“Luce”
Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.
I decided to put up this picture because it just felt wrong to post a shot of us working out when the workout is a Hero WOD….and its the 4th of July.
Thanks to all those who serve or have served on our behalf!
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
Power Clean: 255(x),245,275(x)
Squat: 365,385,400(x)
Bench: 335(x),335(x),325
Deadlift: 455,475,500
1455 Total. My total from 21 May was 1340 with 255,335,315,435.
Power cleans have my number lately. I had 275 up to nipple level, but I didn’t seem to have the speed to drop back under the bar.
My squat has improved tremendously. I didn’t keep my body as tight as I needed to at the bottom and just missed 400#. This was also the first time I have walked out with more than 345# on the bar.
All of my deadlifts came straight up without any pause or jerking backwards. I think I could have gone over 500.
Awesome Zak
27:19 scaled 2.8K, 5 MUs, 50 Squats
Worked out with Crossfit Castle Rock today, and it was pick your girl day. I choose Fran after talking to the trainer and went as rx’d in 10:57. Pretty slow, but for going from 600 ft. above sea level to 6,200 ft. above here in CO, I feel like it wasn’t too bad. They’ve got a great box and both trainers I meet today were very helpful, looking forward to tomorrow.
Rx – 35:38
Felt like everything was in “endurance” mode vs “kill it” mode. Should have pushed harder on the runs and squats but I was so friggin’ hot. More of a mental grind to just keep moving. Wussed on the squats for sure but was paying a lot more attention to squatting off my heal instead of my toes.
RIP Luce. God Speed and Thank You.
Great Job man.
Scaled of course!!
17:42
800m run on 1st rd., but 400 m on 2nd and 3rd
5rr/5rd
50 air squats
Hard to get those legs going again after those squats….
17:41
Scaled to 400m run, 7 strict muscle-ups, 50 air squats.
Legs trashed from yesterday’s wod.
Scaled in 17:51
400 m run, 7 CTB Pull-Ups, 7 Asst. Ring Dips, 30 Air Squats
16:10
Scaled to 400m, 10 strict ctb pullups and 10 ring dips, 50 squats
Pullups got pretty ugly
Scaled to 800m runs, 10 MU transitions, and 50 air squats. 25:51. I still suck at running.
Scales with 800m runs, 5 mu transitions, 50 air squats: 24:46
CF Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep
First time doing CFFB Total and first time back in the gym since Cash was born.
PC: 185-195(pr)-200(pr)
Squat: 315(x)-315(x)-295(10# under pr)
Bench: 205-215(pr)
DL: 355(pr)-375(pr)
Total: 1085
I was amped about the clean PR, but got pissed during squats. Came out of the gate to heavy and was done after that. I saw Dr. Cost at Total Sports Care about a nagging hip/posterior chain injury, and he said “I was tight as a tick”. I felt that when I was squatting.
The DL was by far the best. 30# pr. Thanks to Kevin and Jake for motivating me to get it done.