141003

All Hero workouts are intended to be difficult, to make you really dig deep for that motivation to keep going when everything inside is begging for you to stop.The people training with you can help, but that motivation is intrinsic- some people have it, some don't.

This was a high volume workout that demanded focus and attention, particularly through the middle rounds, otherwise you will lose track of where you are. That's a disaster, because we always start the count back at one.

Good job showing up. Heroes deserve it.

Feeks

2 DB Cleans, 65 pound DB's
2 100 meter Shuttle sprints
4 DB Cleans
4 100 meter Shuttle sprints
6 DB Cleans
6 100 meter Shuttle sprints
8 DB Cleans
8 100 meter Shuttle sprints
10 DB Cleans
10 100 meter Shuttle sprints
12 DB Cleans
12 100 meter Shuttle sprints
14 DB Cleans
14 100 meter Shuttle sprints
16 DB Cleans
16 100 meter Shuttle sprints

Dustin- (12) 30  33:32
Juan- 20  58:55
Cayden- (8) 15  21:00
Sharon- (10) 10  39:32
Todd- 45  62:00
Teresa- 20  76:56

Great job you guys. This was a real gut check workout, at any scale. Both exercises require a lot of movement: systemic full-range flexion, followed immediately by systemic full-range extension means our hearts are pumping huge amounts of blood, and our lungs are exchanging huge amounts of CO2 for fresh air. This is not a comfortable feeling- great job holding on through to the end.

The Shuttle sprints alone add up to just under 4 miles of running back and forth inside CFSF which alone borders on cruel and unusual punishment, add the Cleans and we're cooking with gas.

This workout is named in honor of Special Warfare Operator Petty Officer 1st Class Patrick Feeks, assigned to a West Coast NSW unit, who was killed on August 16, 2012 in Kandahar, Afghanistan.

CrossFit both recognizes, and honors these fallen Heroes through sweat, and pain- which is a small price to pay compared to the ultimate sacrifice these warriors have made for us. Another reason I love CrossFit, and being a CrossFitter. Thank you for the opportunity CFHQ.

Thanks for another great day at CFSF. Thanks for your monster efforts, and fuel.

CFSF