CrossFit – Sat, Nov 11

American Fit Co Northwest – CrossFit

Veterans Day WOD (CHAD) (AMRAP – Reps)

“Chad 1000x” For Time: 1,000 Box Step-Ups Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout: 1. Slick // No rucksack. You pick the height of the step-ups. 2. Standard // 20/14# rucksack. 3. Rx+ 45/35# rucksack. You pick the height of the step-ups. Stimulus On December 14, 2018, CrossFit Games Director, Dave Castro posted this workout in memory of Wilkinson, who was a friend. Castro said, “A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1,000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart @apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind.” From the Navy SEAL Foundation website: “SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial.” Today’s stimulus is to embrace the feeling we get to have. The weights above are from the original workout, but today is not about meeting a certain load or even number. Choose a rep count, a box height, and a ruck weight (if at all) that best fits you. Strategy – Despite the relatively simple nature, pacing is still very much so the focus here today. – Planning for ~60:00 of work, let’s begin with the end in mind. – Visualize yourself at that end. And ask the question… “what would I do differently?” – As you can imagine, it is the middle portion (reps 300-800) where we can lose our tempo/pace