You are hereSaturday Workout Details
Saturday Workout Details
OPD Fallen Hero Workout
So here are the details of the workout, as prescribed.
Run 400m
40 deadlifts @ 275#/185#
40 box jumps @ 24"
40 push presses @ 115#/85#
Run 400m
We wanted to make sure that the number 4 was prominent, in honor of the four who were killed in the line of duty: Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.
Come out and show your support! We're asking for $10 minimum contributions. All proceeds will go to the trust funds that have been set up for the officers.
We'll run as many heats as needed to get through the workout, and we'll be kicking off the first heat shortly after 9am.
And of course, scaling of loads and reps is allowed. This is a workout that anyone can do.
CFO Fran-Off Team Tournament
I don't want to detract from the OPD workout too much, so let me just remind you that we're looking for at least 16 men and at least 8 women that can do Fran as rx'd on Saturday. We'll be drawing teams at 11am, following the OPD workout. Look for a spot on the whiteboard to sign up. We'll cut off men's and women's slots in increments of 8 (8, 16, 24, etc.). Sign-ups will be done on a first-come, first-serve basis.
Thank you Mike, Nicole and CFO! You guys rock!
I'm in for both WOD's. Is anybody else in?
I'm in.
Mike, count me in.
I'm in for the OPD workout. I'm also in for Fran - as long as I'm paired with someone who wants to do the WOD for fun and not for mad time OR someone who can pick up my slack. Just being honest here. It's my worst WOD.
I'm in for the OPD workout if you have room for someone who hasn't been in for WAAAAAAY too long (to remember)?? Even if the workout has to be WAAAAAAAY scaled for me, the respect won't be...
See ya at 9:00?
I'm in. I'll be tapering in the city tonight if anyone wants to join.
I'll be doing both of the workouts:)
Alex and I are in for the hero WOD.
if that's the case sierra, we need to team up, cause "fran" is my kryptonite... well that and anything else that is not push ups.
I'm in for both, as long as I can be on Brandon's team and he does all the thrusters for me. ;)
Came across this old article citing a study where caffeine caused reduced blood flow to the heart during exercise. I wasn't able to find anything newer or more definitive, but I suppose it's not a surprise given that caffeine is a vasoconstrictor.
Has anyone else heard of this?
-1-
I'm in on both WOD's.
This is a wonderful thing you are doing. For those that can't make it to Oakland, is there a way to donate online?
Thanks so much.
@FilthyBrit:
Donation info at:
http://www.msnbc.msn.com/id/29917996/
http://www.opoa.org/
I'm going to try to make it to both.
SteveD - funny you mention that...I was going to post this article from yesterday's NYT about caffeine as a performance enhancer:
http://www.nytimes.com/2009/03/26/health/nutrition/26best.html
I couldn't be there tomorrow so I did it at the firehouse. God bless you guys for the job you do. RIP OPD
Doing the Oakland PD workout here in Chicago. God bless the Dunakin, Romans, Sakai, and Hege families.
PO Louis Hayes #200 Hinsdale IL PD - FIAT SWAT Taskforce
I'll be there for both, For Sure!!!
Mike,
I'll be there, so will Abby (my 3.5 year old). Looking forward to participating in the WOD.
~Stavros
I'll be there for OPD. I may do Fran too, if I'm not broken by the first wod and there are still slots available.
Worked out this week with great bunch of people at CrossFit Moncton, Canada. They will be performing this WOD on Saturday to honor OPD as well as 4 Canadian soldiers killed recently in Afghanistan.
Unfortunately I won't be around today, but I'll definately do it (scaled) when I get back Fri.
I'm still in for the OPD WOD, but out for Fran. I'll be doing homework.
*******************REMINDER*************
O-LIFTING PRACTICE IS ON FOR SUNDAY AFTERNOON FROM 1:30 TO 3:30 P.M.
The drop in fee is $20. You may attend if you have had a one on one session with me or a clinic. Please bring your workout that I have programmed for you.