“Heather”
AMRAP 20 Minutes:
8 Pull-Ups
12 Alternating Dumbbell Snatches
17 Wall Balls 20/10, 14/9
In honor of Heather Heyer, who was killed by a white supremacist in Charlottesville, VA on 8/12/17 during an anti-discrimination protest. Scale the Pull-Ups to Ring Rows as needed. Use a dumbbell that’s heavy for you but that allows you to move through.
Post rounds, reps, and Rx to comments.
A New Type of Hero WOD
By Noah Abbott
Reposted from CrossFit Lumos
This past weekend in Charlottesville, VA, Heather Heyer, a 32 year old paralegal and activist, died as a result of injuries sustained when a white supremacist drove his car into a crowd of counter-protesters who had gathered to oppose a “Unite the Right” rally that had quickly become a organizing point for the worst parts of American society—Nazis, KKK members and sympathizers, and racists. Heather was a passionate fighter against injustice who paid the ultimate price for her beliefs. If you’d like to know more about Heather, read the links at the bottom of today’s post A GoFundMe page for Heather’s funeral has already met its goal and been deactivated, but if you’d like to donate, please give to Natalie Romero, a 20 year old Texas native who sustained a skull fracture and other injuries in the attack.
In CrossFit, there is a tradition of doing Hero “WODs”—especially tough and grueling memorial workouts typically named after soldiers, police officers, and other first responders who have died in the line of duty. CrossFit was adopted early on by military and LEO communities and the reciprocal connection between the two groups is enduring and profound. That said, it is myopic to argue that being a soldier or law enforcement officer is the only way to stand up for something you believe in. History is rife with examples of brave men and women who have risked and sometimes lost their lives defending movements, ideas, and principles they believed in. Many of these heroes put themselves into these dangerous situations fully aware that they would be opposing armed, hostile opponents with little more than their beliefs and bravery to shield them.
This Saturday we will be performing the first of a new series of “alternative” Hero WODs—“Heather”—at the gym. It is not our goal to do away with traditional Hero WODs like “Murph” or “DT” (sorry kids, you don’t get off that easy), but rather to foster a more complete and complex discussion about the nature of sacrifice. We hope that this acts as a catalyst for discussion and insight and isn’t seen as a condemnation of any group (except for Nazis/white supremacists). Instead, we see this WOD and others like it as a way to celebrate the bravery of soldiers and teachers and freedom fighters, police and activists and clergy—men and women of any race, gender, sexual orientation, ability, or creed who decided to risk their personal comfort and safety for what they knew was right.
Heather’s family asked that attendees to her memorial service wear purple, her favorite color. If you’d like to pay tribute in that way please wear an item (or more!) or purple clothing on Saturday for the workout.
News and Notes
- Today’s 10am Yoga for Athletes class is cancelled. Yoga for Athletes will be cancelled for the rest of August while Coach Whit is out of town. Class will resume on September 2nd!
- In just two weeks, on Saturday, September 2nd, CFSBK will be hosting a potluck at Prospect Park. Come lounge on the grass, throw some frisbee, toss the ol’ pigskin, and hang out with your gym buds. What better way to spend Labor Day weekend? We’ll be on the hill south of the Picnic House from 2pm on. Bring a dish or drink to share. Friends, family, and dogs are, of course welcomed. We can’t wait to see you there!
- The water at 608 is back on! Due to continuing work on Degraw, it may be out again on Monday, but 608 will have water today and Sunday. 597 is still good as well.
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Yesterday’s Results Board: Rest Day
Heather Heyer, Charlottesville Victim, Cannot Be Silenced, Mother Says NY Times
Charlottesville Victim Heather Heyer Told People in Crisis “It’s Going to Be OK” Daily Beast
Back Squat / Front Squat
Tempo Back Squat (31X1):
2 x 4
Tempo Front Squat (31X1):
1 x 4
Heavier than last week.
Post loads to comments.
Exposure 7 of 8
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5 Rounds or 30 Minutes:
550m Jog
100 Single-Unders
30-Second Handstand Hold
The entire workout should be done at a conversational pace, around 70% effort. The jog is a lap around the block. Practice a consistent rhythm and bounce on the jump rope. The Handstand Holds can be performed against the wall from a Wall Walk or a kick up. If you’re comfortable holding from a kick up then practice pulling your heels away from the wall one at a time and try to hold with no support.
Post work to comments.
Photo by Robert C.
Better Know a Member: Charles Smith
With summer still going strong, we’re excited for the return of a blog favorite, Better Know a Member! You all love Underneath the Hoodie and Behind the Desk, and, in a similar vein, we’ll continue to profile members from across the CFSBK community. To kick off this round, we interviewed Charles S. We hope you enjoy learning more about this father of 2 who brings laptop thieves to justice in his spare time!
Name (and any nicknames):
Charles Smith. Too unique for any nicknames.
Where were you born, and where did you grow up?
I was born in Chattanooga, TN and grew up in Doylestown, PA.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I’ve been CrossFitting for 18 months. I lifted weights and played basketball and was looking for a way to get better at both and somehow stumbled upon CFSBK. I took my Free Intro Class on Super Bowl Sunday 2016 (does anyone know if the couple who did that class as a date are still together?) and was immediately hooked. I used to be a much heavier person (240 lbs or so) and have made staying fit a priority in my life for over 20 years now. CrossFit is easily my favorite way of doing so.
Program your nightmare workout:
Any length of time on an Assault Bike.
Program your dream workout:
AMRAP 10 Minutes:
10 Power Snatches
10 Burpees-over-the-Bar
10 Wall Balls
Ask me about that time I…
Ran down a laptop thief in the street. (He’s now a public company CFO. Not kidding.)
What are you recommending right now?
Cook Smashburgers, see The Big Sick, listen to Maggie Rogers and Jason Isbell, and drink at Sweet Polly.
What are you up to when you’re not at 597 Degraw Street?
I’m a venture capitalist. The firm I work with, Social Starts, invests in very early stage tech companies, usually under five people. I’ve spent most of my career working in and around startups, and this gives me a great way to continue meeting and working with incredibly smart people with huge dreams. I love it. Outside of my career, I love to cook and spend lots of time planning interesting things to cook. I have 2 kids (11 and 13) and spend as much time as possible with them.
Any advice for new CFSBKers?
Trust the coaches and never stop asking them questions about ways you can improve. They can all point out specific things you can work on outside of class to improve mobility, make you stronger, and recover more quickly. Enter competitions: it’s a great way to test your fitness and work towards a specific goal. And don’t worry about how you’re doing against everyone else (that’s really advice for me)!
News and Notes
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Yesterday’s Results Board: Rest Day
Not All Who Wander Are Lost CrossFit Journal
America’s Long, Venerable Tradition of Roadside Dinosaurs Atlas Obscura