AMRAP 20 Minutes:
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.
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
Allie B. says
You could also donate to the Southern Poverty Law Center!!
Excited for this workout today 🙂 So awesome we are doing this!
Thank you cfsbk and Noah for doing this xo
Allie B says
5 rounds plus 20 reps
My goal was actually 7 rounds, but 35# felt so hard, I had to reset each rep and make sure form was on point… ended up going real slow on those! Pull-ups and wallballs were steady and consistent with a couple breath rest.
Db snatch: sets of 2
Wallballs 7-5-5 each round
Thank you to Noah for crafting this Hero WOD and to the gym for including it in the programming. This community never ceases to amaze me.
8 rounds + 12 reps with the 35# DB
Pull-ups unbroken for first two rounds, then slowly slipped to two, three, or four sets.
DB snatches quick and steady.
Wallballs unbroken for first four rounds, then 11-6.
Pistol practice after and some GHD sit-ups (4 sets of 15).
Yesterday 10am class
8 Rounds + 9 reps @50#
Felt good to move through this one…humbled and appreciative to be able to do so. Thanks to Noah for the idea and to David for giving it the go ahead. Hero workouts always carry a different weight for me but this one in particular did. I’ve never served in the military or law enforcement, nor as a first responder but I have been involved in more than a few protests over the years.
If you haven’t read the link with Noah’s blog post, do so, it hit the nail on the head at least for me. There’s also info there to donate to a protester who’s skull was fractured in the same incident, and is in need of major medical care.
David Osorio says
Did this around 4:30p today after everyone cleared out. Loved the sentiment behind this one
6R + 12r
Matt Katz says
We did this out here in Portland at Intrepid PDX. Was great to have out gym do this, cheers to Noah for thinking of it.
9 rounds + 3 snatches. Felt the big workout I did yesterday, would’ve liked to finish 10 but spent too much time resting.
Daniel R says
HSPUs continue to slowly make progress. Iron was definitely pumped this morning.
Heather at 1pm with Katie
5 rounds + 11 reps Rx with 50lb DB
Loved the spirit of the workout, really tried to push through to the end. Had a hard time with the heat – it was hard to breathe in the far right side of 597 at 1:30pm. Everything was sweaty and slipping by the end.