Tuesday strength / skill: Clean and Jerk
Option A: Work on form, pull under bar, lock arms out on second dip, use strong legs to stand up
Option B: Work up to 1 rep max
Thursday strength: Deadlift
5-5-3-2-1 Working to 1 RM or at least increasing load each set
Feet under shoulders, hips and shoulders rise together until bar over knees, then extend hips forward and stand tall
Yesterday we saw a “cyclocross” time trial set up the starting lineup for the 2017 CrossFit Games. Today the Games begin!! Can’t wait to see what the athletes and event designers have in store!!
Any thoughts out there on CrossFit including obstacle course and mountain biking in the games / programming? Are you staging your revolt or do you think it’s good for the sport? Which sport? Why? Is this CrossFit’s way of “sticking it” to those who say CrossFit-ers can’t do other things like OCR and mtn bike?
My personal opinion (open to persuasion): CrossFit makes you better at those other sports, and it’s a good idea to do things other than / outside of CrossFit. CrossFit does not consist of or include mountain biking and OC racing, etc. Just my humble opinion. Persuade me.
Angel Rosa, 21, of South Portland, Maine; assigned to the 3rd Battalion, 6th Marine Regiment, 2nd Marine Division, died March 13, 2007 from wound received while conducting combat operations in al Anbar province, Iraq.
Angel is remembered as an outstanding athlete as well as a dedicated leader and dear friend. He was never afraid to challenge himself, to push himself beyond his limits, at whatever he chose to do.
His Aunt recalls that “a lot of things came easy to him. But he was never a braggart. He was as humble a young man as you will ever meet.” She further says, “Angel will be remembered as a man who touched everyone’s lives, a man who inspired us to be better all around…”
US Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, OH was killed on June 6, 2006 while conducting combat operations in al Anbar province, Iraq.
He was part of a group from his high school, all of whom enlisted in the Marine Corps together, known as the Mentor Seven. Their relationship was much deeper than simple friendship….it was BROTHERHOOD.
Smykowski chose to become a reconnaissance man, one of the most difficult jobs in the military service. Among other things, recon involves scout swimming; small-boat operations; close combat skills; helicopter and submarine insertion and extraction techniques; and assault climbing.
“His heart was huge” says one of his fellow Mentor Seven. “He was an example of what a young person should be as far as appreciation of freedom and all that it stands for.”
After his funeral, young men approached Smykowski’s mother and asked if they could do anything for her. “Yes”, she said. “Live like there’s no tomorrow. Make your mother proud. So if something happened tomorrow, you’ll have no regrets.” That’s how her son lived.
Thanks to ALL who took part in Summer 2017 Hero Week honoring fallen Marines and our Corps Fitness foundations.
Many went for all 7 days….congrats to all of YOU!
Big props to Ryan McLin who was our inaugural recipient of the Kyle Pagerly CF Spirit award. Not only did he do all 7 days, but he did them with integrity, all while motivating others around him with his 110% work ethic and motivating words!
And as a wrap, below is the link to the recap video posted on youtube! Thanks all!
FINAL REMINDER: Tomorrow’s Finale Day Hero Week workout begins at 9:00AM at Happy Hollow Playground! 1100 Wayne Avenue, Wyomissing.
Don’t forget to stay after the workout for the After-Party. There were a few (very few) extra Mission BBQ meal tickets ordered. First come, first served for those!
See you tomorrow!
Brandon J. Van Parys, Lance Corporal, U.S. Marine Corps, 20, of New Tripoli, formerly of Schwenksville, was killed Feb. 5, 2007, when he was struck by a grenade while on patrol in Al-Anbar Province in Iraq. He was a member of the 3rd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force.
“He’s a hero,” Alan Van Parys told WFMZ-TV. “He gave his life protecting his battalion commander. How can you not be proud of that?”
He said his son had been motivated to join the Marines by the Sept. 11 terrorist attacks.
Before Van Parys’ deployment, his father said he told the family, “I’ve done this training, it’s time to put it to use.”
Corps Fitness Foundation: Act and think as a unit; Individual Action in Teamwork
Marine Lance Corporal Adam Loggins, of the 3rd Battalion, 6th Marineswas killed while serving in Iraq.
He is described as a fun-loving young man who was serious about serving his country as a Marine. He was motivated to join the Marines after the terrorist attacks of 9/11, and was determined to do his part for the country.
His dad said, “during our last talks, he told me that he would not be able to live with himself if he did not do this. He did not want to look back at his life and wish he had done something.”
He also said, “Adam had experienced many things in his very short life. He packed a lot of living in his 27 years and brought joy to his family and friends.”
Cpl. Keaton G. Coffey was just weeks away from a new chapter of his life. He was due to marry his fiancé in July, but was killed on May 24, 2012 while conducting combat operations in Helmand Province, Afghanistan.
“He had an attitude and a heart of service,” said Bob Dennis, a family friend. “He put himself out for other people.”
Corporal Seth Sheppard, Sgt. Alfred Nieto and Cpl. Nathaniel Hoy gave personal reflections on their experiences with Coffey and just how much he affected their lives for the better.
“Only once, only once in a very long while does that Marine come around,” said Nieto. “That Marine has everything to be great; eagerness to learn, passion to be the very best at everything he is taught and extremely humble. When people talk about having the mythical ‘it,’ Cpl. Coffey could very well have been the definition.”
Corps Fitness Themes: Being a Part of something bigger than yourself;
FINALE DAY WORKOUT INFO!
*Meet at Happy Hollow Playground (1100 Wayne Ave, Wyomissing) by 8:50AM. Honor Roll bio read and warm up starts promptly at 9AM. We will meet on the Wayne Avenue end.
*If you have a weight vest, please bring. If not, consider bringing a weighted, snug fitting backpack. 15 – 20 lbs in weight. NOTE: Not everyone needs a weight vest/backpack. But, if you have one to use, or to share, please consider doing so.
*Consider carpooling from Corps Fitness to Happy Hollow. Make arrangements with other CFers to meet at Corps Fitness, and jump in a car together to get to Happy Hollow.
*Wear sneakers that are good for running.
*We start at Happy Hollow, but finish at Corps Fitness!
*After-party begins when ALL are finished with workout.
*Still options available for hand cycles in lieu of run.
*At return to Corps Fitness, please remember we will be accepting donations to the Semper Fi Fund www.semperfifund.org.
*Hope to see Many, Many people there to conclude this Hero Week with a great Finale!!
Hero Week Day 2
We honor Captain Todd M. Siebert, 3rd Battalion, 6th Marines who died February 16, 2007 while conducting combat operations in Anbar Province, Iraq.
Relatives said Siebert always wanted to be in the military, often dressing like a soldier in the backyard when he was very young. “Probably 70 percent of his life was dedicated to being in the military”, said his brother Tom Siebert.
He was awarded the Purple Heart, the Navy and Marine Corps Commendation Medal, the Navy and Marine Corps Achievement Medal, the Combat Action Ribbon, the Marine Corps Good Conduct Medal, the Iraq Campaign Medal, the Global War on Terrorism Service Medal, the Global War on Terrorism Expeditionary Medal, the Armed Forces Expeditionary Medal, the Sea Service Deployment Ribbon, the National Defense Service Medal, the Navy Meritorious Unit Commendation and the Navy Unit Commendation.
He is survived by his parents, Thomas and Dorothy, his wife Darcy and 2 children, Nicholas and Alicia, a brother and 2 sisters.
We also honor Donald M. Marler. US Marine Corporal Donald M. Marler of St. Louis, MO died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.
His personal service awards include: the Navy Unit Commendation, Navy Meritorious Unit Commendation, Marine Corps Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal and the Global War on Terrorism Service Medal.
Donald was an enthusiastic athlete and a faithful son, grandson, brother, uncle, cousin and friend. Most importantly Donald was a passionate Marine who placed service to his country far higher that anything else.
Today we did “The Don”….a 10 exercise, 66 rep chipper. We did it for a reason. Mental mindset. You didn’t know what you were going to get when you walked into the gym today. You never know what curveballs life is going to throw your way on a day to day basis, so why should your workouts at Corps Fitness be any different. But hopefully, with a Corps Fitness “Can Do” attitude, you take those challenges head-on with the mental readiness to get it done. And then there’s INTEGRITY. Every rep. Best Form. Every Round. Best Effort. No further explanation needed.
Nicely done folks, grinding your way through an “everything under the kitchen sink” kinda day!