Workout of the Day (WOD)

Wednesday 10/26/11

Friday at 730pm we will have a special Halloween WOD.  You do not need to sign up for it, it does not count towards your membership.  Come in costume then be ready to work hard and have fun.  We will likely have  snickers and beer afterwards :-)  Post in comments if you are planning on coming and/or let us know in class. 

Saturday will be Ricky "McWODsley's" last class.  He's moving to Oklahoma with work.  It will be a big loss to CFIB but let's send him off in style.  Saturday the 10am class will last a little longer than normal to have a competition style team WOD.  Expect that the class will last from 10am until noonish.  If you can't stay for the entire time, that's okay, you can leave at 11 a.m. if you need or want to.  You can come for part or all of it and definitely to wish him well as he moves onto the next phase of his life. 

Part of the WOD tomorrow will have running while jumping rope.  It is demonstrated in the video below.  If you trip up with the rope while running, stop immediately and start spinning before you begin running again.

Strength:  Backsquat Week 4

WOD:  4 Rounds for time

Run 200m while jumping rope

15 Wall Balls (20/14)

Run 200m Backwards

15 SDHP (75/55)

I'd like to take the next bit to remember some of the people that serve our country.

A friend of Geoffs was killed this weekend in Afghanistan.  Sgt. 1st Class Kristoffer B. Domeij was an incredible American, he left behind his wife and two little girls (1, 3).  Please keep his family in your prayers.

Sgt. 1st Class Kristoffer B. Domeij killed on 14th combat deployment

Image Source,Photobucket Uploader Firefox Extension

This is another touching story.  I've read this many times and each time I tear up. 

Katherine Cathey and 2nd Lt. James Cathey

The night before the burial of her husband 2nd Lt. James Cathey of the United States Marine Corps, killed in Iraq, Katherine Cathey refused to leave the casket, asking to sleep next to his body for the last time. The Marines made a bed for her, tucking in the sheets below the flag. Before she fell asleep, she opened her laptop computer and played songs that reminded her of “Cat”, and one of the Marines asked if she wanted them to continue standing watch as she slept.

“I think it would be kind of nice if you kept doing it” she said.  “I think that’s what he would have wanted”.

-Not sure what is more honorable: Being with someone that loves you this much to the very end or the Marine standing next to the casket watching over them both.

Today's Workout

Tomorrow's Workout