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Hero WODS: Brenton & Griff

MONDAY, NOVEMBER 13 2017

WOD
METCON

Two hero wods to start your week!
Don’t panic – once again, body weight or cardio WODs and generally complimentary.
Beginning with “Brenton.”

BRENTON

We do this WOD in honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009.

Timothy Quinn Brenton was born in Seattle on February 9, 1970. He spent his early childhood in Poulsbo and Woodinville, Washington. His mother fondly remembers Tim teaching himself to read at three years old from a subscription to National Geographic. He later lived in West Seattle, where he graduated from West Seattle High School in 1988. During his high school years Tim was the editor of the school paper and a member of the Seattle Police Explorers. After high school Tim enlisted in the U.S. Army where he served in Wildflecken Germany and was a veteran of the first Gulf War. One of the highlights of his time in the military was being in Berlin the night the Berlin Wall came down.

After leaving the Army In 2000, Tim began his career with the Seattle Police Department, fulfilling his lifelong dream following in his father’s footsteps. Tim had a remarkable conviction for his job as a police officer and its invaluable purpose in society.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh. 

Brenton
5RFT
100′ Bear Crawl
100′ Standing Broad Jumps*
*Every 5x Jumps, complete 3x burpees

Cap 15min

Our second Hero for the day is “Griff”

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We do this WOD in honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Griffin was born Jan. 21, 1980, in Naha, Okinawa, Japan, where Christine and Donald Herwick III (SSgt Griffin’s Mother and Stepfather) were both on active duty.

Griffin, who had served in the Air Force for nearly nine years, was a member of the 377th Security Forces Squadron at Kirtland. He had been stationed at the Albuquerque base since July 2004.

Griffin, served four tours in Iraq and was part of a detachment from the Air Force’s 732nd Expeditionary Security Forces Squadron filling jobs that have typically been done by the Army in Iraq.

Travis is survived by wife, Krista and son, Elijah. 

“Griff”
For Time:
800m run forward
400m run backward
800m run forward
400m run backward

Cap 20min

 


RX+
SKILL/STRENGTH

Ring Muscle-Ups
3 Rounds:
25% of ME UB MsUp
35% of ME UB MsUp
45% of ME UB MsUp *Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

 

Back Squat
4 Rounds:
In a :30 Second Window:
Max reps @ 70%of BS

Rest 2:30 between sets


METCON

Conditioning
AMRAP 20:
10 Thrusters (135/95)
30 Calorie Row
16 Chest to Bar Pull-Ups

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 


NEWS & UPDATES

CONGRATULATIONS TO ALL OF THE RUNNERS OF THE PHIL DOGANIERO 5K AND 3 BRIDGE HALF MARATHON!

It was apparent when many of our athletes checked in and picked up packets that Rebels had a tremendous showing! Of the 300 ish runners, we made up about 10% of that number having 31 Rebels running on Saturday!

Congratulations to the following runners – we so appreciate your support of this run (a local hero) and this run (the ONLY endurance event we’ve ever supported and had a structured training program for) will be on our annual calendar. The more we look at it we like the periodization of an endurance event right before we launch into Open prep with your programming template at the box.

  • Phil S
  • Jenn E
  • Todd
  • Moana
  • Arlene
  • Crum
  • BNewd
  • Robby Rob
  • Stacy D
  • Julie B
  • Nicole T
  • ANewd
  • Leigh
  • Ant D
  • Brandi
  • Jamie L
  • Mallori S
  • Luke
  • Shannon M
  • Joel
  • Dan N
  • #9
  • Chris S
  • Mete
  • Summer
  • Rene (1st in her age group!)
  • James G
  • John T
  • Ed
  • Sam
  • Brian U – (Always a Rebel)

And some live action videos compliments of Todd Moore! This one, and this one, and this one (might be a few swear words here!).

NEW YOGA OPPORTUNITY!


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Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.  In November, this class will be free to  those participating in the Heroes and Health Challenge. For all other Rebels or visitors a donation is recommended.  This yoga class is designed for you. Tiffany knows you’re sore, muscles are not all loosey goosey and will never assume you can tie yourselves in knots!  Tiff’s  yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy midweek, too!  Classes will help you mobilize and also learn breath control!

USE YOUR FUNCTIONAL FITNESS!
ASKING FOR SOME HELP AFTER THE TEAM WOD ON SATURDAY 11/18

Saturday, November 18th we’re asking for a little help after the team wod. We’re going to carefully cut down 3 of the tall climbing walls in our side yard. We’ll be leaving the shorter ones and the most structurally sound tall one. We may also rearrange the walls. We’ll need saws and muscles. Earlier this year a couple of the walls had wasps in them, there may be some stress extracting/murdering all the wasps while we chop up the walls.  Our plan is to re-purpose them (the walls, not the wasps) into something awesome in the next few weeks. So stick around November 18th after the team wod for some real life functional fitness!

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