Monday, November 12, 2012

Hero WOD: Clovis

For time:
Run 10 miles
150 Burpee pull-ups
Partition the run and burpee pull-ups as needed.
Post time to comments.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Note:  Use this as an example of what CrossFit usually is not - long and low powered.  But part of why CF does not do a lot of long low powered WODs is that by focusing on short, high powered WODs, you can still do long, low powered WODs if desired. In this case, I desire, will try to find the 2.5 hours I'll need sometime this week.

1 comment:

  1. Clovis, scaled to four rounds of "run 1 mile, 15 burpee pullups", 51 minutes. Awesome WOD.

    After the burpee pullups, running is SLOW for the first 30s, then I get faster. But the delight is that as technique improves, I get faster as I run vice getting more tired. I finished several of these 1 mile runs at an effortless sub 2 minute 400m pace; that's a huge change.