5-8-13

possible400m run
40 Snatch (95#/65#)
400m run
40 Pull-up
400m run
40 Hang Clean (95#/65#)
400m
40 Lateral Jump Burpee (over the barbell)

ENDURANCE WOD
CrossFit On Day: (8x) 20 second sprint 10 second rest cover as much distance as possible
CrossFit Rest Day: 40 min tempo runn at 90% of 5k Time Trial pace

5-7-13

strength(4x)
50 Double Unders (3:1 Singles)
7 Deadlift (185#/135#)
30 Squat
7 Deadlift (185#/135#)
15 Toe to Bar
7 Deadlift (185#/135#)

BACK SQUAT

3×5 @ 75% 3×3 @ 85% 2 min rest between sets

Just a quick reminder that this Saturday is the Smithfield Health Days Fun Run and if anyone is on the fence, there will be a few of us running.  Hope to see you there.

5-4-13 “Jerry”

7:30 am WOD tomorrow morning. This will be an option and I’m sure there will be something else too! See you in the am.

“Jerry”
Jerry D PattonSgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

For time
Run 1 mile
Row 2K
Run 1 mile

jerry

5-3-13 Tommy Mac

The following statement is from Tommy’s former Platoon Leader… The whole thing with Tommy is that he embodies everything that’s right about Ranger Battalion. He held the position of Ranger Team Leader which is literally the tip of the spear. He was the consummate, quiet professional—he expected absolutely zero recognition for what he did. He loved his job because he was a born protector. He was perfectly content to carry out his life’s work under the cover of darkness, with his and his comrades’ actions to remain forever under the cloak of shadows. He died doing what he loved; protecting all of us. What stood out about Tommy the most was his maturity beyond his years. I believe it was the fact that he was the older brother of younger siblings, but like another Sgt. said “Tommy wasn’t one of those guys who joined the Army and grew into a man. He joined as a man and grew others.” He left behind his beautiful wife wife, Claudia MacPherson, and their son, Brayden.

Official statement from the Army…

Sergeant Thomas R. MacPherson
Killed in action on October 12, 2012

Sgt. Thomas R. MacPherson, 26, was killed by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an a ssault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

MacPherson was born July 20, 1986 in Long Beach, Calif. and graduated from Los Alamitos High School. He enlisted in the U.S. Army in May 2007 and completed One Station Unit Training at Fort Benning, Ga., as an infantryman. After graduating from the Basic Airborne Course there, he was assigned to the Ranger Assessment and Selection Program also at Fort Benning.

MacPherson graduated from the Ranger Assessment and Selection Program and was then assigned to Headquarters and Headquarters Company, 2nd Bn., 75th Ranger Regiment in December 2007, where he served as a mortarman. After three years, he was assigned to Company D where he served as a Fire Team Leader.

His military education includes the Basic Airborne Course, Ranger Assessment and Selection Program, U.S. Army Ranger School, Infantry Mortar Leader’s Course, Survival, Evasion, Resistance and Escape Course (SERE), and the Warrior Leader Course.

His awards and decorations include the Ranger Tab, the Combat Infantryman’s Badge, the Expert Infantryman’s Badge, the Parachutist Badge, and the U.S. Army Expert Rifle Marksmanship Qualification Badge.

MacPherson has also been awarded the Bronze Star Medal with Valor, Army Commendation Medal, Army Achievement Medal, Army Good Conduct Medal, National Defense Service Medal, Afghanistan Campaign Medal with three Campaign Stars, Iraq Campaign Medal with Campaign Star, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the NATO Medal.

He was posthumously awarded the Bronze Star Medal, Meritorious Service and Purple Heart.

MacPherson is survived by his wife, Claudia MacPherson, and their son, Brayden of Tacoma, Wash., and his parents, Troy and Diona MacPherson of Long Beach, Calif.

As a Ranger, Sgt. Thomas R. MacPherson selflessly lived his life for others and distinguished himself as a member of the Army’s premier direct action raid force and fought valiantly as he served his fellow Rangers and our great Nation.

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Please note that it is appropriate to scale this WOD to one time through the six barbel movements and 6 rounds of burpees.  There will be a 30 min time cap as well.

Compare your previous tie HERE.

tommy mac