Friday, July 27, 2012

Hero WOD: "Ship"


Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Fair winds and following seas on your journey, warrior!

NOTE:  if you click the link above, the comments posted there explain how folks have scaled this WOD to make it "performable" for non-elite CrossFitters.


  1. 8 rounds at 185# power cleans, 30" burpee box jumps, 28.45. Awesome WOD!

    Feels good to be able to do 30" box jumps in a WOD, but it's diabolical programming put heavy cleans in a WOD w high jumps.

    After finishing the WOD, I felt the "stop thinking and lie down on the ground NOW" impulse that one often has after a tough anaerobic met con. But instead I grabbed gatorade and stumbled downy the driveway and at the 200m mark, I felt fine. That's a remarkable thing about these workouts. Death warmed over to "that wasn't so bad" is a relatively short cycle. Ice bath followed.

    What's happening? At the end of the WOD, you are in a state of deficit for everything - ATP, oxygen, body temp is high, etc. Many biofeedback signals are telling you "take it easy." As you walk, you demand that the oxidative energy pathway "catch up." It does. You get back to zero for ATP and O2 in 2 mins or so, and you feel fine.

  2. We are doing this WOD tomorrow for Remembrance Day. Free with a donation to the Poppy Fund.