Strict Efforts

Karen working hard on some strict pushing this morning.

Do you wonder if you're eating the right things? The right amounts? Do you wonder what the right things are?? Saturday, January 27th from 11am-1pm Kelly will be giving a nutrition seminar. DON'T WORRY!! You don't have to do the Whole 30 or even be Paleo. For more info talk to Kelly or Annie
Cost is $25 for members and $35 for non-members


3xME Strict Pull Up

15 Minute AMRAP:
2 Bar Muscle Ups
4 Strict HSPU
8 Hang Squat Cleans (50/35#)


Today's workout was called "Johnny" and the last piece of the cash out was "1 RAK"; to perform one Random Act of Kindness. There is a 3 month time cap on the RAK, which makes today's workout the "longest CF workout" to date.  For the RAK to be RX'd here are the simple rules:
1. It has to be towards someone you don't already know.
2. No benefit to you (other than feeling good for what you did).
3. Makes at least one person's life easier for a minute, an hour, a day or more.



Teams of Two:
600m Run (Buy In)
3 Rounds:
19 Calorie Row
87 Jumps over the Erg
7 Rope Climbs
600m Run+1 RAK (Cash Out)

CrossFit WODs often acknowledge amazing heroes that have selflessly given the ultimate sacrifice. This WOD is a bit different in that it celebrates the life of the son of one of our own CrossFit dads.  Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete (state championship tennis team, expert skier and swimmer) and excelled in school (class valedictorian, class president, attended Harvard).  Sadly, Johnny died too early 10 years ago this coming November 29th.

This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have 87 Erg Jump Overs.  He then lived 19 years and passed away in 2007, which is represented by the 19 Calorie Row and the 07 Rope Climbs.  And together as partners you will be running a total of 2400M, where the total feet run represents the number of days in Johnny’s life.

The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the rowing symbolizes the Charles River which flows next to Harvard where he was going to college and training for the marathon, the erg jumps represent bumps skiing which was one of Johnny’s favorite sports, and the rope climbs represent all the fun he had as a kid in the playground.