- 10 Handstand push-ups
- 250# Deadlift, 15 reps
- 25 Box Jump 30″ men 24″ women
- 50 Pull Ups
- 100 Wallball shots 10′ 20# men 14# women
- 200 Double-unders
- Run 400 meters w/45 LB Plate
Today we ‘re doing a new Hero WOD. For those of you who don’t know, CrossFit has a large military influence, and is very dedicated to this great country of ours. Therefore when a soldier, officer, fireman, or anyone else who helps protect and fight for our freedom falls, CrossFit HQ dedicates a WOD in their honor. Today’s WOD is “Nutts” and it’s dedicated to Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Form and range of motion are the two biggest aspects of any exercise, and that’s what we strive for everyday, and ever workout. Without those two components the workout might as well scrap the workout. However, there is a huge difference between being borderline good form with intensity, and just having to much weight and having no control. It really doesn’t matter if you do the exercises with a PVC pipe (which is how everyone starts). If you focus and performing the exercises with good form and range of motion I don’t care who you are the benefit is enormous. It take hundreds if not thousands of repetitions to teach the proper movement for an exercise. Nobody, at least I haven’t heard nor was I able to find anyone who was able to run the second they were born. Everyone needs to take the proper steps and utilize each day in the gym to get better at form and range of motion. We strive for that and no matter what there is no substitute.
Always prepared for the unknown…who knows when Brandon will give you a pull-up challenge!