On August 23, 2011, family, friends, and the United States lost a True American Hero when U.S. Army 1st Lieutenant Timothy J. Steele gave his life in combat while serving his beloved county in Afghanistan. He was struck by an IED while on foot patrol. Tim was assigned to the 2nd Battalion, 87th Infantry Regiment, 3rd Brigade Combat Team, 10th Mountain Division out of Fort Drum N.Y. He was a 2009 graduate of the United States Military Academy at West Point and US Ranger School. Tim’s military awards and recognitions are numerous and distinguished. He is survived by his wife( Meghan), daughter (Liberty), parents and 7 siblings.
Timothy Steels was one of your fellow CrossFitters(Erick Swenson) brother in law. This means a great deal To Ericks wife, Jess and Tim’s family.
800 meter run
23 box jumps@24/20
run 800 meters
23 power clean@135/95
23 push press@135/95
23 front squats@135/95
run 800 meters
10 minute run warm up
400m sprint @ 97%
rest 5 minutes
rest 10 minutes
500m row @ 7 sec off 1K tT pace
rest 3 minutes
the only thing today still giving me trouble is the strict ctb. Not sure what to do about this but I needed 2 retain bands to get up there and hold a 3 sec pause today. Kind of a bummer.
A. Snatch; 70% x 3, 75% x 2 x 2, 80% x 1, 70% x 3
did not have time for this today
B. C&J; 75% x 2 singles x 3 sets
worked at 120 today. First set was my normal clean. 2nd video I tried to take a more dynamic warmup approach where I dipped my hips lower before standing. Seemed to help significantly.
C. Front Squat @ 5.2.x.1 tempo x 5 reps x 3 sets @ 55-60%
worked at 105 on these. Seemed light but I was happy about that. .
20 minute amrap
3 strict HSPU
12 FS @75#
1 legless rope climb
12 PS @ 75#
4 rounds even….was pretty psyched about my shspu…Did first 3 rounds ub to the small edge of 1 abmat. Had to rest between gymnastics movements but happy I got them. Also my power snatches felt amazing. I guess all the snatching is helping!!
today was first day back at work. couldn’t figure out how to fit this in. This is going to take a bit of strategy, that’s for sure.
A. Pressing snatch balance x 2 x 3… light weight.. don’t move feet, and don’t let feet duck out (45-50lb)
went in the AM to do the strength. Worked up to 55 lb. only went as low as my external rotation allowed.
B. Clean pull under x 3 x 4… don’t bounce bar out (start at 85 and go up by feel)
I clearly didn’t know what you were talking about with these. I guess you wanted a hip clean. I thought it was like the chinese lifters do….sorry….
C. BS; 65% w/ 3 sec. hold in bottom x 1-2 reps x 4 sets (150)
These actually felt pretty good today. Did 2 reps each time…tried to focus on maintaining lumbar curve. Not sure how successful I was at that, but I tried very hard.
30 minutes on the clock
top of every 5 minutes
Came back at night to finish this wod. Got 400m run/300m row on the first round, but didn’t have enough rest to maintain this pace. Did next round at 350m run/300m row, then last 4 rounds at 300m run/300m row. I had about 1 1/2 min of rest between rounds. It was the best I could do in 90 degree heat with 90% humidity. 😦 sorry!