Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.
I'm feeling pretty good today granted that I did heavy squats and a hero WOD yesterday. Looking forward to setting a new PR in my deadlift even if it is only 5-10# more--it's still a PR. Also looking forward to this hero WOD. It looks so easy that I know it's going to blast my shoulders.
WOD:
Deadlift 5-3-3-1-1-1-1
Deadlift 1x20 @ 225
5min Rest
“Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
Each burpee terminates with a jump one foot above max standing reach.
Post loads and time to comments.
Another PR!!! I think I could have gotten another 20# PR, but I figured I'd play it safe and just get a 10# PR. There's always next time. It's pretty sick to pick up a barbell loaded with 4 45# plates on each side. I've really "enjoyed" the work capacity building from the strength bias programming--1x20, 21-15-9, etc. programming after the main work set. I plan to incorporate this programming each time a strength day comes up.
Deadlift:
225/315/345/365/385/405/415 (PR)
For the hero WOD I did seated strict muscle ups. I really want to do a WOD at CF Impavidus that includes muscle ups to see how my seated strict muscle ups will translate to full muscle ups. Since CFI has its rings hanging from our pull up rig, the length of the straps aren't as long as the ones at the Firehouse and make it easier to kip. I'll probably start programming muscle up volume training at least once a week to work on this weakness. A good article on volume training was on the CF Journal yesterday and Brian Wilson from Potomac Crossfit briefly talks about it here http://brian.potomaccrossfit.com/?p=2161. I'm really looking forward to working my other weaknesses with these recent training tools I've discovered. Anyway, I think I honored Ryan pretty well today.
WOD:
22:10
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