All Hero workouts are special. This one was just a little more special. Thanks CFHQ.
'Kevin'
3 rounds:
185 pound Deadlift, 32 reps
32 Hanging hip touches
800 meter Farmer's carry, 15 pound dumbbells
DL
Todd McK- 80 43:20
Paige- 55 59:28
Teresa- 85 52:58
Carrie- 75 44:50
Paul- 155 37:10
Todd- Rx 39:27
Quincy- 165 48:23
Cayden- 1/2 MBC 20 19:50
JJ- 80 29:46
Russell- Rx 38:56
Casey- Rx 38:19
T- 155 38:33
Great workout everyone. This almost turned into cruel and unusual punishment for a few folks- way to hang on, literally, through to the end. The addition of a new exercise took it's toll on us, some people who have never had a tear before got ripped today. Why? A much different dynamic on the bar than we're used to.
We are used to linear movement on the bar, not lateral. The only thing we do that involves any sort of rotation on the bar is the 'DC special' and even then our hands to not experience the same forces they did with the 'Hanging hip touch'.
CrossFit- 14
Hands- 0
To our defense, there was a lot of improvement from the first round of 'Hanging hip touches' to the last round, and the next time we see these, and we will, they'll be much more manageable.
Most will agree that the running Farmer's carry was where things got dicey. Those dumbbells grew heavier and heavier. Traps, grip, forearms, everything checked in during that run. The 1:15 class caught a nice break with the overcast weather. It was so hot that a few of the rubber DB's used during the 12:30 class actually melted!
Big THANKS to Todd McK, and Russell.
This workout is named in honor of SOF 1 Kevin Ebbert, who was killed November 24, 2012 in the Uruzgan Province, Afghanistan. This is the same unit and these are some of the same Team guys we know from CFSF. Both Kevin and his father Jeffrey were U.S. Navy SEALs.
Thanks for another great day at CFSF. Thanks for the monster efforts and wicked strong fuel. Monday is next. Be ready.
WBS + TGU + SDHP = WFYU
CFSF
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