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Tuesday, 11 Nov, 2010

Posted by Mandee on January 10, 2011   |   10 Comments

Warm-up:
6 minutes of group Med-ball toss, followed by 6 minutes of partner-assisted hamstring stretching.

Workout:

Rankel

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

HeroJohnRankel_th.jpg

Enlarge image

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

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10 responses to “Tuesday, 11 Nov, 2010”

  1. Devonne says:

    I just have to say…I am jealous of your daughter. She is totally fearless.

  2. Robert S. says:

    6+6 rx’d

    Tye killed it in the lunch class.

  3. Naveen says:

    I went to the gym early and started Rankel – finished 4 rounds in 12:50 (225#, scaled to 53# kb). I wish I could say I stopped because class was starting, but in fact I stopped because I’m a weak, pathetic quitter.

    Our class started 10 minutes later. 1RM Thruster: 45-95-135-145-155-165-175f. Then “Pushup Lynn”: 5 rounds of max reps pushups, max reps pullups. rest allowed between rounds. pushups: 25,25,25,25,25. pullups: 20,15,15,15,20

  4. Patrick says:

    Check the date… “Sherman set the WABAC machine to Veteran’s Day 2010”

    http://upload.wikimedia.org/wikipedia/en/3/3f/Waybackmachine3.png

    6+2 sub 200m row for run. The parking lot had iced over by the 1730 class.

  5. Craig Herr says:

    I did not get a chance to post yesterday about the UAH Hockey ring. Russell did not mention that he was given that ring by the team. It is very rare that a ring is awarded to an outsider. The ring has two CrossFit sayings on it 321 go and pick up the bar. They were adopted as team mottos for the entire season. These things were instilled in the team by Russell, josh and the other trainers that worked with the team last year. They were a group of kids that had more heart than talent and the cross fit training pushed them to a new level. The coach was a friend of mine and he told me they know without CrossFit they never would have won. It shows that the workouts/mentality goes beyond the walls of our gym and they have an impact in sport and life. Russell and the other trainers should be very proud of the work they did with the team. The ring being awarded to Russell was a big deal and it was a big thank you from the team.

  6. Justin says:

    Cindy at crossfit dominion in denver
    24+12 pr
    The altitude made it suck more than usual

  7. Josh Kennedy says:

    Made the 1630 class after being at home with kids all day (schools cancelled), good folks, enjoyed it.

    Scaled to 185# DL and 1.5 pd KB, 6+17. Icy parking lot was good practice for Mtn Mist and Mt Cheaha trail races.