Helton Fitness Workout #120

Day 50/58

INTENSITY:
Helton
3 rounds
Run 800m
30 DB squat cleans (50/30 DBs)
30 Burpees

RESET:
2 rounds of:
60s Sit-Squat Hold*
60s Cobra Pose
60s Spider-Man Lunge (each leg)

* At the very bottom of the squat position, hold it and bridge your elbows inside your knees, forcing them outward.

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

23 MAY 2012 - "Michael"

HEAVY:
Rest Day

INTENSITY:
"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.


RESET:
10 KB Orbits, Right
10 KB Press, Right
10 KB Orbits, Left
10 KB Press, Left
Max Reps, Chin Up (biceps facing you)

Had a GREAT interview today with Rick Irving, the head coach out at the Military Affiliated CrossFit KAIA. For those of you who don't know, KAIA is for Kabul International Airport. We're rocking out some WODs from Afghanistan.

As you'll hear from Rick, he's very proud of his crew and is looking forward to leaving his legacy behind and watching it grow as he transitions back to the States.

Look for the interview in the next few days!