete the exercises in order, before moving on to the next.

200 Kettlebell Swings (men 1.5pood / women 1pood)

400 Pullups

600 Pushups

800 Situps

1000 Squats.