White

Nov 9 2011 in Workouts by Mark Divine

Baseline:  ROM Drills.  Curtis P complex 75 – 105# (6 reps each weight)

Work Capacity:  CrossFit Hero WOD “White” – 5 Rounds for time:

  • 3 x Rope ascents
  • 10 x Toes to bar
  • 21 x Walking lunge steps with 45lb plate held overhead
  • Run 400 meters
Strength:  Work to 1RM Push Press
Stamina:  5 rounds, not timed:  3 x Push Press @ 80% 1RM, 8 x Turkish Get Up (40#, 4 ea side), 6 x sprint starts
Durability:  3 mile run at moderate pace.  100 x 4-count flutter kicks.  100 x leg levers.  Extended Hip Mobility drill

LtWhiteHero_th.jpg

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Equipment:  Oly set, KB or DB, Rope, Pull-up bar.  RIP Miss White.  Train hard and stay safe.  –Mark Divine

Have you seen our new online Mental Toughness Academy?

Not ready for the work here? Check out our Online Coaching  (Based on 8 Weeks to SEALFIT)

Is SEALFIT effective? Read our Testimonials

7 Comments »